Get your daily dose of exercise
Exercise is so important for our overall health. Regular exercise helps to achieve a healthy body composition and can be a preventative and a treatment for many diseases. For this reason, and for many others, exercise can be considered a medicine, and just like a lot of medicines, exercise needs to be administered in healthy doses on a regular basis.
Doing some sort of exercise daily and varying what you do throughout the week. Whether that is doing a hard session at the gym, a calming yoga session, a walk by the river, a hike through a forest or (insert your favourite form of exercise here). Whatever it is, exercising on a daily basis leads to better health, more happiness and a longer life.
As mentioned previously, exercise should be done in healthy doses. Doing an incredibly hard and extended workout everyday is a great way to burn yourself out quickly, just like doing too much too fast if you have never properly exercised before can lead to you shying away because it is “too hard”. Finding the right dose takes time, and it is a great idea to gradually build up your health and fitness over time. In the meantime, here are a few tips and tricks to incorporate daily exercise into your life.
- Start small. As little as ten minutes of exercise a day has been shown to have a remarkable effect on many aspects of health and fitness. Remember, you are trying to ingrain a habit, one that you can build on over time.
- Be consistent with the time. We get it, we are all busy and it can be hard to fit in regular exercise. The best thing to do is find the time/s of day that work for you and make a point of exercising at that time every day. It will go a long way in making exercise a habit and a priority to you.
- Vary what you do throughout the week. This helps to prevent boredom and stops your exercise routine from growing stale. Also, at least once a month, try to do something different to your normal rotation of exercises.
- Get outside. There have been several research papers published on the restorative benefits of getting outside into green spaces. A 15-to-30-minute walk through a forest or park can help to clear your head and calm down your nervous system. Also, just by getting outside, you are getting a good dose of vitamin D, something the western world has a severe deficiency in and is so important for many processes in our bodies.
- Vary the intensity. Do hard sessions that push your body to its limits and give you that amazing post workout high. Do easier sessions that allow you to recover and relax your body and mind. Listen to your body and see what it is capable of.
- Exercise with a friend. Exercise is a great way to meet new people and build on existing relationships. Plus, having someone exercise regularly with you makes what you are doing more enjoyable, and it keeps you accountable.
- Hire a professional. Having a health and exercise professional map out what you are doing in the week cuts down decision fatigue and allows you to focus on and enjoy what you are doing. Just like exercising with a friend, having a trainer will keep you accountable and they will tailor your routine to make it more enjoyable for you.
Exercising every day is not a chore or a life sentence. Yes, it should be challenging and no, you will not always be comfortable doing it, but the benefits you gain from it and the enjoyment it can bring to your life far outweigh any negatives. Remember, you do not have to start big, doing something is always better than nothing and varying what you do helps to keep things fun and engaging.
Cashman, K. D. (2019). Vitamin D Deficiency: Defining, Prevalence, Causes, and Strategies of Addressing. Calcified tissue international, 106(1), 14-29. https://doi.org/10.1007/s00223-019-00559-4
Fanya mazoezi kila siku - Mazoezi ni muhimu kwa afya yako. Mazoezi ya kawaida husaidia kupata muundo wa mwili wenye afya na yanaweza kuzuia na kutibu magonjwa mengi. Kwa sababu hii, na kwa sababu nyingine nyingi, mazoezi yanaweza kuchukuliwa kama dawa, na kama dawa nyingi, mazoezi yanahitaji kutolewa kwa kiasi cha afya kwa ukawaida. Fanya mazoezi kila siku na ubadilishe mazoezi yako kila wiki. Ikiwa ni kufanya kikao kigumu kwenye mazoezi, kikao cha kupumzika cha yoga, kutembea kando ya mto, kutembea kupitia msitu au (ingiza aina yako ya mazoezi unayopenda hapa). Kwa kweli, kufanya mazoezi kila siku kunaweza kukusaidia kuwa na afya nzuri, furaha zaidi, na maisha marefu. Kama ilivyotajwa hapo awali, mazoezi ya mwili yanapaswa kufanywa kwa kiasi. Kufanya mazoezi ya nguvu na ya muda mrefu kila siku ni njia nzuri ya kujiteketeza haraka, kama vile kufanya sana haraka sana ikiwa hujawahi kufanya mazoezi vizuri kabla inaweza kusababisha wewe kuogopa kwa sababu ni ngumu sana. Kupata kipimo sahihi inachukua muda, na ni wazo kubwa kwa hatua kwa hatua kujenga afya yako na fitness kwa muda. Kwa sasa, hapa ni baadhi ya vidokezo na mbinu za kufanya mazoezi ya kila siku. - Anza kwa mambo madogo. Hata kufanya mazoezi ya dakika 10 kwa siku kunaweza kuboresha afya yako. Kumbuka kwamba unajaribu kuanzisha tabia ambayo unaweza kuendeleza baada ya muda. - Kuwa thabiti na wakati. Tunajua kuwa kila mtu ana shughuli nyingi na inaweza kuwa ngumu kufanya mazoezi ya kawaida. Jambo bora kufanya ni kupata wakati wa siku kwamba kazi kwa ajili yenu na kufanya uhakika wa mazoezi katika wakati huo kila siku. Hii itasaidia sana kufanya mazoezi ya mwili kuwa tabia na kipaumbele chako. - Tofautiana na unachofanya katika juma. Hii husaidia kuzuia uchovu na kuzuia mazoezi yako ya kawaida yasikose kuwa ya kawaida. Pia, angalau mara moja kwa mwezi, jaribu kufanya jambo tofauti na mazoezi unayofanya kwa kawaida. - Nenda nje. Kuna makala kadhaa za utafiti zilizochapishwa kuhusu faida za kurudisha nje katika maeneo ya kijani kibichi. Kutembea kwa dakika 15 hadi 30 kupitia msitu au bustani kunaweza kukusaidia kuondoa wasiwasi wako na kutuliza mfumo wako wa neva. Kwa hivyo, kwa kuwa unajua kuwa kuna vitamini D, ambayo ni muhimu kwa mchakato mwingi wa mwili. - Tofautiana na nguvu. Fanya mazoezi magumu ambayo husukuma mwili wako hadi kikomo chake na kukupa hali ya kushangaza baada ya mazoezi. Fanya vipindi rahisi ambavyo vinakuruhusu kupona na kupumzika mwili na akili yako. Sikiliza mwili wako na uone uwezo wake. - Fanya mazoezi na rafiki. Mazoezi ni njia nzuri ya kukutana na watu wapya na kujenga mahusiano ya sasa. Pia, kuwa na mtu wa kufanya mazoezi pamoja nawe kwa ukawaida hufanya kazi yako iwe yenye kufurahisha zaidi, na inakufanya uwe na daraka. - Kuajiri mtaalamu. Kuwa na mtaalamu wa afya na mazoezi ramani kile unachofanya katika wiki hupunguza uchovu wa uamuzi na hukuruhusu kuzingatia na kufurahia kile unachofanya. Kama vile kufanya mazoezi na rafiki, kuwa na mkufunzi atakufanya uwajibike na watakufanyia mazoezi ya kawaida ili iwe yenye kufurahisha zaidi. Kufanya mazoezi kila siku si kazi ngumu au kifungo cha maisha. Ni kweli kwamba ni vigumu kufanya hivyo, lakini faida unazopata na furaha unayofurahia ni kubwa kuliko mambo mabaya. Kumbuka, sio lazima uanze kwa ukubwa, kufanya kitu ni bora kuliko kitu chochote, na kubadilisha kile unachofanya husaidia kuweka mambo ya kufurahisha na kuvutia. Cashman, K. D. (2019). Upungufu wa vitamini D: Ufafanuzi, Kuenea, Sababu, na Mikakati ya Kushughulikia. Calcified Tissue International (CTI) ni shirika la kimataifa linalohusika katika utafiti wa kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali za kemikali.