4 Take steps to fit in fitness Exercise is one of the most powerful things you can do for your health. Physical activity helps slow some chronic diseases, including arthritis and Type 2 diabetes. It lowers the risk of some types of cancer and can help to improve blood pressure. According to current physical activity guidelines, adults should get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous physical activity each week. That’s in addition to two weekly sessions of strength training. It adds up to just two to five hours per week. To achieve this goal, try to stay active daily. The steps below can give you a boost and help you keep up the good work. Find a good fit If you pick workouts you enjoy doing, you’ll be more likely to stick with them. It could be as simple as brisk walking and taking online strength training classes. Or maybe it’s going to group classes for a new experience. Try new ideas until you find something fun. You might even team up with an exercise buddy. Sources: American Council on Exercise; National Institute on Aging; National Institutes of Health Reward yourself The positive feeling you get from exercise is its own reward. You can also give yourself a nice reward when you meet your goals. Time with a friend, new clothes, and other ideas that are not tied to unhealthy foods are a great way to keep you motivated. Set fitness goals Be sure to be specific about goals. Make goals that you can achieve, and track your progress. Write down your goals for the day or week and cross them off your list as you complete them. Commercial gyms are not your only option Commercial gyms have become more popular recently. While gyms can be helpful, there are also many other resources for you to get active and stay active. There are free workouts that you can follow on YouTube. There are also blogs and apps that can give you ideas for workouts based on your fitness level. If you still prefer a gym, look for free drop-ins and free trials before signing up. This can help you see if it is the right fit for you.
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