Physical activities are good for your body, but the mental and emotional benefits are equally important. COVID-19 has impacted nearly every aspect of our lives, from disrupting our daily routines and healthy habits to causing significant increases in anxiety and stress.
The key to making exercise a sustainable and consistent part of everyday life is simple: pick the right kind of activities for your needs and lifestyle. Adults get at least 150 minutes of moderate activity or 75 minutes of vigorous activity every week.
Just choose a few activities based on your goals and preferences, and in 30 days you’ll have a healthy habit you won’t want to break.
- Determine your exercise personality.
- Would you rather go it alone, or are you more motivated if you have a partner to keep you accountable?
- Would you prefer to be indoors or outside?
- Are you better with a set routine, or do you need something more flexible?
- It’s important to think about what environments are most appealing to you.
- Choose activities you’ll enjoy.
Don’t force yourself to do something you dislike when you can find a more enjoyable alternative. Running is a terrific way to improve cardiovascular health, burn calories, and reduce stress.
Trying out other activities, which have the same benefits and is more to your liking, such as brisk walking, hiking, or kick-boxing? If weight machines in the gym are intimidating or inconvenient, circuit train at home with a series of squats, push-ups, planks and other strength-building exercises.
- Vary the intensity.
To increase your fitness and improve your health, it’s important to vary the intensity of your activities. If walking at a comfortable pace is your primary activity, consider alternating a day or two with a higher intensity activity, such as hiking or dancing.
If you gravitate towards fast-paced sports such as tennis or soccer, lower the intensity a few days a week by going for a long walk or doing some laps in the nearest swimming pool.
- Match your activities to your goals and limitations.
If flexibility and balance are a concern, consider tai chi or yoga. If you are very overweight or have joint pain, focus on low-impact activities such as bicycling, swimming, and walking.
If your connecting with others is important, look for community sports leagues or activity-specific clubs, such as hiking or cycling. Prefer activities like at home, an online yoga or dance class.
- Consider a trainer or coach.
If you aren’t sure how to get started, haven’t been active in a while, or could benefit from a personalized plan, guidance and investing in a personal trainer or fitness coach is a great first step.
Certified trainers can help assess your fitness and needs, design a plan to help you achieve your goals, help you avoid injury. Find trainers who will work with you in your home or another location outside of the gym.
