As the perfect follow up to our last post, here are more ideas to fit exercise into any schedule from guest blogger, Lauren Kent!
Exercise is essential to maintaining a healthy lifestyle. It helps improve your heart health, keeps your joints flexible, builds strong bones, and supports brain and blood sugar health. Plus, exercise burns calories to help keep your weight healthy.
But how much exercise do you need to enjoy its health benefits? According to the Physical Activity Guidelines for Americans, adults should aim for at least 2 hours and 30 minutes of moderate-intensity aerobic activity each week, along with 2 or more days of weight training and muscle-strengthening activities. These types of exercises work the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms.)
It’s important to note that the 150 minutes of aerobic exercises does not have to be in large 30-60 minute chunks. You can reap the benefits of exercise by breaking that down into smaller, 10 minute increments. And, finding activities that you love will make those exercise minutes fly by.
Here are a few fun and easy ways to incorporate exercise into your daily routine:
Take a spin around the rink.
When I was a kid, I loved to roller skate. The music. The lights. It was the perfect way to spend an afternoon. I didn’t know it at the time, but all that skating was also great exercise. The average 150 pound person can burn 300-500 calories an hour roller skating. In the winter, you can burn over 470 calories in one hour of ice skating.
Engage in some healthy competition.
For Christmas my husband gave me a fitbit® to track my steps each day. One feature of the device allows me to track my steps against my friends. Nothing is more motivating than trying to get in more steps than my brothers and sisters. Whenever I’m out and about the band around my wrist is a reminder that my steps are being counted. So, I’ll park a little further away from the entrance to buildings. I’ll take the dog for an extra walk. I’ll take the steps instead of the escalator. Anything to get more steps in… and beat my siblings.
Keep hand-held weights or resistance bands around the house.
Stuck on hold? Trapped on a never ending conference call? Turn those wasted minutes into muscle strengthening minutes with weights and bands. Curls, triceps extensions, and reverse fly exercises are great ways to pass the time.
This type of activity is great exercise because you’re constantly getting up and down, reaching and pulling. All that movement in the garden will engage and strengthen your muscles, and give you a good workout. In fact, an hour of gardening will burn 200-400 calories.
Finding the time to exercise is a challenge, but when you break it up into more manageable chunks, and do activities that you actually enjoy, getting in those workout minutes can become a breeze.
About the Author
This article is written by Lauren Kent the writer for Nutri-Health.com, an online High Quality Health Supplements and Health Store. Assisting people and helping them find quality natural supplements and health products online is what Lauren has been doing for several years. Nutri-Health.com carries Digestive Supplements to Probiotic Supplements to Joint Health products.
Another idea is to renovate! I`m renovating my mom`s house and I`ve discovered this to be a very active endeavour. From demolition and painting to installing floors and cleaning the construction mess, it`s all ways of being more active AND productive.