Is your resolution for 2015 to finally reach your health and fitness goals? It’s not as daunting as it may seem. Follow these five easy tips to get the most out of your workout:
1. Move longer than the recommended 30 minutes
Take the stairs, park farther away, and take your dog on longer walks. Use a pedometer and aim for 10,000 steps per day; try to move once every 20-60 minutes. Burning an extra 100 kcal per day can help prevent unwanted weight gain.
2. Reduce stress through exercise
Exercise enhances self-esteem, improves mood, reduces anxiety and increases resilience to stress. Whether it’s pounding it out on the treadmill or bike, or a peaceful yoga practice, choose what works for you and don’t be afraid to try new forms of exercise.
Weight training a few times per week will substantially fire up the metabolic rate in both men and women without building “massive” muscles. You don’t even need to go to the gym for this. Simply grab a set of dumbbells or use your own body weight to start weight training today.
4. Care for your heart
Regular physical activity plays a major role in the primary and secondary prevention of chronic conditions ranging from cardiovascular disease and diabetes to cancer, depression and osteoporosis. Engage in an appropriate warm up and pump that heart muscle through your favorite activity: walk, swim, hike, snowshoe, ski, run, bike, or row. Sustain a level where you are aware you’re working out (between moderate and vigorous) for 20-60 minutes, aiming for 3 to 5 sessions per week.
5. Prevent injuries that may lead to chronic concerns
Your kinesiologists at Copeman Healthcare can assess your movement patterns and provide specific and customized prescriptions of mobility, joint stability, and core stability/strength related exercises to help minimize the risk of injury and prevent long-term dysfunction and pain.