Did you know there is something you have control over that can help prevent ALL chronic diseases? Doing this one thing can reduce your risk of heart disease, cancer, obesity, diabetes, osteoporosis, depression, anxiety, insomnia, Alzheimer’s and cognitive decline — the list goes on and on. Are you ready for the big reveal? This super power we all possess comes in the form of exercise. When you choose to make time to workout, you are choosing to make time for your health.
Exercise may not be the most popular topic of conversation in the medical world, but it is something that deserves more attention. For those looking to live longer and to feel their best year after year, you’ll need to maintain an active lifestyle. Ideally, a person should aim for 150 minutes of moderate cardiovascular activity per week. When you break it down, that’s only 30 minutes of exercise five days a week. At Omnia Health, we believe in setting goals that are attainable. Putting aside a half hour to burn some calories and build some muscle is extremely attainable (and can be surprisingly enjoyable).
- Is this your first time implementing a workout regimen?
- Are you new to working out?
- Have you fallen off the workout wagon and are trying to get back on track?
Omnia Health has some advice to help you stay the course, stay fit, and stay committed to making exercise a part of your lifestyle.
Work Those Workouts Into Your Schedule
You make time for the things that are important to you. And exercising should be no exception. If your physical fitness and health is a priority, don’t just pencil workouts into your calendar – write it out in permanent marker and make it happen!
People who don’t regularly exercise may lose up to 80 percent of their muscle strength by age 65.
Source: Einstein Perspectives
I recommend taking every Sunday to plan out your schedule for the week. Take a look at what everyone in your family has going on and coordinate the days and times you’ll be working out. Decide which mornings you’ll be getting up early or what gym classes you plan on attending. Life is filled with places to go and things to do. The Omnia Health team has found that if exercise isn’t incorporated into your routine, it will easily get pushed aside for another one of many “adulting” responsibilities. Don’t let that happen to you! Please, do yourself a favor and find a way to make working out work for you.
Give Accountability An Active Role
Saying you’re going to do something is a great start but most people need some form of accountability to keep them honest and committed to their goals. Just telling someone else that you plan to workout more often will help improve your odds of sticking with it. Better yet, find yourself a workout buddy. Exercise is one of the best activities to do with someone else. When you know someone else is expecting you to show up you are more likely to…you guessed it…show up! Give it a try and you’ll be amazed at what a game changer it can be to have some form of accountability.
In one study, participants had a 65 percent chance of completing a goal if they told someone else about it. That number rose to 95 percent if they committed to meeting up with that person.
Source: Women’s Health Magazine
Find Ways To Make Fitness Fun!
When something is fun, it doesn’t feel like work. If you can find a form of exercise that is enjoyable for you, it will be that much easier to make it a part of your lifestyle. Can you think about an activity you used to do in the past? It’s never too late to start again. Is there a sport you love to play? Maybe there is a league you could join? Do you enjoy listening to music? Perhaps an upbeat dance class is worth looking into.
You just need to find an activity that involves moving your body, increasing your heart rate, and having fun. If you can do that, you’ll be good to go. Don’t be afraid to do modified versions of certain activities — especially when you’re first starting out. It’s important to not set your expectations too high or you’ll be setting yourself up for failure. Instead, make a point to celebrate the small victories and work your way up slowly but surely. Thanks to YouTube and online streaming, there are hundreds of workouts available to you in the comfort of your own home. So smile and sweat your way to a healthier life.
Make Resistance Training Part Of Your Routine
When I have patients who are looking to incorporate exercise into their routine, I always bring resistance training into the conversation. As much as people love to focus on cardio, resistance training (especially for women) is an extremely important part of the workout equation.
Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. A beginner should be looking to incorporate resistance training into their workout regimen two or three times per week to gain the maximum benefit.
As great as it is to do activities like cycling, running, and power walking, we need to work on building and maintaining our strength. By increasing our muscles, we increase our metabolism, which in turn, helps us to burn fat more efficiently. We all deserve to feel fit and strong as we age, so think about the ways you can start to incorporate resistance training into your workouts. Not to mention, alternating between cardio and weight training will help to alleviate boredom and burnout.
Time To Take The Next Step – Literally!
Now that you know exercise can reduce your odds of developing chronic diseases, what are you going to do with that knowledge? Put it to work by working out!
Omnia Health believes that we all have the power to achieve optimum well-being. We would love to be your accountability partner and help come up with a plan that will allow you to be the best version of you.
Please be sure to follow us on Instagram or Facebook {omniahealthcolorado} and join our newsletter to receive valuable information regarding your health and wellness. Are you ready to get some of those endorphins (happy hormones you get from working out) going? Give us a call today!
