Do you get enough exercise each week?
The Canadian Society for Exercise Physiology (CSEP) recommends that adults (18+) get at least 150 minutes of moderate to vigorous intensity activity each week. Moderate intensity activities like brisk walking and bike riding get you breathing harder and sweating a bit. Vigorous activities include ones that leave you sweating and out of breath like running. It is also important to note exercise should be done in sessions that are longer than 10 minutes.
Regular physical activity can decrease many health risks including
Reducing your risk of coronary heart disease and stroke up to 35%
Reducing your risk of depression up to 30%
Maintaining regular exercise can be overwhelming and tough, especially after a hard day at work/school where we are primarily sedentary. Here are 3 easy ways to start and maintain exercise:
1. Make Exercise Enjoyable
Exercise shouldn't be a chore, it should be fun!
Walk/Bike with a friend or family
Play your favourite music/podcast and go for a walk/jog
It's easy to get distracted through music and conversation and it can help make exercise something to look forward to. Making a workout playlist with all of your favourite hype songs can really motivate you to stay active.
2. Use Exercise as a Break
Exercise can give your brain a boost and has proven benefits for memory, productivity and creativity. Instead of taking a study or work break on your phone, why not go for a quick 10-15 minute walk? Done eating on your lunch break and still have 10 minutes? Go for a 10 minute walk!
Stressed? Exercise releases endorphins which cause positive feelings in your body. They can also reduce pain sensation. There is nothing worse than going into work or a class with negative feelings. Use exercise as a free, easy way to stay focused, creative and perform at your best!
3. Keep Yourself Accountable
Now that you've found ways to start exercise, how to maintain it? Keeping yourself accountable is key. Social media can be a great way to keep yourself accountable. Personally, I have a private secondary instagram that is dedicated to my fitness journey. Seeing support from your friends can keep you motivated and your success can influence them to exercise daily. It's also a great platform to share walking/biking routes so exercise never gets boring!
Apps are another great route to keep yourself accountable. Apps like Strava can map your walking/biking routes and can provide stats like time, pace, distance and elevation. You can also set goals for yourself and participate in challenges on the app! You can also pair a smartwatch to easily track calories burned and heart rate. There are also many goal-oriented apps that are good for goal setting and can allow you to interact with other people trying to reach similar exercise goals.
Exercise is so important both physically and mentally and I challenge you to start today if you don't already reach the 150 minutes each week. If you already meet the recommended amount, let us know some other ways that help you stay motivated!
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