Physical activity is good for both physical and mental health. Activities like a brisk walk in the morning, with your heart pounding in your chest, stretching your muscles, and clearing your mind, help you maintain an ideal body weight, advance cardiovascular health, enhance your mood, and decrease the risks of diseases like diabetes and heart complications.
However, with today's fast pace, exercise is pushed to the back burner. Sedentary lifestyles often dominate your hours spent sitting at a desk and looking into screens. Besides, the work-home hustle leaves no time for physical activity. Not to mention the myriad health problems that may further limit it.
According to the Centers for Disease Control and Prevention (CDC), adults should engage in at least 150 minutes of moderate-intensity physical activity each week, coupled with muscle-strengthening activities on two days. This total can be broken into manageable parts, such as 30 minutes a day, five days a week. The key is to include physical activity in ways that fit your lifestyle.
Here are some activities you may include in your daily routine.
Walking: One of the best forms of physical activity, walking is also the most convenient and easiest exercises. Add it into your lifestyle by taking brisk walks during breaks or walking to all places you would normally drive to that are within walking distance. Walking boosts cardiovascular health, enhances mood, and helps maintain weight.
Cycling: Cycling is a great cardio exercise that also builds lower-body strength. This includes biking to work, working out with your stationary bike at home, or joining a cycling group in your area. Through regular cycling, you will be able to increase your endurance, reduce stress, and keep your body in shape.
Strength training: Introduce weightlifting or working out with resistance bands to your routine. These exercises not only create muscles but also increase metabolism and support bone health. Do at least two per week targeting major muscle groups.
Stretching: Daily stretching makes you feel more flexible, less tight in your muscles, and more mobile in general. Add some stretch routines to your morning or evening rituals, or take small breaks to stretch during the day in case you are going to be sitting for long periods.
Home workouts: Home workouts bring flexibility and convenience. Take online lessons or use apps that can guide you through yoga, Pilates, HIIT, or any other exercises. All these can be accommodated easily into your schedule without spending on a gym membership.
Active hobbies: Engage in leisure activities with a dash of exercise in them. Hobbies like gardening, dancing, or playing sports can make exercise an enjoyable affair. Therefore ensure that you keep yourself physically fit while indulging in an activity.
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