Take Steps To Fit in Fitness in 2023
Posted on December 22, 2022
Exercising is one of the most powerful things you can do for your health. Physical activity helps slow some chronic diseases, including arthritis and type 2 diabetes. It lowers the risk of some types of cancer and can help to improve blood pressure.
To reap these rewards, however, consistency is key. According to current physical activity guidelines, adults should fit in 150 to 300 minutes of moderately intense physical activity or 75 to 150 minutes of vigorously intense physical activity each week. That’s in addition to two weekly sessions of strength training. It adds up to just two to five hours per week.
To fulfill this exercise goal, try to do something active daily. These steps can boost your motivation and help you keep up the good work:
- Find a good fit: If you pick activities you enjoy doing, you’ll be more likely to stick with them. It could be as simple as brisk walking for 30 minutes every day and taking online strength training classes. Or maybe it’s going to exercise classes and working out with resistance bands while watching TV. Try new ideas until you find something fun. You might even team up with an exercise buddy.
- Give yourself credit for all you do: You don’t have to go to a gym to exercise. Everything active counts, including carrying bags of groceries. Look for ways to conveniently fit more movement into your day, like walking your dog for an extra lap around the block.
- Set fitness goals: Write down your goals for the day or week and cross them off your list as you make progress.
- Reward yourself: The positive feeling you get from exercising is its own reward. Still, tangible, non-food prizes for reaching your daily or weekly fitness goals, such as new clothing, concert tickets or a night out with friends, can help keep you going.
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Sources: American Council on Exercise; National Institute on Aging; National Institutes of Health
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