Are you motivated enough to stick to a fitness plan? Just 30-minutes a day of low impact physical activity can improve fitness. According to the physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Edward Laskowski, M.D. in Rochester, Minnesota, "Consistency is more important than intensity." The main objective is to incorporate exercise in one’s daily lifestyle.
Did you know: Three 10-minute intervals of physical activity can be as beneficial as a 30-minute work-out?
Here are five strategies to incorporate in your exercise regimen:
1) Warm-up for five minutes. Injuries and pain occur when the body is not properly stretched and warmed up for activity. Head rolls, leg/arm stretches and slow bending are good ways to warm up the body.
2) Engage in aerobic activity for 20-30 minutes. The key role to maintaining aerobic activity is doing what one enjoys. Most exercise regimens fail when people take up an activity that they find laborious. For example, a brisk walk is just as beneficial as running. Use time spent in front of the television to do sit-ups, push-ups, to walk the treadmill or whatever activity holds retain your interest.
Fitness tip: Remember that short spurts of exercise throughout the day add up.
3) Variety is also the spice of any work-out regimen. Instead of using the golf cart, walk the course. Opt for the stairs over the elevator. Even washing a car or mowing the lawn represent physical activities for burning calories.
4) Gradually build up your endurance. Starting a physical regimen should be done at a slow pace. When people go from inactivity to an hour work-out a day, they are more prone to renege on their fitness plan. Add incremental minutes to your regimen as your endurance builds.
5) Chart your progress. The best way to remain motivated is by keeping a personal activity report. Use a calendar to track your progress.
