It’s recommended that the average adult gets 150 minutes of moderate aerobic exercise a week, or 75 minutes of vigorous aerobic exercise a week. Can you say that you hit these targets?
If the answer is no, you’re far from alone.
A huge proportion of adults simply don’t get enough exercise, which can come hand in hand with an array of health consequences. Exercise can help you to maintain a healthy weight, stave off issues such as obesity and heart problems and can improve your strength, stamina and flexibility. So, it’s important to make sure you’re getting enough of it. An easy way to achieve this is to come up with a fitness regime that you can stick to and properly preparing yourself for it. Here are some pieces of advice that should help you along the way.
Choose Exercise You Enjoy
All too many people make the mistake of trying to force themselves to engage with forms of exercise that they simply don’t enjoy. You’ll have a much easier time experimenting with different types of exercise and finding the one that suits you best. You’re much more likely to attend something you’re looking forward to than something you’re dreading. Some popular forms of exercise tend to include heading to the gym, swimming, cycling, dance, yoga, pilates, ice skating, rollerblading and more.
Make Sure You Have What You Need
For many forms of fitness and sports, having the right get up and equipment will help you to actually get the most from the sessions or classes. You will feel more comfortable and will have the tools you need to succeed. So, whether you need some Sportswear Tights, a yoga mat, hockey sticks, basketballs or anything else, make sure to shop around and find an option that suits your needs and budget.
Fuel Your Body Well
If you’re going to start exercising, you’re going to have to make sure that you’re giving your body the fuel it needs to thrive and recover. Food is energy at it's most basic level, and you’re going to need adequate energy to perform at your best. The guide below can give you some insight into how many calories you may need to be aiming for based on factors like your sex, age and activity levels. Please note, these are not specific or tailored and you should always check with your healthcare provider before making any changes to your diet.
Children aged 2 to 8 - 1000 to 1400 calories
Girls aged 9 to 13 - 1400 to 1600 calories
Boys aged 9 to 13 - 1600 to 2000 calories
Active women aged 14 to 30 - 2400 calories
Sedentary women aged 14 to 30 - 1800 to 2000 calories
Active men aged 14 to 30 - 2800 to 3200 calories
Sedentary men aged 14 to 30 - 2000 to 2600 calories
Active adults over 30 - 2000 to 3000 calories
Sedentary adults over 30 - 1600 to 2400 calories
Make sure your meals are balanced and packed with energy boosting complex carbs, muscle building protein, healthy anti-inflammatory fats, and plenty of fruit and vegetables.
Hopefully, these few steps will really help you to get the ball rolling in the right direction when it comes to your exercise and fitness routine. Keep at it and you’ll see the results before you know it!