People exercise for a variety of reasons. Whether you are just starting an exercise routine or need to reenergize your current regimen, following these daily exercise tips can help you get fit and feel healthy.
Turn “sit time” into “fit time.” Walk briskly instead of leisurely, and use a step-counter to motivate yourself.
Start Slowly
If you haven’t exercised for awhile, start with a low-intensity activity such as walking and gradually increase the length of time and intensity. Avoid pushing yourself too hard, which can lead to a sprain or muscle strain.
Try to get some type of physical activity in every day. You can walk to work, use the stairs instead of the elevator, bike to a friend’s house, take a dance class or play a sport.
Set goals and track your progress. It’s motivating to see that you are improving. Consider signing up for a virtual group fitness class, which offers accountability and encouragement. Make sure to drink plenty of fluids throughout the day and after your workout to stay hydrated. Also, don’t skip meals to exercise. Eating regularly keeps your blood sugar stable, which will give you more energy. Also, eat protein-rich foods to help build and maintain your muscles. A protein shake after your workout can be a good choice.
Take It Slowly
If you go into daily exercise too fast, you may experience physical burnout. You also risk injuring yourself, which can stop your momentum and make it hard to stick with your plan.
To avoid getting hurt, start with an easy workout and gradually increase the time and intensity. For instance, start with a 20-minute walk and then build up to a 30-minute walk three to four days a week.
You can also turn sitting time into fitness time by taking the stairs instead of an elevator, walking to lunch with a friend or dancing while listening to music. And don’t forget to warm up before lifting weights. Cold muscles are more prone to injury.
If you’re aching all over, that’s a telltale sign that you’re pushing yourself too hard. If the muscle soreness lasts more than a few days or makes it painful to get up off the couch, take it easier. If you’re injured, rest and let your body heal before exercising again, English says.
Break Up Your Workouts
Keeping your workouts fresh is essential to staying motivated. Aim for a minimum of 150 minutes of moderate-intensity cardio and two strength-training sessions per week. But don’t be afraid to make a contingency plan for days you can’t do your usual exercise.
For example, if you always run on a treadmill or elliptical machine at the gym, try running outside or taking a class on a different type of equipment. Getting out of your usual environment can give you a new perspective, which can inspire you to get back to your normal routine.
Another great way to keep your workouts fun is to use triggers. These are the things that kick off your routine automatically, like the time of day or place you exercise. For instance, many people find it easier to stick with their exercise habits if they do it in the same place and at the same time each day. So set a schedule or put your sneakers by the door so that it’s as easy as possible to exercise each day.
Keep It Fun
It’s easy to put physical activity at the bottom of your to-do list, but it’s one of the most important things you can do for good health. Whether you go for a jog on the weekend or squeeze in a few workouts throughout the week, exercise should be fun and healthy.
Try to avoid exercise that’s too strenuous, which can cause muscle soreness and even injury. Instead, choose a workout that challenges your body in a safe way and helps you tone muscles while strengthening your bones.
Try adding some music to your exercise routine, or listen to a podcast or audiobook while exercising. You can also make exercise fun by participating in activities with friends and family. A game of tennis, tag or even egg and spoon races can burn calories and build muscle. And don’t forget to stretch. A well-rounded stretching routine should be included in your daily exercise routine after endurance and strength exercises.