Exercise is the easiest thing to put off; however, the immediate results of burning calories, reducing risk and severity of cardiovascular diseases, and reducing symptoms of depression and anxiety should make you consider making exercise a part of your routine.
Physical Health
Importance
Exercise is important for a plethora of reasons; exercise reduces risk and severity of cardiovascular diseases such as high blood pressure, weight control or loss, and mental health problems.
The general requirements are at least 2 hours and 30 minutes of activity per week or 1 hour and 15 minutes of rigorous activity (such as swimming, running or competitive sports).
Activities
Luckily there are numerous ways to fulfill these requirements such as:
•Hiking
•Walking
•Biking
•Running
•Yoga
•Weight lifting
•Swimming
•Competitive Sports
It is important to keep in mind that activities like hiking, walking, and yoga are considered moderate activities, and activities like running and competitive sports are considered vigorous activities while activities such as biking, swimming, and weight lifting depend on how much effort is put into them.
Motivation
If the primary obstacle for fulfilling these requirements is motivation, exercising with others helps drastically. If the primary obstacle is time, identifying 30 minute time slots throughout the week where a period of time spent watching television could be replaced with exercise. Working out with others also increases motivation.
Aerobic Exercise
Aerobic exercise is often mischaracterized as “cardio,” but technically speaking, cardio is anything that raises your heart and breathing rate. Aerobic exercise is specifically cardiovascular conditioning that is performed for a longer period of time. This includes activities such as running, swimming, cycling (low intensity), or other exercises commonly referred to as “cardio.”
According to Mayoclinic “Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.” Also, as with all exercises, it can help you lose weight and decrease risk/symptoms of depression.
A general rule of thumb is to start small and work yourself up to the recommended 60 minutes a day 3 times a week of aerobic exercise by the CDC. Finding the time and motivation can often be difficult, so don’t be too hard on yourself if you miss a day or two. It is important to recognize the importance of exercise and to try not to miss days as much as you can. Waking up early before school to exercise or exercising right after school are great times to stay fit, and exercising with friends is a great way to increase motivation.
Anaerobic Exercise
Anaerobic exercise breaks down glucose without oxygen and is usually short length but high intensity. It includes activities such as weightlifting, sprinting, or cycling (high intensity).
Anaerobic exercise strengthens your bones, burns fat, builds muscle, and boosts energy. As with all exercises, it can also help you lose weight and decrease risk/symptoms of depression.
A general rule of thumb is to start small and work yourself up to the recommended 60 minutes a day 3 times a week of anaerobic exercise by the CDC. Finding the time and motivation can often be difficult, so don’t be too hard on yourself if you miss a day or two. It is important to recognize the importance of exercise and to try not to miss days as much as you can. Waking up early before school to exercise or exercising right after school are great times to stay fit, and exercising with friends is a great way to increase motivation.