Conquering fitness goals is a top priority for millions of people in the US, but a new Harvard study reveals that about a quarter of all American adults aren’t making the time or effort to be more physically active. Moreover, most individuals will only sign up for a gym membership or go for daily walks after being diagnosed with a health condition or after gaining a few pounds. Ironically, most health problems such as obesity, heart disease and type 2 diabetes can be prevented by exercising regularly, so why not start working out today? Certain exercises, when done properly and diligently, won’t only help to get you in your best shape ever, but they can keep your body in good working condition even past your golden years. To stay on top of your health goals, here are some exercise hacks to keep you fit throughout your life.
Make time for resistance training – even if it’s just once a week
Resistance training is one of the best ways to keep fit as it increases your lean muscle mass and boosts your metabolism, which helps to keep you at a healthy weight. Also, this type of workout can reduce your risks of developing heart disease. In fact, recent research has shown that people who did any amount of strength training on a weekly basis had a 70 percent reduced risk of developing a stroke or a heart attack.
What’s more, resistance training can be done with little to no equipment – doing push-ups and squats are some of the simplest forms of strength exercises, but make sure that you’re doing them correctly to gain the full benefits of this workout. You can also use dumbbells, or mix it up by using Olympic caliber training equipment, such as gymnastic wooden rings. These are particularly useful for boosting focus and coordination, and apart from reducing your risk of heart disease, they can also help to improve mobility and strength.
Be consistent and do 30 minutes of aerobic activity every day
It’s OK to take a break from exercise every once in a while, especially if you’re feeling under the weather, but keep in mind that consistency is the key to achieve lifetime wellness. That being said, it’s important to find a way to workout whenever possible. One way to achieve consistency is to make exercise part of your daily routine, so try exercising for at least 30 minutes before your morning shower, or go jogging in the evening. You can also go for a short walk during your lunch break or bike to work everyday. Whatever it is, find a way to get your heart rate up and your body moving, as the CDC recommends that adults should do moderate aerobic activity for 30 minutes a day. Doing so not only prevents you from having health problems, but it also keeps you in a positive state of mind, which helps reduce the likelihood of developing mental health conditions such as anxiety and depression.
Important tip: Don’t take it too fast if it’s been some time since you’ve been physically active. If you experience muscle strain, get some rest and apply topical pain reliever or use a kinesiology tape on the site of discomfort to help the injury recover. Remember that proper rest is also important to staying healthy.
Make it fun
The same workout routine can get boring after a couple of days or weeks of doing it. Change it up by exercising outdoors, or create different workout playlists for each day of the week and listen to them to motivate you to get moving. You may also want to try getting out of your comfort zone and try workouts such as wall climbing, Zumba or pole dancing. Doing so will enable you to see exercise as something that’s fun and adventurous, and it will cease to be just another thing to cross out on your to-do list.
Exercise can prevent a host of health problems, and it keeps you in good shape as you age. Try these tips to meet your health goals and stay fit throughout your life.