If you’re pressed for time or prefer a more challenging workout, go for at least 75 minutes of high-intensity exercise per day instead. At a moderate level of intensity, you should be able to talk easily, but not sing. At high intensity, you’ll be breathing hard enough that saying more than a few words is difficult. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re lifting weights or using an exercise machine, use enough weight so that your muscles start to feel tired after a single set. However, don’t use so much that you’re in pain or struggling to do even 1 or 2 repetitions. In addition to lifting weights, you can also use resistance bands or your own body weight to build strength. Some good body weight exercises include pushups, planks, burpees, lunges, and squats. [4] X Research source Always give your muscles a chance to rest between strength training workouts. For example, you could work your legs and core one day, then focus on your chest and arms the next time you work out.
For example, you might jog one day, then go biking or rowing the next. Try to target different muscle groups with each workout. Or, start your workout with 10 minutes of jumping rope, then hop on a stationary bike for 10 minutes, and finish up with a 10-minute walk on the treadmill.
For example, you might start by taking a 10-minute walk at an easy pace once a day, then gradually work your way up to a daily 30-minute jog. As your fitness level increases, you can start challenging yourself more. For instance, if lifting a 20 lb (9. 1 kg) dumbbell starts to feel easy, try adding 5 pounds (2. 3 kg).
Exercising too much can put you at risk of hurting yourself. Always stop exercising if you’re feeling pain, since powering through the pain could make things worse.
For instance, if you have trouble with your joints, your doctor might recommend a low-impact form of cardio, such as water aerobics. Your doctor may refer you to a physical therapist or a personal trainer who has experience working with injuries or your specific health condition. If you have an injury, a physical therapist can work with you on rebuilding strength and range of motion in the injured area. They can also recommend alternative workouts you can do while your injury is healing.
Look for someone at a similar fitness level, whose goals are similar to yours. That way, nobody will get left in the dust or feel like they’re being held back. Get creative and look for things you both enjoy. For example, you might sign up for a martial arts class, play squash, or go on nature walks together once a week.
Next time you go to the store, park at the far end of the lot. That way, you’ll have to put in some extra walking on the way to and from your car. If you have a choice between hopping on an elevator or taking the stairs, choose the stairs. When you’re at school or work, volunteer to do tasks that involve walking. For example, you might offer to make a run to the bank or carry some paperwork to the front office. Or, if you’re on a break, take the opportunity to just walk around or even do some pushups!
For example, instead of setting a goal like “I’m going to get fit this summer,” aim for something more short-term and specific, such as, “I’m going to work up to walking 2 miles a day by the end of this month. ” Don’t forget to reward yourself when you meet a goal! This could be something as simple as eating a favorite snack or putting a gold star sticker next to your goal in a fitness planner.
For instance, you might do a quick 15-minute jog first thing in the morning, and another one during your lunch break. If your schedule is really packed, you could even do a series of 5-minute mini-workouts throughout the day.
Vacuuming. Get the most out of it by doing lunges while you push the vacuum around. Picking up clutter. Combine it with squats to get an extra workout for your legs and core! Scrubbing surfaces like windows, counters, or even the floor. Pulling weeds. Mowing the lawn with a push mower. Shoveling snow.
Not only will eating healthy help you maintain a healthy weight, but it can also help protect you from health problems such as diabetes, heart disease, and even some types of cancer. [17] X Trustworthy Source World Health Organization Health information and news provided by the World Health Organization Go to source Your dietary needs may vary depending on factors like your age, fitness goals, and overall health. Talk to your doctor or a dietitian about what—and how much—you should be eating.
Try not too eat too many foods that are high in added sugar, refined carbs (like white bread or potatoes), or salt. Avoid eating lots of ultra-fatty or greasy, overly processed foods, like hot dogs, pizza, and fast-food hamburgers.
Aim to drink 17–20 fluid ounces (500–590 mL) of water 2-3 hours before you work out, and 8 fluid ounces (240 mL) within 20-30 minutes of when you start exercising. During exercise, drink 7–10 fluid ounces (210–300 mL) of water for every 10-20 minutes of exercise. Don’t wait until you feel thirsty, since this means you’re already dehydrated! If you’re exercising for more than an hour, sip a sports drink. Drink 8 fluid ounces (240 mL) of water within 30 minutes after you finish exercising.
Since exercise can energize you, aim to do any intense exercise at least 3 hours before bedtime. If you have trouble falling asleep, make sure you turn off all bright screens at least half an hour before you go to bed. Unwind with some relaxing activities, like a bit of light stretching, a few minutes of meditation, or a warm shower.
The National Institute on Alcohol Abuse and Alcoholism in the U. S. defines 1 drink as 12 fluid ounces (350 mL) of beer, 5 fluid ounces (150 mL) of wine, or 1. 5 fluid ounces (44 mL) of distilled spirits. [24] X Research source If you’re dependent on alcohol or worried that you might be drinking too much, reach out to your doctor. They can help you cut back or quit safely.
It can be extremely difficult to quit smoking. If you’re struggling, reach out to your doctor for help. They can recommend effective quitting strategies or even prescribe medications that can help.
Even if you can’t (or don’t want to) go anywhere, try to stand up whenever you can. For instance, you might try using a standing desk at work, have breakfast standing at your kitchen counter, or stand up and stretch your legs while you watch TV.
