In 2016 we willβ¦
Do more exercise!
It’s the resolution most of us make and break every single year so let’s try our absolute hardest to make 2016 the year in which we stick at it.
The recommended daily amount of exercise for adults is at least 150 minutes of moderate aerobic activity, which includes things like cycling, and fast walking. On top of this it is also suggested that we should be doing strength exercises that work all the major muscle groups for two or more days a week. Now, that seems a lot to fit in, but by making few small changes to your daily routine you would be surprised how easy it can be. Could you walk or cycle to work instead of taking the car? Or if it’s too far away, could you drive some of the way and then walk the rest? Think of how much money you’ll be saving on fuel as well as fitting in some exercise at the same time.
Set yourself small, achievable goals, for example start of by doing just 10 minutes of exercise three times a week and as your strength, stamina and confidence builds you can then increase your exercise time. Keep track of what you’re doing so you can see how well you’re progressing and maybe think about buying a fitness tracker, such as a Fitbit, to record your essential data.
It’s easy to make excuses for not doing any exercise; too tired, not enough time, too expensive etc., but these just aren’t good enough if you want to feel fitter, healthier and potentially live a much longer life. Doing regular exercise will actually increase your energy levels and stop you feeling tired, if you find time to watch TV you can spare 10 minutes to do some sit ups and nobody said you had to spend money on a gym membership; running costs nothing and gets you out in the fresh air!
For more information about other ways to get fit in 2016 why not read our articles:
Exercise and Fitness Developments for 2016
- at least 150 minutes ofΒ moderate aerobic activityΒ such asΒ cycling or fast walking every week, and
- strength exercisesΒ onΒ two or more days aΒ week thatΒ workΒ all theΒ majorΒ musclesΒ (legs,Β hips,Β back,Β abdomen, chest,Β shoulders and arms).
- 75 minutesΒ ofΒ vigorous aerobic activity, such as running or a game of singles tennis every week, and
- strength exercises onΒ two or more days aΒ week thatΒ workΒ all theΒ majorΒ musclesΒ (legs,Β hips,Β back,Β abdomen, chest,Β shoulders and arms).
- A mix of moderate and vigorous aerobic activity every week.Β For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, and
- strengthΒ exercises onΒ two or more days a week thatΒ work all the major muscles (legs, hips, back, abdomen, chest,Β shoulders and arms).
A rule of thumb is thatΒ one minute of vigorous activity provides the same health benefits asΒ two minutes of moderate activity.
One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.
