Many people see exercise as a chore or something that they must do to lose weight. Only 1 in 5 adults fully meet the physical activity guidelines for aerobic and muscle-strengthening activities. There are many reasons to consider starting to incorporate an exercise regime into your everyday life besides the benefit of weight loss. It is recommended that you get at least 150 minutes of moderate-intensity aerobic activity (aka “cardio”) and at minimum two days a week of muscle-strengthening training. While it does not matter the type of aerobic physical activity you decide to do, the important thing is that you get started. Start with small little goals, which will eventually add up to a bigger plan.
Physical activity improves heart health by lowering the risk of developing type 2 diabetes, heart disease, and stroke. The immediate benefits of exercise are improved sleep quality, reducing feelings of anxiety, and reducing blood pressure. For chronic disease prevention, regular exercise decreases the risk of developing dementia (including Alzheimer’s) and depression. Evidence demonstrates that exercise also lowers the risk of eight cancers: stomach, lung, esophagus, bladder, breast, and colon! Physical activity benefits everyone regardless of age. Exercise reduces the risk of falling, improves balance and joint mobility. It also helps prevent weak bones and muscle loss.
After reading all the benefits of starting an exercise routine, have you considered incorporating it into your everyday lifestyle? If so, first think about what your goals are. Think about what you are trying to accomplish. Are you trying to tone and gain muscle, lose weight, maybe get off your blood pressure medications? I recommend you write down your goals and be very concise on what you’re trying to achieve. Set yourself up for success by planning your workouts ahead of time. Find a time that works best for you and stick to it. Think of this as an appointment with yourself for self-care. Exercising is a form of self-care and self-love; it is not a punishment.
I highly recommend having an accountability partner for support. You’re likely to work out if you have someone to work out with or check on you frequently regarding your exercise routine. I often send my friends videos or selfies after a good workout. We also follow each other on our apple watch to ensure we all close our rings. Accountability matters, and it makes a world of difference.
Lastly, consider keeping a journal of your weight, fitness activities, and caloric intake. With apps like MyFitnessPal, it is so easy to keep track of all of these metrics.
About the Author:
Dr. Diana Medina Galvan is a family physician and owner of Luminous Health and Wellness in Humble, TX. She provides direct primary care services as well as aesthetic treatments. She believes that everyone should have access to affordable, transparent high-quality medical care. She enjoys enhancing the health and appearance of her patients to also aid in the illumination of their life experiences.