The top reason people site for not exercising is lack of time. We are busy with the demands of home, work, and family so it’s easy to let exercise slip to the bottom of our to-do list. Our modern day conveniences (cars, remote controls, elevators, etc.) and sedentary jobs compound our challenges to be active.
The truth is, no one ‘finds’ time for exercise ~ we need to make time. We prioritize exercise just like we prioritize everything else we do – by identifying why it’s important to our health and for our life quality.
Examples of a why around exercise might include:
- We want to remain active and independent as we age
- We want to avoid a diabetes diagnosis
- We want to feel good about the way our clothes fit and feel positive about our appearance
- We want to minimize our risk for chronic diseases (which are lifestyle related 70 to 85% of the time)
- We want to avoid relying on medication for depression or anxiety
When we commit to being active, the next step is setting realistic goals and beginning small. A good bar to aim for is 150 minutes of moderate intensity activity each week. This is the minimum for not being considered living a sedentary lifestyle and breaks down to 30 minutes of moderate activity five days per week.
While all movement is positive, simply tracking steps isn’t enough to promote cardiovascular health. A moderate pace is needed and this means our heart rate is elevated and we are breathing harder than usual. (About a 4 on a 1-10 scale of exertion is ideal.) One needn’t train like an Olympic athlete, but simply walking at a normal pace generally isn’t enough either.
Next, we can schedule our exercise every week just like we do any other priority. Choosing activities that we enjoy such as swimming, tennis, walking, cycling, or an aerobic class helps ensure we’ll stick with it and make it a part of our lifestyle It’s helpful too when we record our weekly exercise and set realistic goals to build-up to 150 weekly minutes. To achieve an ideal weight-loss promoting level of exercise, we need to aim for 200 or more weekly minutes (which works about to about 35 minutes 6 times per week).
For help finding your why around this critical health habit, get it touch for a free, no-obligation phone consultation.
To your good health!
PS If you’re struggling to improve your health and maintain a healthy weight, consider partnering with a certified weight loss/health coach for accountability and one-on-one support. Get in touch to arrange your 15-minute no-obligation discovery conversation to find out if coaching is the missing piece in your weight loss and wellness puzzle.