Regular physical activity can control weight, prevent or manage health issues (cholesterol, stroke, blood pressure, disease, etc.), improve mood, and boost energy. Adopting exercise is part of your healthy lifestyle that will help you feel healthier and happier–and maybe a few pounds lighter!
Here are some tips on how to implement fitness during the summer.
Move Every Day
Cardio is king.
- Walking, hiking and biking are great ways to get your cardio in and get outside. Being in nature helps reduce stress and gives you that needed sunshine. They are also the easiest way to combine exercise and socialization during this pandemic. As we practice physical distancing, I want to emphasize how important it is to still maintain connections with loved ones socially. Stay accountable by tracking your movement with a smartwatch or smartphone and aim to hit 10,000 steps per day.
- If you are busy throughout the day and can’t seem to find the time for a long walk or hike, HIIT might be for you. HIIT stands for High-Intensity Interval Training and it can be done in just 20 minutes or less. HIIT is a mixture of short high-intensity exercise and short intervals of low-intensity exercise. For example, you could go full out on a cardio machine for one minute and then dial it back for two minutes and repeat. The app Tabata has different formulas for HIIT workouts.
Resistance training is ideal at least 2-3 times a week to improve strength and endurance. It also keeps our bones and muscles strong because they deteriorate as we age.
At-home workouts can be found on YouTube or on apps. Some fitness providers that provide free trials are Peleton, CorePower, Aaptiv, P.volve, and Jillian Michaels.
Sometimes the most difficult part is getting the motivation to go work out. Here are some tips to motivate yourself and hold yourself accountable:
- Put your workout clothes and gym shoes out the night before.
- Workout over FaceTime or Zoom with a friend or create a post-quarantine group challenge.
- Have a step challenge with friends or colleagues.
- If you are sitting at a computer all day, set an alarm every hour to remind yourself to get up and move.