Make the most of the time and energy you put into exercising by learning how to design a routine focused on your health and well-being.
Each of us has our reasons for wanting to work out or exercise more often. For some, the reasons are related to physical appearance or body size, but if you're like a growing majority of women, your most important reason for working out is to take care of your overall health so you can increase your chances of leading a long and active life.
But where to start?
Putting together a health-focused routine can seem challenging, and fitness options can feel overwhelming. There are gyms full of fancy equipment and those that offer a wide variety of group fitness classes. Even if you work out at home, you may be wondering what gear to buy and which activities to do.
Make the most of the time and energy you put into working out by learning how to design a routine focused on your health and well-being.
Step ☝🏽- Establish Your Priorities.
Of course, taking care of your health covers a wide range of concerns. If you're not sure where to start, consider your individual needs and talk with your doctor to identify what's most relevant for you.
You may want to design your routine to help you:
Manage chronic conditions. Lifestyle choices play a big role in many medical conditions, such as diabetes and heart disease. Staying active can relieve some symptoms and may even help you avoid needing medication or surgery.
Improve body composition (lose fat; enhance and maintain muscle tissue). For some, carrying excess body fat, especially when centrally located around the abdomen, is associated with several chronic health conditions such as hypertension, metabolic syndrome, type 2 diabetes, stroke, heart disease, and more. Depending on your current body composition, reducing your overall body fat and enhancing/maintaining muscle tissue may help to prevent some diseases and support muscle strength and bone health as you age.
Increase energy. Are you too tired to go for a walk? It may seem counterintuitive, but moving more often helps to increase energy. This is because exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system (heart & lungs) work more efficiently. Physical activity fights fatigue by raising your heart rate, getting your blood flowing, and releasing endorphins, which raises your energy level.
Prevent injuries. More than 95% of hip fractures are caused by falling, according to the Centers for Disease Control. Working on your balance could keep you out of the emergency room.
Live longer. Do you want to spend more time with your family and enjoy activities you love? A Harvard University study found that just 15 minutes of physical activity each day can add three years to your life span.
Protect your brain. Physical activity affects your mental health, too. The benefits include reducing anxiety, depression, and some forms of dementia.
Step ✌🏽- Design Your Fitness Plan.
Regardless of your age or physical abilities, there are activities that can be safe and fun for just about anybody and any body.
Try these tips for developing a well-rounded fitness program:
🫀Condition your heart. Current guidelines recommend at least two and a half hours (150 minutes) of medium-intensity activity or an hour and fifteen minutes (75 minutes) of strenuous activity each week. If running is too high impact, try swimming or using a stationary bike or rowing machine.
🏋🏽♀️ Build strength. Aim for 2 to 3 days of resistance training each week so your body will have time to recover between sessions. Lift weights or do bodyweight exercises like push-ups and squats.
🤸🏽♀️ Increase flexibility. Stretching relieves stiffness and soreness, enhances your posture, and increases your range of motion. Spend at least 10 minutes doing static stretches after each workout when your body is already warmed up.
⚖️ Achieve balance. In addition to preventing falls, improving your balance helps you to relax and think more clearly. Try standing on one foot while you brew coffee or talk on the phone.
🚴🏽♀️ Think big. Do you struggle to fit your workouts into your busy schedule? Activities that target large muscles and multiple muscle groups allow you to accomplish more in less time. They can also enhance your coordination.
⏱ Try intervals. For a full-body workout in less time, try adding interval training into your routine. Interval training involves pushing yourself hard for short bursts, separated by recovery periods (alternating between strenuous and gentler movements). High-intensity interval training (HIIT) will offer quicker results, but low-intensity interval training (LIIT) is just as effective and can be a more sustainable and manageable strategy for reaching your wellness goals.
✅ Be consistent. When exercise becomes a regular habit, it’s easier to stay motivated, avoid injuries, and see results. If you miss a session, practice self-compassion and get back on track as soon as possible.
Exercise benefits your body and mind. Make exercise part of your healthy lifestyle, right along with eating a nutritious diet, sleeping well, and managing stress.
You got this! 🖤
ABOUT ME
Hey there! My name is Marissa Rivera-Davis, and I'm a certified health fitness professional and founder of Her365 Fitness. I help women find the time and energy to move more and eat better so they can finally achieve the health & fitness goals that matter to them. My mission is to empower women with the skills and support they need to break free from a mindset of limitation & restriction to find pleasure and joy on their path to improved well-being.
Learn more here.
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