The more sedentary you become the harder it is to get yourself moving. Try these exercises to get you back in the fitness groove.
Many people find it difficult to get and stay motivated with their exercise and healthy active lifestyle plans. The reasons for this lack of motivation are vast, but two very common ones are: today’s modern sedentary lifestyle and the natural aging process.The more sedentary you become the harder it feels to get yourself moving. Sitting around all day decreases your energy levels and can have a negative impact on your body weight, which in turn makes movement less comfortable. This combination of lack of energy and not feeling good only compounds the desire to remain sedentary. Breaking this vicious cycle is essential if you want to get and stay motivated toward reaching your personal wellness goals.
The natural effects of aging can also make it difficult to maintain your exercise motivation, and although we can’t prevent the aging process, there are some great ways that we can counteract Mother Nature’s aging effects, and keep you motivated and exercising on a consistent basis.
Here are three tips to help you fight towards staying active and motivated.
Meet your minimum exercise minutes each day: Getting your body moving on a regular basis is not only great for helping you to reach your body composition goals, but it also gives you a natural energy boost, promotes increased circulation, and improves your overall sense of wellbeing. When you keep your joints moving with regular activity, you are less likely to experience loss of mobility and joint soreness that are commonly caused by inactivity. It is recommended that in order to experience the health benefits associated with daily activity, you need to exercise for a minimum of 30 minutes a day, five days a week. The first step is often the most difficult, but once you get active, the feel-good benefits make it easier to continue. Even if you can’t commit to 30 full minutes to start with, know that a little bit of exercise is always better than doing none at all.
Mix up your impact: It’s important to strive to maintain healthy bone density as we age, and regain it after spending prolonged periods of being sedentary. Performing exercises that are high impact in nature, such as walking, running or jumping can help you maintain healthy bones. Alternating between low impact activities, such as swimming and cycling, and high impact activities, such as running and jumping, is a perfect way to ensure you are maximizing the bone health benefits of your exercise routine, at the same time as ensuring that you are not putting too much stress on your joints. Mixing up your routine will help you avoid excessive post-exercise joint soreness and prevent you from getting bored.
Focus on your muscles: A common age related issue that can be helped with exercise is the natural loss of muscle mass known as sarcopenia. Muscle loss or body composition imbalance is not always due to the aging process, spending a long time being inactive or being underweight can also reduce your lean muscle mass.
Lifting weights or performing body weight exercises in combination with consuming a protein-rich diet will ensure that you build lean muscle mass and retain your strength. Maintaining your muscle mass is great for your metabolism and for helping you look and feel your best. Try to perform muscle-building exercises at least three days a week.
Whether you are working towards achieving a specific goal, or simply want to feel young and energized, a daily focus on being active will help you get and stay motivated.
Fitness Motivation: Three Tips to Help You Stay Active is written by Samantha Clayton, AFAA, ISSA – Vice President, Worldwide Sports Performance and Fitness for discovergoodnutrition.com