The number one concern posed by many patients is the lack of
time to dedicate to daily exercise.
Finding health benefits from exercise does not require long, drawn out
sessions in a fitness center. View your day in terms of activity and determine ways to
simply use your regular daily tasks to increase exercise/activity level. The important thing to remember is that any
activity is better than no activity.
Significant health benefits can be obtained with just a few minutes of
light exercise performed daily.
Many lifestyles do not lend much time to perform a
regimented, high-intensity exercise program.
Instead, utilize periods of your day where you may be idle to quickly
perform simple activities to help increase your fitness level. For example, if you find yourself sitting and
watching TV in the evenings, use commercials as the perfect opportunity for
exercise. Begin by simply performing
repeated sit to stands simulating a squat, marching in place, jumping jacks,
push-ups, crunches, stair climbing or just walking around your home as a means
for increasing your activity level.
Performing these tasks for the duration of the commercial can provide
enough intensity to increase heart rate and respiration and activate many muscle
groups throughout your body.
Light resistance training can also be performed easily at
home even if you do not own weight training equipment. Resistance bands do not require storage space
and will provide enough resistance to increase strength/endurance and improve
muscular efficiency. Household objects,
such as soup cans, can also substitute for hand weights. Resistance training can be performed for both
the upper and lower extremities. Include
shoulder raises/presses, bicep curls, and tricep kickbacks. Strengthening of the legs can be achieved
through squatting, step-ups, and leg/calf raises. These exercises can be performed quickly,
easily and without the need for expensive or bulky equipment.
Try to incorporate more walking during your day. Take short breaks from sitting tasks to walk
around your home or office. You can also
park farther from your destinations so that you can be more active to and from
your car. Choose to walk/cycle instead
of driving to nearby destinations or simply take a walk around the block.
In general, exercise in the form of either aerobic or
resistance training can provide substantial health benefits including:
Cardiovascular/respiratory fitness
Muscular endurance/strength
Regulation of body processes including metabolism and
hormone balance
Improved sleep cycles
Increased energy
Improved affect
Despite limited extra time during the day to perform
regimented exercise; many opportunities are available to begin living healthier
lives. Don’t let time be an obstacle in
the way of your health. MAKE the time
and let the results speak for themselves.
If there are questions and concerns call us at 0925-567-5329 • 0908-865-5662 • 0917-566-1932 • 458-0717 and schedule a consultation today.
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