It’s easy to fall out of an exercise routine during this time of year — shorter days, colder weather, holiday gatherings.
Getting back into an exercise routine can have huge benefits. Among them are mental health stability, disease prevention, improved sleep, and much more.
1. You’ll Feel Better
If you’re looking for a way to improve your health, getting active is a great place to start. It can help you look and feel better, and it can also make you more productive.
Whether you’re trying to lose weight, gain muscle, or just stay healthy, exercise is one of the most important things you can do for your body. It’s a good way to improve your overall health and can even help you live longer.
When you’re active, your body releases endorphins which are chemicals that boost your mood and give you energy. They also help you sleep better, reduce anxiety, and improve your overall mental health.
There are many ways you can get more active, including exercising at home, with a friend or loved one, and in classes. The most important thing is to find an activity you enjoy so that you can stick with it.
For example, you could try playing a fitness video game with friends, organizing a bowling team at work, or taking a group walk. These activities are fun and can help you get more exercise without feeling like you’re doing a workout.
You should also warm up before you do any kind of exercise. This will make it easier on your muscles to get used to the activity. You can do a gentle stretch before you start or even take a short walk around the house.
Physical activity is an essential part of a healthy lifestyle and should be incorporated into every day, regardless of your age or health. It can be easy to put exercise and other healthy habits on the back burner when you’re busy, but it’s crucial to your health.
2. You’ll Look Better
Whether you are exercising or just taking a stroll around the block, being active will get your blood pumping and boost your mood. It also helps to reduce the risk of certain health problems, improves your sleep quality and even helps you look better. So, why not take the time to be fit and healthy for life?
A good rule of thumb is to aim for at least 30 minutes of moderate exercise on most days, and the more the merrier. Try to incorporate a variety of activities into your day including walking, cycling, running and wheeling. The key is to be consistent and find a routine that fits your lifestyle. For example, if you are a night owl or early riser, you may want to start your day with a run before the kids wake up. As you build a routine, you will feel more in control of your day and be able to enjoy all the benefits that come with a more active lifestyle.
3. You’ll Have More Energy
When you are active, your body produces serotonin, endorphins and dopamine — all of which increase your energy levels.
If you’re struggling with low energy, consider exercising. Just 20 minutes of walking, yoga or a leisurely bike ride can do more to boost your mood than a cup of coffee or an energy drink ever could.
Moreover, exercise also improves your cholesterol and decreases unhealthy triglycerides. That one-two punch will help lower your risk of heart disease and other serious health conditions.
So, if you’re feeling run down, make it a point to get out of bed and move around every hour. This will give your energy a boost, even if you’re tired from sitting at the desk all day.
A brisk walk in the morning will also wake you up and help to clear your mind, says Hunnes. You can also do short, stress-relieving activity breaks throughout the day, such as a lunchtime stroll or a few rounds of Wii Fit.
You can also try to avoid drinking alcohol at midday, which is known to slow down your energy. Similarly, you should avoid caffeine after about 4 p.m.
Finally, you can boost your energy levels by eating healthy foods and snacks when your energy is running low. Fruits, vegetables, whole grains and other low-energy food can be a good choice for a quick pick-me-up.
You can even use a nutrition bar as a snack if you’re looking for a convenient way to pack in extra energy. Just be sure to read the labels and choose products that are not high in sugar, sodium or other additives.
4. You’ll Sleep Better
Getting plenty of exercise is a great way to boost your sleep quality and duration. Having a good sleep routine and sticking to it is also helpful.
A consistent sleep schedule will help you establish your body clock and make you more likely to fall asleep in the first place, says Sam Samuels, a neurologist at Children’s Hospital of Los Angeles. It can also improve your sleep quality by reducing daytime drowsiness.
If you can’t manage a full-on workout, try a quick brisk walk before work or a short stint on the treadmill during your lunch break. Even a few minutes of moderate activity each day will go a long way toward improving your overall health and wellbeing.
For maximum benefits, aim for at least 30 minutes of moderate aerobic exercise each day or evening — and be sure to stick to your exercise routine. The key is to find an activity you enjoy so you’ll be more likely to stick with it.
The best part is that it doesn’t have to be a huge effort or involve expensive equipment. Simple activities like jogging, cycling, swimming and scrubbing the bathroom can all do a great job of improving your sleep.
5. You’ll Reduce Your Risk of Disease
People who are physically active have a lower risk of developing many long-term (chronic) conditions such as cancer, heart disease, diabetes and stroke. They also have better self-esteem, mood, sleep quality and energy levels than those who are less active.
In addition, people who are more active have a better ability to do their day-to-day activities because their muscles, bones and joints are stronger. It can also help them manage their weight and control their blood pressure and cholesterol levels.
A growing body of research suggests that a person’s risk for many chronic diseases can be reduced by being physically active. This includes the development of cancer, but it also includes other diseases such as type 2 diabetes, hypertension and heart disease.
Physical activity can be as simple as walking briskly for 30 minutes five or more times per week, or it can be more complex, such as playing a sport. In either case, it’s important to include a variety of exercise types and activities into your daily life.
While the amount of time you need to be active in order to reap its benefits can vary, most experts recommend at least 150 minutes of moderately intense physical activity a week or 75 minutes of high-intensity activity a week. Some of the most effective activities include a combination of cardiovascular and strength training exercises.
Getting at least 150 minutes of activity a week can also help you stay healthy in other ways, such as improving your memory and concentration, improving your sleep and increasing your energy levels. It can also help you manage your stress, improve your mood and reduce your risk of depression, dementia and Alzheimer’s disease.