7 Effective Healthy Exercise Habits
Everyone and their mother knows that exercise is the primary component of overall physical and emotional well-being. You might be wondering why it is so hard to adopt exercise as a healthy habit if it provides so many health benefits.
Laziness or a lack of discipline is not to blame for an inability to stick to a fitness routine. According to statistics, good habits are difficult to sustain because they often don't reap immediate rewards. In fact, we are biologically predisposed to side with behaviors that instantly meet our social or emotional needs.
Luckily, with the help of brain power, you can create lasting healthy exercise routines by adopting the following 7 effective habits: they can help you maintain positive behavior, boost your self-esteem, and improve your overall health.
Stay Active Throughout the Day
A modern lifestyle and an office job can impede your mobility during the day. Although you may believe that the situation is hopeless, it could be that you simply haven't established a routine yet. Don't worry; you don't have to run on a treadmill for 30 minutes twice a day or do high-intensity workouts to get results. What we have in mind are effortless exercise habits such as getting up from your desk and moving around, stretching, or simply exercising in a way you enjoy.
Other simple exercises that may greatly benefit your physical and mental health and that you can easily do each day include aerobic workouts, meditation, walking to work and back, 5-minute workouts, and more.
Take Between 6,000 and 10,000 Steps Every Day
The best thing about walking is that it doesn’t require a gym membership, and almost anyone can do it. What’s more, it brings a plethora of health benefits to every individual. As long as you are capable, doctors advise taking 10,000 or more daily steps for optimal health. Studies have demonstrated that 10,000 steps a day can improve your mental health, reduce your risk of diabetes, and bolster your heart health.
The number of steps you take daily changes with age and depends profoundly on your fitness level and physical state. Most younger individuals are more than capable of walking between 8,000 and 10,000 steps every day, which is also what the U.S. Department of Health and Human Services recommends for adults younger than 60. However, between 6,000 and 8,000 steps is a more realistic benchmark for those over 60.
Take the Stairs
Taking stairs may look straightforward, but believe it or not, every step incorporates cardio and strength training. The best thing is that you can do it each day and finish your workout in just a few minutes. Adopting this simple change to your routine can give your leg muscles a solid workout while gradually increasing the number of steps. Next time you make a beeline for the elevator, remember that taking a few sets of stairs can make a big difference to your daily activity level.
Add a 10-Minute March or Speed Walk
Have you ever considered that a 10-minute daily workout takes less time than getting dressed or checking your social media accounts? This 10-minute workout doesn’t have to be exhausting; you can, for instance, march or speed walk to university, work, or the grocery store.
Introducing this practice as your habit exercise can produce massive physical and psychological gains. When done continuously, this blend of short duration and high intensity will increase your muscle strength, power, and stamina. Remember, setting small, attainable goals contributes to health and fitness in the long run.
Go Outside Every Day
Going outside is a healthy habit you should cultivate every day. Many studies have shown that exercising outdoors can offer benefits that exercising indoors cannot. So, instead of just commuting or going to the store when necessary, take a stroll in the park or a hike in the mountains.
Additionally, exercise improves mood, reduces stress, and increases vitamin D levels. Therefore, people who participate in outdoor activities are less likely to suffer from depression or melancholy. Watching other dedicated people at the park can also increase your ability to adhere to an exercise program. Spending time outdoors and implementing outdoor activities into your daily routine will also help you reconnect with nature and other people.
Implement Morning Training Into Your Exercise Routine
When thinking about what other habits for health you can incorporate into your daily schedule, try early morning exercises. It is estimated that 50% of physically active Americans prefer hitting the gym early in the morning due to their busy schedules. Even if you are not one of them and have all the time in the world, morning training makes you feel like you started your day on the right foot. So, don’t be surprised if you want to eat a healthy meal afterward and just carry on that way for the rest of the day.
Your body works best in the morning, so you can perform a better workout and burn more fat than in the evening or afternoon. Besides setting the mood for the day, it will also make you feel less stressed when you arrive at work.
Monitor Your Progress
Once you embark on your fitness journey, we suggest tracking your daily physical activity to stay in the loop with progress and continue challenging yourself. You can use a tracking app, a pedometer, or a smartwatch to stay abreast of your step count or keep track of your physical and mental improvements by keeping a journal. After six months, compare your original routine with the one you're following now. Once you witness your progress, you’ll be amazed at how motivating it can be.
Final Takeaway
It's never too late to integrate physical activity into your daily life, as small changes can have a profound impact on your overall well-being. Whether you choose to work out in the park, take the stairs, or wake up for an early morning workout session, we suggest you start slow and set achievable goals. Incorporate the 7 effective habits described above into your exercise routine, stay consistent, and watch how each step brings you closer to a happier, healthier, and more active lifestyle.
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