Benefits: Everyone knows that movement and exercise are important for a healthy lifestyle, but why? There are both short- and long-term benefits of exercise!
Short-Term Benefits:
Boosts mood and energy due to endorphin release
Can lower levels of stress, anxiety, and depression
Improves capacity to cope with stress
Increases self-confidence
Increases sleep quality
Reduces blood pressure
Improves immune functioning
Strengthens resilience in other parts of life
Long-Term Benefits:
Reduces risk of developing chronic diseases
Weight loss or maintenance
Stronger muscles and bones
Decreases overall mortality risk and prolongs life
Improves quality of life
Improves memory and learning
Reduces risk of falls
Improves blood sugar regulation
And the list goes on!
Recommendations: The type of exercise one chooses to engage in lead to different outcomes. Any exercise is a great start, but a combination of strength, cardio, and flexibility training will offer the most well-rounded outcome.
Cardiovascular Training
150 minutes per week of moderate to vigorous aerobic physical activities
Several hours of light physical activity per day, including standing
Strength Training
Engage in muscle strengthening exercises for each major muscle group at least twice per week. Repetitions, sets, and weight load are incorporating in this type of exercise, and vary depending on one’s end goal:
High repetitions + lower load = benefits similar to aerobic exercise
Low repetitions + higher load = muscle growth and strengthening
Flexibility Training
Stretching can improve one’s range of motion and decrease risk of injury.
Keys to stretching include:
Strive for symmetry – equal flexibility on both sides of the body
Hold each stretch for about 30 – 60 seconds
Aim to stretch each major muscle group about 6 times per week
Allot more time for muscles and joints that are used more frequently
Practical Tips: Although everyone has goals to stay active, life can get in the way. Here are some practical tips to help when you’re feeling too busy, tired, or unmotivated:
Too Busy?
Keep it short! Research shows just a few minutes a day can have a positive impact on your health. Try things like high intensity circuit training (like the “7 minute workout”)
Incorporate more standing in your day. Stand while you work, whether on a standing desk or simply just moving to a higher surface for a while. Stand while folding your laundry/doing other chores.
If you spend time watching TV or social media, can you allocate half this time towards exercising, or even exercise while you’re watching screens?
Incorporate exercise into your daily tasks. Common examples include: get off the bus stop one stop early, park in a parking spot that’s not as close to the entrance, walk around while on the phone or watching your kids sports, have a walking meeting, take the stairs rather than the elevators, stretch while watching TV etc.
Too Tired?
Engage in a more relaxed type of activity such as pilates or gentle yoga
Exercise can be a great way to boost your energy throughout the day and help you feel less tired after… the hardest part is starting!
Break up your exercise into multiple short activities such as going on multiple short walks throughout the day, rather than one long one.
Unmotivated?
Pair something you enjoy with exercising – listening to music, a podcast, a TV show
Grab a friend or join a club (or both!) Try out recreational or competitive sports team, group classes, or try activities with others in your household for motivation and mutual encouragement.
Try an app, website, or day planner to help remind you or send motivational messages.
Set SMART goals – Specific, Measurable, Attainable, Relevant, Timely – to keep yourself on track
Try to just exercise for 5 minutes, you may enjoy it and want to keep doing it for longer once you start – start slow, then work your way up.
Great Resources:
Canadian 24-Hour Movement Guidelines
CDC Physical Activity Resources
Workout Apps
YouTube
