Changing your physical activity and exercises will help keep your program fresh and interesting and will keep you moving toward optimum health at any age! Here are some tips to make exercise work for you.
Make a Plan
The first step in getting active is coming up with a plan. Plans are roadmaps that guide us on our physical activity journey. Planning our physical activity increases the likelihood that we will complete the activity and stick with it for the long term. When planning your exercise routine, be sure to follow the FITT principle.
Frequency - Frequency is how often you plan on performing physical activity. Plan out your week so you can be sure to fit in the desired number of exercise sessions.
Intensity - Decide how hard your physical activity is going to be. Mixing it up is valuable in order to enhance the training effect. Some days should be moderate while other days, it is good to push it a little harder. Be prepared to use a tool to measure this, such as tracking your heart rate range with a monitor or doing it yourself with the perceived exertion scale
Type - Type refers to the specific physical activity you want to do. You may have several "types" of activity that make up your week. For your aerobic work you may choose to run or walk to the store instead of driving. For your resistance exercise, you may choose to use resistance bands, free weights or your own body weight. For flexibility, you may take a Yoga class or do stretches at home. Mix it up! At least every six weeks, experiment with a new type of exercise, challenge yourself to learn a new technique or skill!
Time - Time is how long your physical activity is going to be. Making it to 150 minutes per week is a great goal to achieve! Breaking this into small time segments will allow you to fit it into your schedule. Once you have the time blocked out for your week divide the time into strength, cardio, or endurance activities. Remember to include stretching!