You can’t out-train a bad diet. So do not think just because you exercise you can then eat whatever you want. The amount you eat and the quality of the fuel you put in your body is extremely important and can cancel out all the benefits of your hard work. And it doesn’t take long to experience the negative health effects of a poor diet. According to research, changes can happen after a single meal! Therefore, the importance of balancing a nutritious diet with increased activity and exercise is critical.
However, that doesn’t mean regular exercise is not important! Some of the many benefits of exercise include improved mood, better cognitive performance, increased insulin sensitivity, improved cardio-respiratory fitness, increased longevity and improved health for those suffering chronic disease.
Your life expectancy is reduced the more time you spend sitting. Inactivity is found to be the cause of 3.2 million deaths each year. In fact, researchers found those who sat the longest were twice as likely to have diabetes or heart disease, as compared to those who sat the least.
Sadly nearly 80% of U.S. adults don’t get the recommended two and a half hours a week of moderate intensity aerobic and strength training activity. You don’t have to run marathons or workout 2 hours a day to reap the benefits. I give you so many simple ways to begin in Today is Still the Day.
Always start slowly, building the time spent and intensity gradually. Your goal should be to create a habit you can continue throughout your life for real benefits. Find some activity you enjoy and will do regularly. As I mention in Today is Still the Day, walking is one of the easiest ways to incorporate activity and doable for most everyone.
If you don’t have a 30 minute block of time, you can break it down into three 10-minute segments and still reap the benefits. Once you have become more active you can consider HIIT (high-intensity interval training) workouts. HIIT is one of the best ways to get and stay in shape. Because it is so intense, you only need to do it for 10-20 minutes, two to three times a week, making it something even the most time-crunched person can fit in. There are no excuses!
Once walking has become part of your routine, you can consider incorporating body weight exercises, such as push ups, squats or lunges or some other form of strength training two to three times a week. Using hand weights, kettle bells or resistance bands are ways to do this as well.
The bottom line is to find an activity you enjoy and will do regularly and to intentionally make regular activity a part of your day.
How much movement/activity do you include daily?
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Make gradual changes. Boost health, vitality and energy. Become your best YOU.