If you want to improve your health and improve your life then, exercise is a priority. If you hate the term exercise, training or work out then you don´t need to worry. You can think about it as physical activity or movement.
There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve; exercise is one of those principles.
Most of us spend so much time sitting whether it´s in front of a computer when we´re at school or at home or at our job working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers, a pull up bar is also a great tool to have and that´s all you need so there are no excuses.
You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love or at least something you enjoy, I´m sure that there´s some physical activity you enjoy doing it can be running, walking, jump rope, lifting weights, calisthenics (bodyweight exercises), practice a sport, yoga, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.
Exercise helps you build the type of physique you want whether you want to look big like a bodybuilder or superhero or if you want a more athletic look or you just want to lose weight, get lean and stay in shape. It also helps you maintain a healthy weight focusing on body composition which is our primarily goal and you also want your physique to be useful. Exercise also has amazing benefits for your heart and brain health so it´s key if we want to maintain optimal health.
We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on your body and health and there are some benefits for each of them that makes them important. Some of the benefits you get from resistance training you won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.
One of the benefits you get from both of them is lower stress and improve mood. Chronic stress has negative effects on your body and health, it takes your hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.
Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on your body and health so you need to make sure you get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.
Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve your life, some simple steps you can take to start increasing your daily physical activity are:
1.- Take a 10 to 15 minute walks in the morning right after you wake up.
2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can be 3 minutes or 5 minutes it depends of the amount of time you have.
Fitness and exercise are not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help you feel great and live your best life possible so even when you need to develop healthy habits you can´t get obsessed with it. You can´t let your life revolve around exercise or fitness you just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that you have the energy and concentration to work on your goals and achieve the success you want.
Exercise is a great way to improve your mood, sleep, focus and energy so you can start today by taking a 10-minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner and starting tomorrow take a 10 minute walk after you wake up, do this for a couple of weeks and let us know how you feel by leaving a comment down below and on Twitter.
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