Exercise should be a rewarding and enjoyable part of your daily routine and shouldn't be a chore. Whether you're just starting out or looking to refresh your fitness regimen, incorporating regular activity into your life can have significant benefits for your overall health and well-being.
Gosia G. Wamil, MD, PhD, a consultant cardiologist at Mayo Clinic Healthcare in London, shares her top tips on how to stay fit and get healthy.
Did you know that just 150 minutes of moderate intensity exercise per week can help us to live longer? My name is Gosha Wamil. I'm a consultant cardiologist at the Mayo Clinic Healthcare in London. 150 minutes is just over 20 minutes of exercise every day. It can involve any type of physical activity, dancing, swimming, jogging, or brisk walking. There are numerous health benefits of physical activity and exercise on the heart, cardivascular system, and other organs. It reduces blood pressure by relaxing arteries and vessels. Exercise can also help us to maintain healthy body weight. It helps us to burn calories, to decrease the fat tissue, and to build stronger and bigger muscles. Exercise reduces chronic inflammatory processes. It reduces cholesterol, and most importantly, it reduces risk of developing heart diseases such as heart attacks and strokes. This summer, let's get inspired by athletes performing at their peak performance. Let's introduce more physical activity and exercise to our daily routine. Let's get inspired by performing athletes. Let's not watch TV all the time. No.
Find an activity you enjoy
One of the most important aspects of maintaining a fitness routine is choosing activities that you genuinely enjoy. Whether it's dancing, swimming, cycling or playing a sport, finding joy in your physical activity is crucial for long-term adherence. When you love what you're doing, exercise stops feeling like a burden and becomes something you look forward to. Experiment with different activities until you find the ones that make you happy. This could be anything from a high-energy Zumba class to a peaceful evening walk in the park.
Start small
Embarking on a fitness journey can be overwhelming if you try to do too much too soon. Start with short, manageable workouts to build your confidence and stamina. Even 10 minutes of brisk walking can make a significant difference. The key is to gradually increase the duration and intensity of your workouts as you become more comfortable. This approach helps prevent burnout and reduces the risk of injury. Remember, every bit of movement counts, and starting small is better than not starting at all.
Mix it up
Combining different types of activities ensures that you work various muscle groups and keep your routine interesting. Mix up cardio, strength training, flexibility exercises and balance workouts. For example, you might go for a run one day, do yoga the next, and then hit the weights at the gym the day after that. Mixing it up prevents boredom and helps you avoid plateaus in your progress.
Create a routine
Consistency is the cornerstone of any successful fitness regimen. Find a time that works best for you and stick to it. Whether it's early in the morning, during your lunch break or in the evening, choose a time that you can commit to regularly. Establishing a routine helps make exercise a natural part of your day. It can be helpful to schedule your workouts just like any other important appointment. Consistency doesn't mean doing the same workout every day, though. Mix up your workouts to keep things interesting and target different muscle groups.
Stay motivated
Staying motivated can be challenging, especially when life gets busy or when you don't see immediate results. Finding a workout buddy or joining a fitness community, whether in person or online, can provide the support and accountability you need. Social support can boost motivation and make exercising more fun. Setting realistic goals and tracking your progress is another effective way to stay motivated. Celebrate your milestones, no matter how small, and remind yourself of the benefits of staying active.
Overcoming barriers
Identifying potential barriers to exercise and planning how to overcome them is crucial for maintaining your routine. If you're short on time, break your workouts into shorter, more-frequent sessions. If you lack motivation, try setting specific, achievable goals and reward yourself for meeting them. If you're not sure what exercises to do, consider hiring a personal trainer or following a workout program. By anticipating challenges and having a plan in place, you'll be better equipped to stay on track.
Habit formation
Consistency is key in forming a habit. Try to exercise at the same time each day to make it a regular part of your routine. Habits are formed through repetition, so the more you can stick to your exercise schedule, the easier it will become. Over time, exercising will become second nature, and you'll find it harder to skip a workout than to do it. Remember, it takes time to build a habit, so be patient and persistent.
Reward yourself
Rewarding yourself for meeting your exercise goals can be a powerful motivator. Your rewards don't have to be extravagant. They can be simple things such as listening to your favourite podcast or meeting a friend. The key is to choose rewards that are meaningful to you and that you look forward to. This can help reinforce the positive behaviour and make you more likely to stick with your fitness routine.
Listen to your body
Paying attention to how your body responds to exercise is crucial for preventing injuries and staying healthy. If you experience any unusual symptoms such as chest pain, excessive shortness of breath or dizziness, consult a healthcare professional immediately. It's important to challenge yourself, but not to the point of risking your health. Rest and recovery are just as important as the workouts. Listen to your body and give it the time it needs to heal and rejuvenate.
The power of exercise
Exercise is a powerful tool for enhancing heart health. By making it a part of your daily routine, you can significantly reduce the risk of heart disease and live a longer, healthier life. Regular physical activity helps lower blood pressure, improves cholesterol levels and boosts overall cardiovascular function. It also aids in weight management, reduces stress and improves mental health. The benefits of exercise extend far beyond physical health, impacting every aspect of your life.
By following these simple tips, you can make exercise a regular and enjoyable part of your life. Let's get moving!
Expert cardiac care in London
For those seeking expert cardiac care, Mayo Clinic Healthcare in London provides you with right answers the first time in state-of-the-art facilities with highly experienced cardiologists. Contact us today to prioritise your heart health with world-class care tailored to your needs.