May is Physical Fitness Month, and it’s a great time to revisit your exercise routine and think about how you can incorporate more activity into your life.
Exercise guidelines from the American Heart Association recommend:
- 150 minutes per week of moderate-intensity aerobic activity or
- 75 minutes per week of vigorous-intensity aerobic activity or
- A combination of both, spread throughout the week.
They also suggest adding moderate- to high-intensity muscle-strengthening activity at least two days per week.
And, while those are great targets, you don’t have to stop there!
We all know motivation and time are often the biggest obstacles to regular exercise, but two strategies can help you stay on track: find an activity you love and exercise with a partner or group.
When it comes to motivation, think about what would make exercise fun for you. Is there a sport or activity you used to enjoy, or something new you’ve always wanted to try? If you’ve always wanted to learn Taekwondo, then find a local dojang. Or if you loved playing volleyball in high school, search for an adult intramural league nearby. The possibilities are endless! Some people find that staying motivated is easier with a partner or a group. It’s much harder to make excuses if you have someone else to keep you accountable!
Local gyms often offer a variety of classes, from Zumba and boxing to yoga and CrossFit. Many gyms fit different budgets, and some even offer financial assistance. If you’re on a tight budget, don’t forget that walking, hiking or exercising at home are free options.
So, how do you carve out time for fitness when your schedule is already full? One strategy is to treat your workouts like appointments—block out times on your calendar just as you would for any other commitment.
Other time-saving tips include:
- Take the stairs instead of the elevator
- Walk during your lunch break, while making phone calls or with your dog
- Bundle up in a warm coat and reflective gear for evening walks during the dark winter months
- Skip the commute to the gym with free online workout videos or your workplace fitness center
- Live a healthy life, ditch the excuses, get moving and have fun while doing it!
Reference:
No Time for Exercise? Here Are Seven Easy Ways to Move More! | American Heart Association
Christina McGann, RN, is a nurse educator in the Tevis Center for Wellness.
