Exercise is important for many reasons and should not be viewed as a punishment, but rather an opportunity to better ones overall health and prevent future injuries, ailments, and diseases. Regular exercise does more than control weight or aid in weight loss; it also improves mood, boosts energy, promotes better sleep, and combats health conditions and diseases such as high blood pressure, stroke, metabolic syndrome, depression, anxiety, arthritis, falls, and many types of cancer. Believe it or not, exercise can also be fun and a great way to socialize.
Most healthy adults should accumulate at least 150 minutes per week of moderate to vigorous aerobic activity. For those who claim to not have time to exercise, “Exercise snacks” which are very brief (≤ 1 minute) bouts of vigorous exercise performed periodically throughout the day is a time-efficient approach to improve cardiorespiratory fitness and reduce the negative impact of sedentary behaviour on cardiometabolic health. Quickly running up a set a stairs is a great way to reap these benefits.
Strength training at least 2 days per week is also recommended and has been shown to decrease blood pressure, manage blood sugar levels, promote greater flexibility and mobility, improve brain health, and makes your bones stronger. For general muscular fitness, selecting a weight that allows you to perform 8-15 repetitions for 1-3 sets while maintaining good form is recommended.
If you aren’t sure how to begin or need help selecting appropriate exercises, feel free to reach out to me for some assistance.