Introducing Exercise Into Your Daily Routine

Starting to exercise again or for the first time can feel overwhelming, but adding regular physical activity to your routine is one of the best decisions for your health. While it may seem challenging initially, it's also an exciting journey. The hardest part is getting started, but your body and mind will thank you.

Regular physical activity offers numerous health benefits, including:

Better sleep quality
Reduced anxiety
Lower blood pressure
Decreased risk of chronic conditions like heart disease, type 2 diabetes and some cancers

The federal guidelines for adults ages 18-64 recommend 150 minutes of moderate-intense activity per week. This can be broken down to 30 minutes a day, five days a week. Examples of this are brisk walks (weather permitting), yogas, pilates, indoor swimming, dancing or shoveling snow. The guidelines also recommend two days of muscle-strengthening activities such as stretching with resistance bands, weightlifting or bodyweight exercises like pushups, squats and planks.

Getting Started
Start with manageable, realistic goals for yourself and gradually add to them as your fitness levels improve.

Choose activities you enjoy doing at a location you feel comfortable.
Aim for 30 minutes of activity each day, or break it up into 10-minute sessions throughout the day.
Schedule a time in your calendar to exercise and pick a time of day when you feel most energized. This will allow it to become another part of your regular schedule.
Do activities with other people for motivation and encouragement.
Explore free workout apps or search online for fun activities to get your body moving.

Walking is an excellent way to add more physical activity to your daily routine. If mornings or evenings are busy, consider taking a walk during your lunch break. It’s not only a simple way to stay active but also provides a refreshing mental boost in the middle of your day.

Remember to listen to your body. If you start to feel pain or discomfort, pause and rest. Pushing through pain can lead to injury, so be mindful of your body's limits.

If you are new to exercise or have a chronic condition, consult with your healthcare provider to determine the best activities and intensity for your needs. This will help ensure a safe and tailored approach to your fitness journey.