Everyone needs to get a certain level of physical activity just to stay healthy. Each week, you should be engaging in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise, plus a minimum of two strength-training sessions. And if you want to lose weight, you may need to work out even more.
Everyone needs to get a certain level of physical activity just to stay healthy. Each week, you should be engaging in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise, plus a minimum of two strength-training sessions. And if you want to lose weight, you may need to work out even more.
These workout goals can be fairly intimidating if you are new to an exercise program and are unsure of how to fit them into a full and hectic schedule.
Note down these tips on how you can work out and burn fats even on hectic days:
Schedule 10-minute workout sessions
If blocking out time for a 30-minute aerobic exercise workout seems impossible at first, start by finding 10 minutes three times a day. For example, instead of sipping another cup of coffee in the break room at work, take 10 minutes to walk around the block or up and down a few flights of stairs.
Find a workout buddy
Having a friend to exercise with can help motivate you to schedule a regular workout and stick with it because you won’t want to let down your buddy. You can encourage each other and share tips on what works and what doesn’t to make your workouts more effective.
Join a fitness club
You may find even more motivation from working out in a group and feel challenged to extend yourself more if other members are slightly more fit than you are. If your job often has you working late, look for a club with extended hours.
Make your chores part of your fitness routine
You can burn calories by doing everyday chores. Washing the car, dusting around the house or running a vacuum cleaner can count as moderate exercise, particularly if you perform these activities vigorously.
Take extra steps
Make it a little harder on yourself to get where you are going. Take the stairs, not the elevator. Park farther away from a store’s entrance, and walk between stores.
Find an exercise activity that really engages you
It could be a team sport such as basketball or softball, a more solitary pursuit such as jogging or bicycling, or a group activity like step aerobics or Zumba.
Pick a workout time that feels right to you
Do you find it easier to exercise before you go to work and enjoy the satisfaction of knowing it’s done? Or would you rather exercise at lunchtime, as a nice break from the workday? Maybe you prefer to cap your day with a session at the gym before heading home for dinner. Once you identify your best time, you’ll be more likely to work out at that hour on a consistent basis.
Work your workout into family time
Spend time with your family pursuing activities that will improve everyone’s health. Play a family game like cricket or badminton. Take a weekend hike around a park or through a nature preserve. Walk or ride your bikes around the neighbourhood in the evening after supper. You will all enjoy quality time and increased physical fitness.
