Many people want to live a healthy lifestyle but don’t realize there is more to it than just eating healthy. Being active plays a huge role in helping aid to underlying heart conditions, anxiety, depression, and suicidal thoughts. Engaging in physical activity increases a person’s heart rate while preserving physical and mental health.
The different types of exercise can be categorized by aerobic and anaerobic. Aerobic means “with oxygen” and aims to improve how the body uses oxygen. Cardio is actually a great example of what aerobic exercises are. Jump rope, running, walking, biking, kickboxing, and Zumba are all aerobic workouts. They provide benefits such as improving circulation, reducing the risk of diabetes, improving sleep, and much more.
Anaerobic means “without oxygen” and demand tons of energy. These workouts are on the high intensity side and range from uphill cycling, weight training, and even heavy yard work. With high intensity workouts, a person is likely to burn more fat, increase metabolism, and preserve their muscle mass. Also, by partaking in anaerobic exercises more frequently, the body is able to eliminate lactic acid more effectively meaning you will not become as tired throughout the day. Other things anaerobic exercises help with include fighting depression, maintaining weight, and boosting the metabolism.
The American Heart Association recommends 150 minutes per week of moderate intensity workouts (walking, jogging, Zumba) or 75 minutes of vigorous activity (running or jump rope) in adults. At least 2 days per week the AHA recommends doing high intensity workouts (weight training or uphill cycling). However, if you are just starting to workout then slowly increase your time each week. Start with a 15-minute, medium paced walk, three times a week. Then on the second week try adding in some bicep curls while still walking three times a week. On the third week, try walking for 20 minutes, doing biceps curls, and maybe some squats. As time goes along increase weight, time, and even speed. Maybe try some new things such as a slight jog or biking around the local park. One thing I really enjoy is walking trails. The scenery and smell really soothe my mind.
Children between the ages of 3 and 5 should be given plenty of opportunities to be physically active and move around throughout the day. This can be anything from a friendly game of duck-duck goose, playing on a playground, or just turning on music and dancing. Kids between 6 and 17 should be physically active for at least 60 minutes a day. For this age range, weight bearing activities should happen three days a week with a gradual increase in amount and intensity.
Going from no daily physical activity to daily physical activity can be tough. If you are finding it hard to get motivated, try using social media. Social media can help you find groups who meet at local parks or gyms and workout together. Joining groups can help boost your morale and you will be more likely to get up and get active when you are not by yourself. Who knows, you may even make a good friend or two.
**If you are located in Clermont, FL, check out Hohman Rehab’s group fitness classes.**