The Backer Heart and Diabetes Institute suggested in 2019 that morning moderate physical activity boosts cognitive capability and decision-making throughout the day in older Australian subjects. Let's prioritize our well-being and make a positive change today!
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You can subscribe to low-impact exercise channels such as Yoga, Pilates or even cardio or resistance training. Is up to you to experiment and create your routine. It also helps fight procrastination - you will start your day energized and with a sense of achievement that will guide you through your day.
One free Yoga/ Pilates channel I would recommend is: https://www.youtube.com/@MoveWithNicole
If you are more keen to exercise at a high pace and enjoy cardio, this is one of the best channels I found: https://www.youtube.com/@BodyProjectchallenge
They are both funny channels that can help you experiment cosy gym. Although not a necessity, having basic equipment such as: a yoga mat, light weights or resistance bands can improve your experience
Integrate regular exercise into your daily life
Fitness shouldn't be your goal, but a way of living. Diversifying your activities will keep you engaged and dedicated to your fitness routine for longer periods. Try combining 2-3 days of endurance training such as running with 2 sessions of resistance training. If you cannot double your heart rate continuously for at least 20 minutes (at least 3 times a week), you can try to combine 2 or more shorter sessions.
You can also find some spare minutes for push-ups or squats throughout the day. Your efforts are going to compound over time. Also, it can be easier to connect a good healthy habit to another good habit. As an example, try walking through the house while reading a book or sitting on the floor while enjoying a healthy meal.
If you work remotely and you spend most of your day sitting, you can also consider investing in a standing desk or under-desk exerciser such as: treadmills or under-desk cycles. Take a look at a few of them available online: https://www.self.com/story/best-home-workout-equipment
Appreciate your success and track your progress
If you have subscribed to one of the local gyms, monitor your progress via their integrated applications (session frequency, length, class attendance, personal coach sessions). By doing so, you would be rewarded with instant gratification for your hard efforts and also kept accountable whenever you miss a training session. Also, there are many fitness watches available on the market that can give you an indication of your overall performance (steps, heart rate, calories burnt, sleep quality or trainings)
Finding a training buddy can also work , as it makes training sessions fun and also helps your body tolerate the physical stress. This is also a great way to socialize and motivates both of you to keep going.
Participate to classes
To diversify even more, don't be afraid of trying some collective classes. There are many interesting ones you can discover: Martial Arts, Boxing, Dance, Zumba, Pilates, Body Balance, Yoga, Body Attack and so on. Just choose your favorite one and attend it weekly or combine more of them in order to work different muscle groups and stay agile. You will also have lots of fun in meeting new people and be continuously monitored by a coach to avoid getting hurt. The coaches tend to focus more on the warm up and stretching, so no need to fear you will feel soar the next morning.
Take regular walks
Walking regularly is one beneficial exercises available to everyone : it improves the cardiovascular and respiratory systems, reduces the body fat, increases muscle strength and improves balance and endurance. However, we often find excuses when it comes to walking (time-constraints, fatigue, low temperatures and the list can go on and on). Even if you might not find the energy and time to take a 40 minutes walk daily, try shorter and more regular walks. Try starting your day with a walk or run on the treadmill at home or at the gym - this way you will exercise in the warmth and also accumulate your minimum recommended amount of daily steps. If you decide to walk outdoors, fresh air is going to be beneficial for your mood. During the cold season, it might also help you burn some more calories to warm up your body - a nice extra benefit isn't ?
It can be argued that these baby steps are not going to make you achieve your fitness goal over night, but even small changes can dramatically impact your metabolism and immunity so why not adopting them? A nice tip is to keep a journal or a planner, so you can track your efforts over time. Also, planning your walks or training sessions is crucial to create a routine. You can try some of these tips to help you create a fitness routine:
never miss a Monday
train at least 3 times a week
never miss training 3 days in a row
start your morning routine with at least 20-30 minutes of fitness
take a long walk after dinner
walk instead of using the car/bus
invite your friends for a walk to that very tasty coffee shop at 5 kilometers from your home
walk your dog/ adopt one
relocate in an area with public parks
buy or rent a bicycle
tell your friends and family about your plans so you take responsibility in case you miss out your training sessions
train with someone/ hire a personal trainer
connect fitness with other activity you enjoy (journaling, reading, listening to podcasts)
explore different sports and see which one you prefer
diversify and don't be afraid to practice outdoors/ during holidays/ professional trips
At the end, is up to you to experiment different methods and see which one brings you the best results. How did you create your fitness routine? What are your best tips and tricks to stick to your fitness plans?
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