My last post talked a lot about the effects exercise has on the body and there are A LOT! You can read that and think "I should start exercising" but may not know where to start.
Let me stress a few points about the long term effects of exercise. It makes NEW neurons in your hippocampus (part of the temporal lobe) which is exactly what anti-depressants do! This helps with memory, mood, sleep, reaction times, and acts as a "cushion" for the brain. This can be done by 3-4 times a week of 30+ minute aerobic exercises, that's it! Not only does this have neurological benefits it can increase self-worth, confidence, regulate mood swings, reduce anxiety, and other forms of mental disorders that are holding you back.
You may have thoughts like “I have no time”, “when am I supposed to exercise?”, “I have young children that need my care 24/7. I do not have a 30+ minute break.” “I have constant pain and it leads me to not exercise.” “I do not have access or money for a gym or gym equipment.” “I have no energy after work, I just want to relax.” Those are a few things that popped into my mind that I have heard people close to me say.
Below are a few aerobic exercises that you can do that are simple, short, and worth the time.
Walking:
Equipment needed: tennis shoes, water
Benefits: Reduce the risk of heart disease, obesity, diabetes, high blood pressure, and depression.
This can look different for everyone, speed walk, slow walk, walk with occasional sprints, you do what suits your body the best. Get out the door and walk around the neighborhood for 30 minutes of your day. If you do not have time for the whole 30 split it up to two 15-minute walks or three 10-minute walks, whatever fits your lifestyle.
Example exercise:
-Walking your normal pace for 5 minutes
-Increase speed for 5 minutes (getting your heart rate up, not too high, to where you can still carry on a conversation)
-Slow down to right above your normal pace for 5 minutes
-Back to normal walking pace for 5 minutes
-Stretch for 5 minutes.
This is an easy way to get the heart rate up but not over exhausting yourself. If you want more intensity do this twice or increase the speed walking step by a few minutes!
Aerobic Circuit Training:
Equipment needed: tennis shoes, water, sturdy chair/couch for dips
Benefits: Gets the heart rate up, builds strength, and tones certain muscle areas.
This can include squats, lunges, push-ups, dips, sit-ups, stretching, etc.
3-5x a week for 15-20 minutes.
Example exercise:
10 squats
10 lunges (5 each leg)
10 push-ups(modify if needed)
10 dips (ground or chair)
10 sit-ups
Repeat 3x - increase if you can do more.
Linked below is a video showing how to do each of these exercises.
Swimming:
Equipment needed: pool, swimsuit, water
Benefits: Keeps your heart rate up but decreases the stress on the body and joints.
Swimming is good for people who are prone to injury or have bone/joint issues like arthritis, osteoporosis, etc. It is recommended to swim for 10-30 minutes 2-5 times a week.
If you do not know how to swim walking laps is also beneficial.
Example exercise:
-Swim (stroke of your choice) one "down and back"
-Walk one "down and back"
Repeat 5-10 times!
At work:
Ideas:
-During lunch - stand up while eating then go for a walk until your lunch break is over
-Take active breaks. Example: every time you go to the bathroom take an extra lap around the office!
-Every hour of the day complete a few desk exercises https://www.lifehack.org/articles/lifehack/29-exercises-you-can-do-at-or-near-your-desk.html this is an amazing link that gives 29 exercises you can do near or at your desk!!
For families:
Ideas:
- Walk to your local park, while your kids play walk around the park as many times as you want (take breaks to play with the kiddos, of course).
- Walk to your local high school, take your kids there to run around and you can walk around the track (higher intensity sprint the football field or go up and down the bleachers)
-naptime - get a 15+ minute workout in (YouTube a workout for your needs) then enjoy some you time.
-every time you pick up your baby get 15-20 squats in
These are just a few ideas for parents, it is simple changes that you can make that increase daily exercise. Not only will it increase mood it will increase time with family and building relationships!
Other examples can be biking, hiking, elliptical, weight training, group fitness classes, etc. The options are limitless. There are many EASY things you can do to increase activity in your daily life. I highly suggest grabbing a friend, family member, co-worker, husband, or even a pet that could tag along and help add a little more fun to these exercises. YouTube will be your best friend getting started - trust me there are plenty of workouts and tips on there to help get you started on the right path. DO NOT feel limited with time, money, or space. All these can be done for free right at home or at work and most importantly with family! Healthy lifestyles start at home and right now looks like a great time to start!
