3 Ways To Stay Fit

If you have a hectic schedule, it can be difficult to find the time or energy to get the necessary exercise. Fortunately, staying fit doesn’t have to mean spending hours at the gym. As long as you find ways to stay physically active throughout the day (even if it’s just a 10-minute walk on your lunch break), you’ll feel better and stay fitter. Eating right and taking care of your overall health will benefit you even more. It might seem like a lot, but don’t worry. You can definitely do it!

Physical activity

3 formas de mantenerse en forma

Start slowly if you’re not used to exercising. If you’re not already in great shape, it can seem overwhelming to do a lot of exercise. Don’t worry though. You don’t need to sign up for a marathon if you’re not ready. Take it easy and start slowly, then gradually work your way up to longer or more intense workouts.

For example, you could start by taking a 10-minute walk at an easy pace once a day, then gradually work your way up to jogging for 30 minutes a day.

As your fitness level increases, you can begin to challenge yourself more. For example, if lifting a 20 pound dumbbell starts to seem easy to you, try adding 5 pounds to it.

3 formas de mantenerse en forma

Aim to do 150 minutes of moderate cardio a week. If you want to stay healthy and fit, spend at least 150 minutes a week doing something that gets your heart pumping. It can be jogging, bicycling, swimming or dancing. This means exercising at least 30 minutes a day, 5 times a week. If this seems overwhelming, remember that it’s perfectly fine to work at your own pace until you reach this level of exercise.

If you’re short on time or prefer a more challenging exercise routine, opt for at least 75 minutes of high-intensity exercise a day instead.

At a moderate level of intensity, you should be able to talk easily, but not sing. At a high intensity, you’ll be breathing hard enough that it’s hard for you to say more than a few words.

3 formas de mantenerse en forma

Do strength training at least 2 times a week. Strength training is any exercise that focuses on toning or building muscles. Try to work your muscles at least twice a week, switching between muscle groups with each workout. Do a single set of 12 to 15 reps of each exercise (that is, repeat the same exercise 12 to 15 times in a row, then rest briefly before moving on to something else). If that sounds like a lot to you, don’t worry. Start slow and work your way up to more reps over time.

If you lift weights or use an exercise machine, you should use enough weight that your muscles start to feel tired after just one set. However, avoid using so much to the point of pain or difficulty doing even one or two reps.

Aside from lifting weights, you can build strength using resistance bands or your own body weight. Some good bodyweight exercises are push- ups, plank poses, burpees , lunges, and squats.

You should always give your muscles a chance to rest between each strength training workout. For example, you could work out your legs and core muscles one day, and focus on your chest and arms the next time you work out.

3 formas de mantenerse en forma

Switch between different exercises to maximize the benefits. If you do the same exercise routine all the time, it can get boring, plus you’re at higher risk of developing overuse injuries and muscle imbalances. If you want to get the most out of your exercise routine, alternate between different types of exercises every day or even within a single routine.

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For example, you could jog one day, then bike or row the next. Try to target different muscle groups in each routine.

As another option, start the routine by jumping rope for 10 minutes, then hop on a stationary bike for 10 minutes, and finish with a 10-minute walk on a treadmill.

3 formas de mantenerse en forma

Be careful not to overdo the exercise. Do you want to exercise more than 150 minutes per week? Do it! Just make sure you don’t overdo it, as too much exercise can exhaust you and make you prone to injury. Rest if you frequently find that you feel exhausted, unusually sore, irritable, depressed, or weak after exercise.

Exercising too much can put you at risk of injury. You should always stop doing this if you feel pain, as continuing despite the pain could make things worse.

3 formas de mantenerse en forma

Ask your doctor if you’re not sure how to exercise safely. If you’ve had an injury or have a chronic health problem, staying in shape can be challenging. Fortunately, though, there are things you can do to stay active and improve your strength and endurance. Talk to your doctor about designing a safe, effective, and realistic exercise plan for you.

For example, if you have joint problems, your doctor might recommend a low-impact form of cardiovascular exercise, such as water aerobics.

Your doctor may refer you to a physical therapist or personal trainer who has experience working with injuries or your specific health problem.

If you’re injured, a physical therapist can work with you to rebuild strength and range of motion in the injured area. They can also recommend alternative exercise routines that you can do while the injury heals.

Time and motivation

3 formas de mantenerse en forma

Make exercise a social activity so it stays fun. If you’re not the type of person who enjoys exercising for its own sake, getting a workout buddy can make all the difference. Ask around your friends, relatives, classmates, or colleagues to find out if anyone is interested in exercising with you. In addition to making your routines more fun, you can lift each other up and hold each other accountable.

Find someone whose fitness level is similar to yours and who has similar goals. This will make neither of you fall behind or feel like the other is holding you back.

Get creative and find things you both like. For example, you could sign up for a martial arts class, play squash , or take a nature walk once a week.

3 formas de mantenerse en forma

Find excuses to walk throughout the day. Although it may not seem as flashy as rowing or using the elliptical trainer, a simple walk is a very beneficial exercise that can help you stay fit, feel more energetic and stay healthy. Not all exercise has to involve sore muscles and a lot of sweat. Find ways to include walking in your basic daily activities. For example:

The next time you go to the store, park at the far end of the lot so you have to walk a little further to get to and from your car.

If you can choose between taking the elevator or the stairs, take the stairs.

When you’re at school or work, offer to do tasks that require you to walk. For example, you could offer to go to the bank or take paperwork to the main office. As another option, if you’re on your break, take the opportunity to just walk around or even do some push-ups.

3 formas de mantenerse en forma

Set specific goals for your fitness journey. Goals can help you stay focused when you’re trying to stay in shape. Before you start exercising, ask yourself what your goals are. Make them specific, realistic, and immediate, as setting very vague, large, or long-term goals can set you up for frustration.

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For example, don’t set a goal like “I’m going to get fit this summer” but instead aim for something more short-term and specific, like “I’m going to work until I walk (2 miles) per day by the end of this month”.

Remember to reward yourself when you meet a goal. It can be something as simple as eating a favorite snack or sticking a gold star sticker next to your goal on a fitness planner.

3 formas de mantenerse en forma

Split exercise time if your schedule is hectic. If you don’t have time to do cardio for 30 minutes straight, don’t worry. Still, you can get the same benefits if you do three separate 10-minute workouts throughout the day, plus you’ll be more likely to stick to your exercise routine if you can fit it into your schedule. Divide uptime in the way that works best for you.

For example, you could jog briskly for 15 minutes first thing in the morning and do it again during your lunch break.

If your schedule gets really busy, you can even do a series of 5-minute miniature workouts throughout the day.

3 formas de mantenerse en forma

Break a sweat doing daily chores. If you find that you don’t have time for exercise and all your household chores as well, you’re in luck! A lot of the work you might do around the house and yard every day is actually quite strenuous. If you’re having a hard time finding time for an exercise routine, you can kill two birds with one stone by doing some physically demanding tasks. For example:

Vacuum. Get the most out of it by doing lunges by pushing the vacuum back and forth.

Pick up the clutter. Combine it with squats to additionally exercise your legs and core muscles.

Scrub surfaces like windows, counters, or even the floor.

Desmaleza.

Mow the lawn with a push mower.

Shovel the snow.

Changes in lifestyle

3 formas de mantenerse en forma

Eat a healthy and balanced diet to maximize the benefits of exercise routines. To stay at your healthiest and fittest level, you should combine regular physical activity with a balanced and nutritious diet. Eat a diet rich in fruits and vegetables, whole grains, lean proteins (for example, chicken breast, tofu, or beans), and healthy sources of fat (for example, fatty fish, avocado, olive oil , and nuts and seeds).

Eating a healthy diet will help you maintain a healthy weight, plus it can help protect you from health problems like diabetes, cardiovascular disease, and even some types of cancer.

Your dietary needs may vary based on factors such as age, fitness goals, and general health. Talk to your doctor or a nutritionist about what you should eat and how much.

3 formas de mantenerse en forma

Keep your consumption of junk food to a minimum. Aim for most of the food you eat to have high nutritional value. It’s okay to eat things like junk food, salty snacks, and baked goods sometimes, but your meals shouldn’t focus on these, as they don’t have much nutritional value and you may not feel your best. if you consume them very often.

Avoid eating too many foods high in added sugars, refined carbohydrates (for example, white bread or potatoes), or salt.

Don’t eat too many foods that are very fatty and overly processed, like hot dogs, pizza, and fast-food hamburgers.

3 formas de mantenerse en forma

Drink plenty of water throughout the day to stay hydrated. Consuming enough fluids is an essential part of staying healthy and fit, and it’s even more important if you sweat. Drink enough water throughout the day so that your urine appears pale yellow and clear. If it looks dark, it means you are dehydrated. Your hydration needs during exercise may vary. However, in general, you should do the following:

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Aim to drink 17 to 20 fluid ounces (500 to 590 ml) of water 2 to 3 hours before exercising and 8 fluid ounces (240 ml) within 20 to 30 minutes after you start exercising.

During exercise, drink 7 to 10 fluid ounces (210 to 300 ml) of water for every 10 to 20 minutes of exercise. You should not wait until you are thirsty, as this means that you are already dehydrated. If you are going to exercise for more than an hour, drink an isotonic drink.

Drink 8 ounces (240 ml) of water within 30 minutes after you finish exercising.

3 formas de mantenerse en forma

Sleep 7-9 hours a day to help keep you energized. Exercising can help you sleep better. In turn, getting enough sleep increases your energy level and helps your body recover after a lot of exercise. Plan to go to bed early enough so you can get at least 7-9 hours of sleep a day (or 8-10 if you’re a teenager).

Exercise can give you energy, so aim to do vigorous exercise at least 3 hours before you go to sleep.

If you have trouble falling asleep, make sure to turn off all bright screens at least half an hour before you go to sleep. Relax with some activities like stretching a bit lightly, meditating for a few minutes, or taking a hot shower.

3 formas de mantenerse en forma

Drink alcohol only in moderation to avoid losing muscle mass. While there’s nothing wrong with having a glass of wine every once in a while, drinking too much alcohol can wreak havoc on your body. To prevent weight gain, muscle weakness, and liver damage, keep your alcohol intake, if any, to light to moderate. This means no more than one drink a day if you are a woman or 2 drinks a day if you are a man.

The National Institute on Alcohol Abuse and Alcoholism in the US defines a drink as 12 fl oz (350 ml) of beer, 5 fl oz (150 ml) of wine, or 1.5 fl oz (45 ml) of distilled spirits.

If you are dependent on alcohol or are concerned you are drinking too much, contact your doctor. He can help you cut back or quit safely.

3 formas de mantenerse en forma

Avoid cigarettes and tobacco so as not to harm your body. While you probably already know that smoking is terrible for your lungs, it can also harm your body in a variety of other ways. In fact, it can reduce your muscle mass and decrease your strength, making it that much harder for you to stay in shape. If you smoke, make a plan to quit for your health.

Quitting smoking can be very difficult. If you’re having trouble, contact your doctor for help. He can recommend effective strategies for quitting or even prescribe medications that can help.

3 formas de mantenerse en forma

Sit as little as possible. Whether you have a desk job, drive long hours, or just relax in front of the TV, it’s easy to spend too much time sitting. Unfortunately, sitting for many hours a day can put you at risk of developing health problems, so find excuses to get up and move around as often as possible, even if it’s just a 5-minute walk around the house. room approximately every hour.

Even if you can’t go anywhere (or don’t want to), try to stand up whenever you can. For example, you could try using a standing desk at work, eating breakfast standing up at the kitchen counter, or standing up and stretching your legs while watching TV.

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