Finding the time and motivation to prioritize exercise can be a challenge, especially for women, who often have multiple responsibilities. However, incorporating regular physical activity into your routine is crucial for maintaining optimal health and well-being. Let’s talk about how much exercise you need, and I will share three clever (if I do say so myself) ways you can sneak in those much-needed workouts.
The American Heart Association and the World Health Organization recommend that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, muscle-strengthening activities like resistance training should be included at least twice a week.
3 Clever Ways to Meet Your Exercise Needs (The last one is my favorite):
“Deskercise:”
For all my in-officer workers or even those who work from home but find themselves glued to their desks, this is for you. Try seated leg lifts, desk push-ups, or chair squats during short breaks. These discreet movements can help increase blood flow, boost energy levels, and contribute to your weekly exercise goals without requiring dedicated workout time. Opt for a standing desk or even a walking pad to really punch up your “deskercise” game.
Socialize and Sweat:
Combine socializing with exercise by planning active outings with friends. Instead of meeting for coffee, opt for a nature walk, bike ride, or a fitness class together. This helps you stay accountable to your fitness routine and turns mundane social plans into enjoyable and health-enhancing activities.
Multitasking Workouts:
Maximize your time by combining exercise with other activities. Ya’ll know I am a big reader, and when I am really into a book I don’t want to put it down for anything. To get the blood flowing without putting down my book, I started reading while walking on my treadmill. I bought this nifty clicker that attaches to my Kindle so I can flip the page with a fob in my hand. It is one of my absolute favorite things now. You could also Listen to podcasts or audiobooks while on a walk outside. If you’re a fan of TV shows or movies, use workout equipment like spin bikes, resistance bands, or hand weights while catching up on your favorite programs, making your leisure time productive and physically beneficial.
Prioritizing exercise is essential for women to lead a healthy and fulfilling life. You can integrate physical activity into your busy schedule by understanding the recommended weekly exercise guidelines and incorporating clever strategies to meet these goals. Remember, staying active doesn’t always require a gym membership or hours of dedicated workout time – it’s about finding creative and enjoyable ways to move your body regularly. Embrace the opportunity to take control of your health and well-being, one clever exercise strategy at a time.
