Let’s get moving
We haven’t talked about exercise a lot here yet (well beyond, you should do it).
As I am sure you are well aware, the benefits of exercise are vast, and surprisingly weight loss is not even one of the top benefits (it definitely doesn’t hurt but that is going to mostly come from your diet). Exercise can lower stress, make you happier, improve creativity, help you sleep better, build bone and muscle health, make your skin look better, and improve your confidence. It is great for your heart, one of the best things you can do for your brain and long term brain health, and can help you live longer.
Are you also inspired to get up and go for a run after reading that list??
Depending on where you are on your exercise journey, you might be unsure of what you should be doing and how often.
The Department of Health & Human Services recommends that every American get at least 150 minutes of moderate aerobic activity (or 75 minutes of vigorous activity) per week and does a full body strength workout twice a week. It probably won’t surprise you that the vast majority of people do not meet these numbers; only 20% of adults are meeting the recommendations.
So how do you get started? Here is a breakdown of the different types of exercise, the recommended number of days you should be doing that exercise, and some sample activities.
Cardio - 2-3 days - brisk walking, running, swimming, biking, boxing, high intensity interval training (HIIT)
Strength - 2-3 days - weights, kettlebell, resistance bands, reformer pilates, barre
Stretch - 1-2 days - yoga, mat pilates
Rest - 1-2 days - gentle yoga, stretch, slow walk, foam rolling
Some quick tips:
My biggest recommendation is to just get started and do something. You don’t have to go from zero to hundred. If you do not regularly workout, start by doing a 15 minute brisk walk 3 times a week. If you exercise, but don’t have a strength training routine, add 20 minutes of a strength workout you find interesting. Get started and build the habit.
Make it easy. Pick a workout that you actually enjoy and look forward to and pick a time that is feasible for you. Bring your workout clothes with you to work so you can go to the gym right after. Get some weights so you can workout at home. Setting yourself up for success will help you be able to stick with your habit.
I cannot stress enough how important strength training is, especially as we age. If you currently do not have any muscle building activities as part of your workout schedule, I would highly recommend that you add one. It can be intimidating to get started, but there are countless programs and resources online that make it easy.
Do not overdo high intensity cardio. It is extremely hard on your body and actually increases your cortisol (the stress hormone) levels. If you do too much of it, you will be more stressed, less energetic, mess up your metabolism and blood sugar levels, and even impact your immune system. Keep to under 3 days a week, ideally 1-2 days per week.
To see how this can translate to real life, here is how my current workout schedule breaks down:
Monday - 20 minute HIIT, 20 minute upper body strength
Tuesday - 30 minute swim
Wednesday - 45 minute full body kettlebell workout
Thursday - 30 minute gentle yoga/stretch
Friday - 3 mile run, 20 minutes pilates
Saturday - hike
Sunday - rest
A couple notes:
As I have mentioned, exercise and movement is very important to me, so I make it a priority, whether that is going to the gym at 6am or quickly hitting the hotel gym while on vacation.
At the same time, if I miss a day because I am out of town or have other commitments or my body just needs a break, then I don’t stress about it.
And most importantly, this is what works for me, at this moment. Find what works for you.
Happy exercising!!
