The benefits of physical activity are undeniable. Regular exercise helps to reduce the risk of many health problems, including heart disease, obesity, and diabetes. It also helps to improve mental wellbeing, with studies showing that regular physical activity can help boost mood, improve sleep quality, and reduce feelings of stress and anxiety.
Even if you’re not a fan of the gym and not into consuming proteins like beef protein or whey protein, there are plenty of ways to get moving and reap the rewards of increased physical activity. From walking the dog to joining a sports team, taking the time to get active is one of the best investments you can make in your health and wellbeing. So, let’s take a look at how regular physical activity can improve your quality of life.
Benefits of regular physical activity
Regular physical activity can help to improve a wide range of health outcomes, including:
- Better cardiovascular health – Regular exercise can help to reduce blood pressure and cholesterol, improve blood sugar control, and reduce the risk of heart disease.
- Reduced risk of developing diabetes – Regular physical activity decreases blood sugar levels, which can help to reduce the risk of diabetes.
- Stronger bones – Regular exercise has been shown to increase bone mineral density and improve bone strength.
- Improved cognitive function – People who regularly exercise are more likely to score higher on cognitive function tests, which can help to prevent and reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
- Reduced anxiety and stress – Regular exercise can help to reduce anxiety and stress, which can in turn improve psychological wellbeing and quality of life. And it is also vital for people who are going through IVF procedure.
How to get started with physical activity
If you’re new to physical activity, it can be helpful to start by choosing something that you enjoy, whether that’s walking with your dog, joining a local sports team, or learning to dance. This will help to make regular exercise feel more rewarding, which can help to boost motivation.
You can also choose to get more creative with your exercise routine, by mixing up your routine and trying out new activities that you enjoy. You could try taking up a new sport, or trying out a daily exercise challenge with a friend or family member. You could also try taking up a new physical activity, such as cycling, yoga, or swimming.
Types of physical activities
There are many different types of physical activities that you can try, including:
- Aerobics – This type of physical activity is great for building cardiovascular fitness, but it can also help to reduce stress and boost mood.
- Aquatics – Swimming and water-polo are great activities for building muscle, strength, and flexibility, which can help to improve your overall health and wellbeing.
- Athletics – This can include a range of different sports, including badminton, basketball, soccer, and cricket, which are great for developing both strength and flexibility.
- Badmorton – This is a form of team sports that involves throwing a ball between two teams of three players. Badmorton is great for developing core strength, balance, and co-ordination, as well as increasing agility.
- Ball sports – Golf, tennis, basketball, and cricket are all great sports to get involved with.
- Chess – This ancient game is great for improving concentration and intellect, while also helping to develop brain health and flexibility.
- Cycling – Cycling is a low-impact form of exercise that helps to improve cardiovascular health, while also strengthening muscles and building flexibility.
- Dance – This is a great form of exercise that can benefit both physical and mental wellbeing.
- Endurance activities – This includes running, skating, swimming, and rowing, which are great for building endurance.
- Focus activities – These include rock climbing, skiing, kayaking, and martial arts, which are great for developing focus and concentration.
- Functional activities – These include yoga, tai chi, and Pilates, which are great for developing flexibility and building strength.
- Games – This can include board games, card games, and outdoor activities, such as camping and hiking, which are great for developing social skills.
- Gymnastics – This is a great type of exercise for developing strength, agility, and flexibility.
- Hiking – This is a great form of low-impact physical activity, while also helping to build mental wellbeing.
- Horse riding – This is a great form of low-impact physical activity, while also helping to develop mental wellbeing.
- Humour – This is a great type of activity for developing mental wellbeing.
- Interval training – This is a great type of activity that focuses on short bursts of intense activity, followed by periods of rest.
- Jogging – This is a great form of low-impact physical activity that can help to build cardiovascular health.
- Kendal walking – This is a great form of low-impact physical activity that can help to build mental wellbeing.
- Long distance walking – This is a great form of low-impact physical activity that can help to build mental wellbeing.
- Martial arts – This is a great form of low-impact physical activity that can help to build strength and flexibility, while also helping to develop self-confidence.
- Mountain biking – This is a great form of low-impact physical activity that can help to build strength and flexibility, while also helping to build mental wellbeing.
- Nature walks – This is a great form of low-impact physical activity that can help to build mental wellbeing.
- Outdoor activities – This includes camping, hiking, and fishing, which are great for developing creativity and self-confidence.
- Rowing – This is a great form of low-impact physical activity that can help to build strength and flexibility, while also helping to build mental wellbeing.
- Running – This is a great form of low-impact physical activity that can help to build cardiovascular health and strength, while also helping to build mental wellbeing.
- Sailing – This is a great form of low-impact physical activity that can help to build strength, flexibility, and mental wellbeing.
- Swimming – This is a great form of low-impact physical activity that can help to build strength and flexibility, while also helping to build mental wellbeing.
Tips for staying motivated
- Don’t beat yourself up if you’re not exercising as often as you would like. Everyone has different barriers to physical activity and it’s important to be accepting of these.
- Make exercise fun. Whether you choose to do something that you enjoy or try to make exercise more fun, it will be easier to stay motivated.
- Make sure that you have all of the supplies that you will need for your exercise routine. This could include things like a water bottle, keys, and a listen to your favourite music, your gym bag, and so on.
- Make sure that you have enough time in your schedule to exercise. This may mean that you have to cut back on other commitments.
- Experiment with different types of exercise. This will help to prevent boredom from setting in, while also helping to prevent injury by trying different things out.
Potential barriers to physical activity
There are many potential barriers to physical activity, including:
- Physical limitations – This may include age, injuries, and chronic conditions, such as cardiovascular disease or chronic pain.
- Stress – This is a common barrier to physical activity, which can include both psychological stress, such as worrying about work or relationship issues, and physical stress, such as injury or pain.
- Lack of time – This may include a busy schedule, financial constraints, and accessibility to suitable places to exercise.
- Lack of motivation – This can include boredom and frustration from attempting to learn new physical activities, as well as lack of motivation from attempting to learn new exercises for weight loss or cardiovascular health.
How to set realistic goals
There are many different ways to set goals, including goal setting based on:
- Time – This can include setting one-hour goals, two-hour goals, and so on.
- Distance – This can include setting goals for walking, running, and swimming, as well as hiking, biking, and rowing.
- Effort – This can include setting goals for increasing the amount of exercise that you do.
- You can also create goals based on different types of health outcomes, such as developing a better diet, making more time for physical activity, or reducing the amount of time that you spend sitting down.
How to measure progress
It can sometimes be difficult to see the benefits of regular exercise, particularly when you’re starting out. There are a few ways in which you can measure your progress when you begin to exercise. Firstly, you can weigh yourself regularly. Exercising regularly can often result in weight loss, so you want to ensure you don’t lose too much muscle.
This can be particularly important for older people who may have less muscle to begin with. You can also measure your waist circumference (the circumference around your waist, about halfway between your ribs and hips). In addition to helping to determine whether you’re getting the right amount of exercise, measuring your waist can also help to identify early warning signs of health problems such as heart disease and diabetes.
Ways to Get Moving
Not all exercise is created equal, which is why it can be useful to take a look at some of the ways in which you can get moving. From walking to cycling to swimming, there are plenty of exciting and varied forms of exercise you can try. Walking – It’s no wonder that walking is one of the most popular forms of exercise. Walking is cheap, easy to do, and can be done by virtually anyone.
Walking is also relatively low intensity, meaning that you don’t have to spend hours at the gym! Walking can be done outdoors in the fresh air, or indoors on a treadmill, exercise bike, or elliptical. Walking is a great way to get fit and stay healthy. It’s a great way to explore new cities and meet new friends, too.
How to Incorporate Exercise into Your Routine
If you’re serious about boosting your health and wellbeing, then it’s worth considering incorporating regular exercise into your daily routine. You don’t necessarily need to make a special effort to get moving, but it’s helpful to try and avoid sitting down for long periods. You can fit exercise into your routine in a number of different ways.
Some people find it helpful to make exercise a part of their daily commute. Others find it helpful to incorporate exercise into their workday. There are plenty of opportunities to get moving if you try to avoid sitting down! One of the best ways to incorporate exercise into your routine is to add an extra walk to your daily commute.
If you have to drive to work, walking is a great way to add some extra exercise into your day. In addition, it can also be beneficial if you have to take public transportation to work. You can keep fit while sitting back and relaxing by walking on the lazy susu (electric bus) or taking the bus during off-peak hours.
Making Exercise Fun
One of the most important things to remember when trying to incorporate regular exercise is to make it fun. Many people struggle to find the motivation to exercise because they find it boring or tedious.
Try to make exercise fun. You can use this technique to help you to incorporate exercise into your routine, as well as helping to boost your motivation to continue your exercise programme. For example, when you walk to work, try to visualize what you want to take note of.
Is it the view you see from across the city, or the friends you meet along the way? You can use your visualization to help you to make the exercise more interesting, helping you to stay motivated to continue walking!
Regular exercise can have a significant impact on your health and wellbeing. It can help to reduce your risk of many health problems, including heart disease, diabetes, and obesity. It can also help to improve your mood and sleep quality, making it a valuable addition to your lifestyle.
Investing in an exercise programme is an important step in ensuring your future health, but it’s important to remember that you don’t have to do it all on your own! You can reap the benefits of regular exercise by taking the time to get moving.
There are a number of ways in which you can get moving, from walking to joining a sports team, so it’s important to try and find the one that works best for you. It’s also important to remember that you don’t have to get fit overnight, so don’t feel pressured if you have a slow start. With regular effort and willpower, it’s possible to become more active and get fit.