Exercise for Better Health
Nutrition and fitness have been my lifelong passions. Nutrition ensures optimal bodily function, while exercise fosters cardiovascular health, strength, and mental well-being. Together, they synergize, promoting a longer, healthier life. Since my early 20s, I've maintained a commitment to regular exercise. For me, it is as vital as nourishment, offering physical, physiological and mental health benefits—an essential pillar guiding me through life's challenges.
My workout routine is dynamic and evolving. In my 20s and 30s, my focus was on running, both long and short distances, complemented by weight training. These days, I swim, bike, and weight training twice weekly. Additionally, I incorporate daily walks into my routine and enjoy activities like hiking and yoga.
Exercise provides many benefits. Here are some of the key advantages:
Improved Cardiovascular Health: Regular exercise helps strengthen the heart and improve circulation, reducing the risk of heart disease.
Weight Management: Exercise plays a crucial role in weight control by burning calories and increasing metabolism.
Muscle and Bone Health: Weight-bearing exercises contribute to the development and maintenance of strong bones and muscles.
Enhanced Flexibility and Balance: Incorporating stretching and balance exercises into your routine can improve flexibility and reduce the risk of falls, especially as you age.
Mental Health Benefits: Exercise is associated with endorphins release, which can help alleviate stress, anxiety, and depression. It also improves cognitive function and boosts mood.
Improved Sleep: Regular physical activity can help regulate sleep patterns and promote sleep quality.
Boosted Immune System: Moderate exercise has been linked to a strengthened immune system, reducing the likelihood of getting sick.
Increased Energy Levels: Engaging in regular physical activity enhances endurance and energy levels, making daily tasks easier to accomplish.
Disease Prevention: Regular physical activity is associated with a lower risk of chronic diseases such as type 2 diabetes, certain cancers, and osteoporosis.
Enhanced Longevity: Leading an active lifestyle is linked to a longer and healthier life.
The World Health Organization recommends 150-300 minutes of weekly exercise. As you reach this goal, you can start increasing the intensity and length of your workouts. Make sure to include both cardio and strength training exercises.
Here are some suggestions to get you started:
Opt for stairs whenever possible
Park further to the entrance.
Go for 3 10-minute walks a day (morning, lunch breaks and after dinner)
If your job requires lots of sitting, stand up every hour and do some jumping jacks, squats, skip rope or pushups.
Engage in fitness classes in the comfort of your home or join a gym
Exercise with family or friend.
Start using resistance bands or weights. Weights can be household items such as canned food, bottled water, paint cans, books, a bag of potatoes etc
Achieving success involves planning and scheduling your workouts. By dedicating time and preparing for these sessions, they will integrate into your routine, becoming as natural as eating and sleeping—an essential part of your daily life.
It's important to note that the type and intensity of exercise can vary based on individual fitness levels, health conditions, and preferences. It's always a good idea to consult with a healthcare professional or fitness expert before starting a new exercise program, especially if you have any health concerns.
Ready to take the first step? Together, we'll work to overcome challenges, celebrate victories, and keep your goals in focus. With our personalized approach, we will tailor a plan to fit your unique lifestyle and preferences and ensure you have the tools and resources you need to succeed. I will be by your side, cheering you on and helping you stay motivated. Let's make this journey a transformative and uplifting experience. Your success is our priority!