If you want to enjoy life to the fullest, you have to be strong and fit. That’s exactly the reason why I love being active. If you have strong bones, body and mind, you can easily join any fun activity without being left out. It only shows that active lifestyle undoubtedly improves your quality of life.
Here is the 5-step plan from That’s Fit that would make you stronger, fitter, faster and even reduce your weight.
1. Get active everyday.
Get moving by simply putting one foot in front of the other. Walking is an activity that is easily accomplished anytime, anywhere.
Here are other activities that should get you active:
Park at the far end of the grocery store parking lot.
Climb up and down your stairs during commercial breaks of your favourite program.
Start with an aerobic activity for at least more than 2 minutes.
This will help you look and feel young, as well as reduce your risk of heart disease and other degenerative conditions.
Frequency: 2-4 times per week.
Intensity: Start with an easy/moderate intensity that elevates your heart rate into the target zone of 60-80% of your maximum heart rate (Maximum heart rate = 220 – your age).
Time: Aerobic exercise should be continuous activity that lasts 20 –30 minutes.
Note: there is an intimate relationship between ‘time’ and ‘intensity’, the harder the exercise the less time you will be able to maintain the activity. Make sure that you are working at a level you can maintain for 20 minutes or more, and then gradually increase your intensity and time.
Type: Great aerobic activities include fast walking, jogging,cycling, roller blading, or any cardio machine at your local gym (stairclimber, elliptical trainer, rowing machine etc.)
3. Get some strength training.
Strength training helps develop muscles, strengthen bones and increase metabolism.
Strength training exercises you can begin with are squats for the lower body, push-ups for the upper body and crunches and planks for the core.
Inactivity causes your muscles and ligaments to shorten. Therefore, you have a limited range of motion.
Flexibility allows your body to easily do everyday tasks such as lifting, bending and reaching.
To achieve flexibility, perform gentle stretching exercises before and after workouts.