Welcome to Week 2 of the Healthy Lifestyle Challenge!
How did Week 1 go? Are you drinking your water? Thinking about planning another weeks worth of meals? I sure hope so! Establishing healthy habits takes time and effort – stick with it and you will be on you way to improved health and happiness!
So, TODAY’S CHALLENGE will once again be the focus to the upcoming week – here it is…
Complete 30 minutes of physical activity a day.
Regular exercise is an important part of a healthy lifestyle. Regardless of age, weight or athletic ability, moderate physical activity is good for you. Walking, jogging, biking, swimming, dancing and participating in a group exercise class for just 30 minutes a day, 5 days a week is enough to experience the following health benefits:
- Better health.
- More energy.
- Reduced stress.
- Stronger bones.
- Better balance, strength, suppleness and mobility.
- Improved sleep.
- Improved body shape.
- Reaching and maintaining a healthy weight.
- Make or meet friends.
- A sense of achievement.
- More independence in later life.
Check out this infographic for more great information on the benefits of just 30 minutes of physical activity a day!
Fitting regular exercise into your daily schedule may seem difficult at first, however, with proper planning and prioritizing, I know you can make it work!
1. Close an activity you enjoy at a time that is convenient for you – that way you are more likely to stick with it!
2. Schedule your workouts – actually write them into your agenda and treat your workouts like important meetings!
3. Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
4. Involve friends and family. As well as being more sociable, you will be able to motivate each other when one of you loses momentum.
5. Get tech-y – there are literally hundreds of apps and gadgets you can use to help keep track of your workouts. A few I really like are RunKeeper, Moves Fitness Tracker, and Nike + . All three of these apps track distance traveled, time, pace, calories burned, and more. Having a log of your progress is a great way to stay motivated!
Remember, start slowly and build up gradually. Exercise should raise your heart rate and feel like hard work but it shouldn’t hurt. There’s nothing wrong with having sore muscles the day after you have exercised as long as it doesn’t prevent you from getting on with your day.
Smile, laugh, be happy and be active! Remember, some activity is better than none!