You’re not alone, if you wish you could add a regular physical activity routine to your week. With so many things to take care of, it’s easy to let things slide that would make us feel less stressed and be healthier in the long run. So, how can you create your regular physical activity routine so it works for your lifestyle while working from home?
3 Easy Steps to Creating Your Regular Physical Activity Routine:
- Schedule your regular physical activity routine:
The best way to start your regular physical activity routine is to discover what you enjoy, what’s practical, and then mark your calendar as you would for any important appointment.
Example from a former client- Jo’s schedule:
Physical activity Schedule:
- 15-minute morning workout—7 am.
- Virtual 1-hour workout with trainer twice a week – Wednesdays and Fridays—2 pm
- Walk dogs 30 minutes a day on weekdays after work at 5 pm and 45 minutes on Saturday and Sunday mornings.
- Get motivated: make it fun/enjoyable:
Choose physical activites that you enjoy and will look forward. If you like the outdoors, go outside for a walk, hike, or bike ride.
Want more help with getting motivated? Watch this video.
- Make your physical activity routine safe:
For aerobic physical activity, start slowly and build up gradually to safely create your regular physical activity routine without getting injured.
Diving into a big workout when you’re not in condition is a rooky mistake that often leads to injury. So, first add more time to each session and then add more physical activity sessions to your week. Finally increase the intensity of aerobic exercise.
Physical Activity Guidelines for Americans 2018
The U.S. Department of Health and Human Services Released the second edition of the Physical Activity Guidelines for Americans in 2018. Here are excerpts from these guidelines for adults and for safe physical activity:
Key Guidelines for Adults:
- Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
- Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
- Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Safe Physical Activity
To do physical activity safely and reduce risk of injuries and other adverse events, people should:
- Understand the risks, yet be confident that physical activity can be safe for almost everyone.
- Choose types of physical activity that are appropriate for their current fitness level and health goals, because some activities are safer than others.
- Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower-intensity activities and gradually increasing how often and how long activities are done.
- Protect themselves by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
- Be under the care of a health care provider if they have chronic conditions or symptoms. People with chronic conditions and symptoms can consult a health care professional or physical activity specialist about the types and amounts of activity appropriate for them.
Click here for more recommendations.
Try this Activity Tracker for help with setting your weekly physical activity goals.
Need help figuring out how to create your regular physical activity routine and get started? Don’t worry. Give me a call. We’ll make an appointment to talk via Zoom or by phone. We’ll see what’s right for you.
Call 301-869-1787 or click here to set up an appointment as my free gift to you.
Together we’ll create your healthy sweet life by building a healthy relationship with food.
Sources:
https://www.youtube.com/watch?v=0i1lCNHaxhs&from=%2FMoveYourWay%2FActivity-Planner%2Freview%2F downloaded on 5/22/20.
https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html downloaded on 5/22/20.
https://health.gov/MoveYourWay/Activity-Planner/—excerpt, bullets, adult fact sheet downloaded on 5/22/20.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Registered Dietitian-Nutritionist