We all know the drill. You get up in the morning and sometimes, the last thing you want to do is launch into an hour of exercise. When you get home from work, the enthusiasm can be lacking at times too. Finding the time to work out can seem like a chore, but the fact is, it doesn’t have to be!
A good place to start is knowing how much exercise you should be getting. This can help you find those windows of opportunity in which to go to a gym, meaning it becomes a part of your daily routine rather than something you’re never going to get around to.
Break it to me gently – how much exercise do I need?
The Department of Health recommends that Australian adults between the ages of 18 and 64 should be active on most – if not every – day of the week. Sounds doable, right?
The least you should be aiming for is 150 minutes of moderate physical activity per week, or 75 minutes of rigorous exercise. A few visits to One55 should do the job – sign up for a class or take to the pool and those minutes will soon start to add up!
Add on some muscle strengthening exercises at least two days a week and you’re onto a winning routine. This doesn’t necessarily mean pumping iron in the gym, a yoga classes can also be an effective way of improving your core muscles.
But I’m too busy!
One excuse that most people use is that their lives are too hectic to exercise. If you’re struggling to find a spare half an hour here or there, think carefully about how you can include it in your day-to-day routine.
The World Health Organisation advises that you should be doing at least 10 minutes of aerobic activity per day – 10 minutes! That’s less than your favourite TV show, or the time it takes you to make a few cups of coffee. If you’re intent on getting your health on track, then surely you can set 10 minutes aside now and again?
Take a step back and weigh up where your time is spent during the day. If you’re taking the dog out for a walk, why not pick up the pace a little and turn it into a jog? Or, run to your local store the next time you need to pick up a carton of milk?
Can you fit exercise into your daily routine?
As soon as you find space in your schedule for working out, you’ll soon find it becomes routine. Another good idea is to make a commitment to regularly attend a fitness class – take someone else along with you for extra motivation! Trust us, it works!
Can I afford not to exercise?
You probably don’t need to lecture you on the health benefits of getting enough exercise. These sciency types haven’t yet come up with the recommended levels for no reason, as there’s no shortage of reasons why you should get active.
Only in the past few days have researchers from New York University’s School of Medicine revealed that getting sufficient exercise could almost half your risk of suffering a stroke. There’s more good news, too, as a good night’s sleep is just as important!
The team recommend getting 30 to 60 minutes’ exercise between three and six times per week, and getting seven or eight hours sleep per night.
So exercising doesn’t have to be a chore. Find yourself a spare few minutes each day and it could soon add up – we know, eventually you will end up loving it as much as we do (seriously!)