Regular exercise and movement have been shown to strengthen our muscles, improve our cardiometabolic health, boost our mood, and live healthier, longer lives.
Adults aged 19-64 should aim for 150 minutes of moderate-intensity exercise each week or 75 minutes of vigorous-intensity exercise each week.
The good news is that even small changes can have a big impact. It's about finding what works for you and making sustainable changes that suit your lifestyle. Here are some tips for living a more active lifestyle:
Start Small and Build Momentum - Think of your fitness journey like a marathon, not a sprint. Begin with manageable goals, like a 15-minute walk a few times a week, and gradually increase the intensity and duration as you get fitter. The key is consistency, not instant transformation.
Find Your Fitness Passion - Exercise shouldn't feel like a chore. Explore different activities until you find something you genuinely enjoy. Maybe it's dancing, swimming, hiking, or rock climbing. When you have fun, you're more likely to stick with it.
Make it a Habit, Not an Event - Instead of viewing exercise as something you have to do, try weaving it into your daily routine. Take the stairs instead of the elevator, walk or cycle to work, or schedule a lunchtime yoga session. These small changes can add up to significant health benefits.
Variety is the Spice of Fitness - Keep your workouts interesting by trying different activities and mixing up your routine. This keeps things interesting and challenges your body in new ways.
Listen to Your Body's Wisdom - Pay attention to your body's signals. If you're feeling pain, rest. Don't push yourself too hard, especially when just getting started. Remember that rest and recovery are just as important as the workout itself.
Remember to Celebrate your Wins - It’s also worth acknowledging your progress and celebrating your achievements, no matter how small. Every step you take towards a more active lifestyle is a step in the right direction.