Did you know that people who exercise regularly are not only physically healthier, but also mentally sharper and happier? While it can be hard to find time to exercise in our busy schedules, even mild-to-moderate movement can improve your wellness. Exercise can help you:
- Manage health concerns (including stroke, diabetes, arthritis and hypertension)
- Improve your mood and energy
- Sleep better
It’s never too late to start taking the time to move your body each week!
Start small
It’s a common misconception that the best workouts require hours spent in a gym. In fact, you can complete a great workout in 30 minutes or less, all from the comfort of your home. Here are some quick workouts you can start, with little equipment or training:
- The 7 Minute Workout: You can complete an effective workout in just seven minutes. Sports medicine scientists found that with just 12 at-home exercises, taking seven minutes, you can get the same health benefits as a longer workout that involves running and lifting weights. You can find the exercises here.
- Walking: Walking is a safe and low-impact exercise that you can do almost anywhere! Brisk walking for 30 minutes a day can help you improve your fitness and your health. You can start slowly, walking for 5 to 10 minutes during your lunch break, and build up to longer and faster walks.
- Yoga: Yoga is another low-impact exercise that can improve your flexibility and strength, as well as help with your metabolism, breathing and weight. You can find many free yoga tutorials online, which you can complete at home with no equipment. Yoga with Adriene is one YouTube channel with free yoga lessons.
Find a workout partner
Exercising with someone else can help you stick to a regular fitness routine. The Centers for Disease Control and Prevention (CDC) says that when you work out with a friend, you will likely:
- Be more motived
- Be more willing to try new things
- Be more consistent
You can also make workouts a family affair and encourage your spouse to join you in your workouts. Depending on their age, your kids can also get involved. For example, if you’re going on a walk, bring the stroller with you. Or, if you’re doing the 7 Minute Workout, have your kids do jumping jacks with you.
Track your progress
The more you work out, the stronger you will become. Tracking your progress can help you visualize your progress and encourage you to keep exercising consistently. Try keeping a diary where you record how long you exercised, what type of workout you completed and how you felt. You will be excited in a few months to see how far you’ve come!
Sources:
“Exercise: 7 benefits of regular physical activity” Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389), October 8, 2021
“The Scientific 7-Minute Workout,” New York Times (https://archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/), May 9, 2013
“Walking: Trim your waistline, improve your health” Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261), May 19, 2021
“The Benefits of Yoga” American Osteopathic Association (https://osteopathic.org/what-is-osteopathic-medicine/benefits-of-yoga/)
“3 Reasons to Work Out With a Friend” CDC https://www.cdc.gov/diabetes/library/spotlights/workout-buddy.html), July 7, 2022
