The Benefits of Exercise
The weather is warmer and the days are longer, making activity outdoors more enjoyable and safer. Seeing others being active outside is also a motivator.
There are benefits to exercising outdoors, the sunlight can offer you Vitamin D and may even boost your mood. Activity outdoors leads to enhanced feelings of energy and diminished fatigue, anxiety, anger and sadness.
You should exercise at least 30 minutes a day to see the biggest benefits. Don’t under estimate the power of walking. Walking is a great form of exercise and you should aim to get those steps in.
Consider walking as a part of the circle of fitness which also includes strength training, yoga, meditation and flexibility, brisk walking, jogging, Zumba and swimming all are considered cardio activities that help to keep the body fit.
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier. Sometimes overlooked as a form of exercise, walking briskly can help you build stamina, burn excess calories and make your heart healthier. You do not have to walk for hours.
Here are 4 benefits of walking as exercise:
- It increases your heart health
- It lowers your disease risk
- It helps you maintain a healthy weight
- It makes you happy
What Kinds of Exercise Can You Do?
There are many workouts for us women to do. If you're a beginner and haven't exercised for a long time, it's a good idea to consult your doctor first before jumping in to a workout routine. As a beginner, you might want to try some gentle exercises such as walking, yoga and pilates. This way, you can ease yourself into a consistent workout. As you build up your stamina, you can start doing more demanding workouts, such as lifting weights.
Here are 4 exercise tips for beginners:
- Pick what works for you and your schedule
- Consistency is what gets results
- Setting goals and creating a plan helps keep you on track
- Don't give up
How Can You Get Started?
There are many fitness goals and ideas for summer workouts. The best part about trying new ideas is that you get to create your own routine. The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the sofa, one minute of activity will help you lose more weight than no activity at all.
If you’re not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.
Here are 4 tips to set yourself up for success:
- Schedule it. You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.
- Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work.
- Remove obstacles. Plan ahead for anything that might get in the way of exercising. Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable.
- Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress, this can help keep you on track.
Don't forget to hydrate. Keeping yourself properly hydrated should be the first step on your list when learning how to get a summer body! This is important not only during exercise but every day.
Water is important in your body – from removing waste products, to lubricating your joints, transporting nutrients around your body and controlling your temperature. It can even help make your skin look good.
Here are 4 tips to remember to drink more:
- Sip water throughout the day
- Dehydration can present as hunger
- Carry a reusable water bottle
- Drink water before, during, and after working out
Maintain A Healthy Weight
Too many calories, no matter where they’re from, will cause weight gain. But lots of added sugar in your diet could make you more likely to eat too much over the course of the day. Replace some of those empty calories with whole foods and you’ll feel fuller sooner and be less likely to overeat.
Here are 4 tips to help you maintain a healthy weight:
- Watch your portion sizes. Eating smaller portions can help you to avoid eating too much food, and allow you to include more of the foods you love into your daily life.
- Eat good foods. Foods high in sugar and calories lead to weight gain if you are not careful. Choose foods that are high in nutrition and taste, like fruits, vegetables and whole grains.
- Get more sleep. Getting a good amount of sleep every night helps to reset your body, preparing it for the next day. Those who don't get enough sleep often tend to eat more food than they need to stay away. Make time every day to get enough sleep.
- Track what you eat. Many people are unaware of exactly how many calories they consume, which is why it's important to track and monitor the total calories you eat and drink each day. If you want to lose weight, you must burn more calories than you eat or drink.
Exercise and Wellness Specialist