New Year’s resolutions are now three months old – and hopefully still going strong. But if not, now is the perfect time to get back on track with getting fit.
With warmer weather, most people get more active. There is yard and garden work to be done and of course, using a push mower to cut the grass. Remember, it is also important to take some time to get physically active most days of the week. The benefits of regular exercise, such as walking, are numerous. It only takes 30 minutes most days of the week to improve one’s health and see these benefits.
To maintain health and ward off heart disease or diabetes, people should aim for a minimum of 150 minutes of aerobic activity every week. Try to spread this over four or more days, for example: 30 minute walks, five days a week.
Aerobic exercise is activity that increases one’s heart rate and keeps it elevated for an extended period of time. This activity is usually rhythmic in nature and uses large muscle groups, such as the legs.
The intensity is consistent, leaving muscles pleasantly worked at the end. It is this increase in heart rate that trains the heart and lungs to work better together and provide more stamina and energy as a result.
There are numerous benefits of exercise, many of which continue long after the actual exercise has ended. Any exercise will increase metabolism and lead to an increase in the amount of calories burned. Metabolism remains elevated even after finishing a workout, burning more calories. Exercise will also increase energy levels, making it easier to get through that to-do list every day.
When starting an exercise program, remember: anything is better than nothing. It is important to increase the length and frequency of exercise on a gradual basis. Begin with what one’s body can realistically handle right now. This may be 10 minutes, but that’s okay.
Remember, it doesn’t have to feel like “work” from the start or else it will feel too hard by the end. One should learn to trust their own body and what it is trying to relay. The goal is to reach a purposeful pace of increased heart rate and breathing, but not to the point of gasping for breath.
Consistency is the key so don’t worry about getting faster, but slowly build one’s walking time. Be sure not to add time too quickly. Give the body time to adjust and the walk will start to get easier.
Once this happens, add three to five minutes and wait until the body adjusts. Repeat this until one’s goal is reached – this goal should be based on how much time one can realistically devote to activity on a regular basis.
Ideally, it should be between 30 to 60 minutes per day. This can be broken down into two or more shorter walks of at least 15 minutes at a time to improve one’s fitness level.
People’s bodies will plateau with the same workout day in and day out. Variety is key and can be as simple as changing a walking route or heading out in the opposite direction. Once a walking goal is reached, changing the pace or intensity will also be effective at ensuring a good amount of variety.
So, get out and enjoy the springtime weather.
For more information about the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or the Clifford office at 519-327-4777.
