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4 Tips To Stay Active

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Regular physical activity and exercise play a vital role in maintaining both physical and mental well-being. By engaging in exercise, individuals not only prevent various health issues but also contribute to sustaining a healthy weight and overall quality of life. Here are four tips to make sure you an stay active and meet your activity guidelines.

Why Exercise Matters

Exercise serves as a preventative measure against numerous health problems and is crucial for effective weight management. Adults aged between 18 and 65 are recommended to engage in daily activity. According to the Exercise Right Factsheet, individuals can aim for:

  • Moderate-Intensity Exercise: 2.5 to 5 hours per week, such as brisk walking for 30 minutes, five times a week, or
  • High-Intensity Exercise: 1.25 to 2.5 hours per week, like jogging for 25 minutes, three times a week.

1) Monitor Exercise Intensity

Monitoring exercise intensity is important for several reasons. By monitoring exercise intensity, you can avoid pushing yourself too hard or exceeding your limits, which can lead to injuries. It allows you to maintain a level of exertion that is appropriate for your fitness level and abilities.

The intensity of your workout directly impacts the effectiveness of your exercise routine. Different intensities elicit different physiological responses and adaptations in the body. Monitoring intensity ensures that you are exerting enough effort to stimulate improvements in cardiovascular fitness, strength, endurance, and other fitness components.

Different fitness goals may also require varying levels of exercise intensity. For example, if your goal is to improve cardiovascular fitness, you may need to engage in higher intensity aerobic exercises. If your aim is to build strength, you may need to focus on moderate to high-intensity strength training. Monitoring intensity helps you align your exercise routine with your specific goals.

Monitoring your exercise intensity can help you avoid plateaus in your fitness progress. The body adapts to exercise stimulus over time, so it’s important to continually challenge yourself by adjusting the intensity. By monitoring your intensity, you can ensure that you’re progressively challenging your body and continuing to make progress.

Changing intensity is also a great way to make the most of your limited time for exercise. By focusing on higher-intensity workouts when appropriate, you can achieve the same or even better results in a shorter amount of time. This is particularly beneficial for individuals who have busy schedules and need to maximise the effectiveness of their workouts.

To make sure you are meeting your exercise guidelines, the Talk Test is a useful method for gauging exercise intensity.

Light Intensity : you can talk and sing comfortably during exercise, it is a light intensity workout.

Moderate Intensity: If you can talk but not sing comfortably indicate a moderate intensity workout.

High Intensity: Difficulty in talking or singing indicates a high-intensity workout.

2) Incorporate Strength Training

Strength training is a crucial aspect of a well-rounded exercise routine. It provides numerous benefits such as increased muscle mass, improved bone density, enhanced metabolic rate, increased insulin sensitivity, reduced risk of chronic illnesses, and improved quality of life.

Incorporating strength training also helps to maintain strength and functionality with age. As people age, they experience muscle loss and decreased bone density, which can lead to frailty and osteoporosis. By engaging in regular strength training, older adults can slow the rate of muscle loss and improve balance and coordination, which can help to prevent falls.

In addition to cardiovascular exercise, strength training using weights or bodyweight exercises like push-ups and squats is essential for maintaining muscle and bone health.

Body weight exercises are a fantastic way to start exercising and include things like push ups, squats, pull ups, bridging and pull ups.

3) Get Started with Exercise:

Making small lifestyle changes can lead to significant health improvements. Start by identifying opportunities to incorporate activity into your daily routine. Rather than making drastic changes, try to integrate small changes that can add up over time. This could include taking the stairs instead of the elevator, walking or biking instead of driving, or doing household chores.

Its also important to choose an activity that you enjoy. If you don’t enjoy your activity, you’re less likely to continue doing it. Try different activities that sound fun and see what works for you. Joining a social group or going with a friend can make it more enjoyable. Make an exercise date with a friend to help keep yourself accountable.

No matter what you choose to do, consistency is key. Aim to engage in physical activity regularly and work towards making it a habit. Rather than doing too much too soon and getting burnt out, it’s important to establish consistency and gradually increase your activity over time.

Reminder: Progress over perfection

4) Precautions and Safety Measures:

Before starting any new exercise regimen, it’s advisable to consult with a doctor, especially if you have existing health conditions. Accredited Exercise Physiologists can provide tailored guidance and support. While some discomfort during exercise is normal, it’s important to stop immediately if you experience severe pain, dizziness, or chest discomfort.

In conclusion, exercise is a cornerstone of a healthy lifestyle. By incorporating regular physical activity into your routine, you can experience numerous health benefits and improve your overall well-being. Remember, taking that first step towards a healthier lifestyle is the beginning of a rewarding journey. So, let’s start moving towards a healthier you today!

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