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Health experts recommend including regular physical activity to support a fit and healthy lifestyle. Regular exercise has a variety of benefits that can help maintain and improve your overall health. Regular physical activity, especially cardio, has many health-promoting effects including: improved mood, weight maintenance, improvement in high blood pressure or diabetes, improved sleep habits and decreased risk of overall mortality. Consider finding a workout buddy to hold you accountable and maybe make your routine a little more fun. If you know your friend is counting on you for that run at 7am, you will be less likely to hit the snooze button and skip your workout. It's typically recommended to do at least 150 minutes of cardio activities each week. However, for even more health benefits, you can do up to 300 minutes of cardio weekly. Incorporate regular strength training into exercise regimen one to three days a week. Weight training carries benefits of strengthening muscles, building and maintaining bone density and increases overall metabolism. Include enough exercises to work each muscle group. Some people break it up to upper body one day, lower body another day, and then core muscles on the third day. Another way to support your goal to stay fit and healthy is moving more throughout the day. Many studies show that the more active you are the better health benefits you'll have. Baseline or lifestyle activities are things you can do throughout your day to get you moving and more active. These little activities may add up at the end of the day to a significant amount of calories or active time. Try walking more often, taking the stairs or standing and doing exercises during TV commercials. On the opposite spectrum, try to limit times when you're more sedentary. Limit "screen" time in front of the TV, computer or sitting while you work. If you're trying to maintain a fit and healthy lifestyle, it's important to set up ways to keep yourself on track. Many times, regular measuring or weighing can help you stay on track long-term. You can also track what you eat, how much you exercise, which exercises you are doing, how much water you are drinking, etc. If you notice any changes in your weight, fitness level or overall health, looking back through your fitness and food journal can help you identify where you may need to make changes. Use a method that works best for you. In addition to old fashioned pen and paper journal, numerous free apps can allow you to track both nutrition and fitness online or even from your smartphone. Weigh yourself once a week. Try to weigh yourself at the same time of day (ideally right when you wake up) and in the same clothes (or naked) so you can get a more accurate trend. Remember that your weight fluctuates throughout the day based on many factors. Take your measurements every month. Knowing how many inches you've lost will tell you how much body fat you've shed. Sometimes the scale may report a higher number than you look or feel due to adding muscle mass. Knowing your measurements may provide you with a truer metric. It is important to include some relaxing activities in your daily routine to ensure that you will not get too stressed. Stress causes your body to hold onto cortisol and this can lead to a wide range of health problems, such as anxiety, heart disease, and weight gain. To control your stress levels, try incorporating a relaxation technique into your daily routine, such as: Meditation Yoga Deep Breathing
Exercise regularly. Move more during the day. Track your numbers in a journal or using a fitness app. Manage your stress levels.