There are actually new exercise guidelines from the American Heart Association for 2019.
The American Heart Association exercise guidelines now include “exercise” or simply activity throughout the day for children ages 3-5. It doesn't have to be structured and can simply be a variety of fun, active play. For children and adolescents 6 to 17, the recommendation is at least 60 minutes of moderate to vigorous physical activity daily with at least 3 days a week including some muscle and bone strengthening exercises, and at least 3 days of some vigorous aerobic activity.
The recommendation for adults is at least 150 to 300 minutes a week of moderate activity, or 75 to 150 minutes a week of vigorous activity, with at least 2 days a week involving some muscle strengthening exercises. As we get a older, the recommendation doesn’t change, but adding some balance training is beneficial. Another change in the guidelines for 2019 is the determination that multiple short bouts of exercise are just as beneficial as one extended bout, which is good news for someone who doesn't have a ton of time to spend at the gym.
Bronson offers the following tips to stay on track:
1. Make exercise a priority
Exercise doesn’t have to be as structured as it may seem, and in fact there are many ways to avoid the boredom and possibly enjoy getting a little uncomfortable. Prioritizing you exercise is one of the most important things you can do, and structuring it into your daily routine, similar to showering and brushing your teeth.
2. Maintain accountability
If exercising alone seems daunting, try to rope in a friend or family member to do it with your or commit to supporting your efforts.
3. Consider taking a group exercise class
Group Exercise classes are a great way to have some structure as well as keep the fun factor alive, and if you frequent a class you WILL make friends who will also keep you held accountable.
4. Set realistic goals
Goal Setting is a great way to keep moving forward, but be sure the goals are small and obtainable, and they change as YOU change.
5. Consider personal training
Personal Training is another great tool to keep you motivated, make sure you are exercising safely, and tailor the workout specifically to you.
Lastly, always remember it is never too late to start exercising. Small daily changes like taking the stairs instead of the elevator or walking a few laps around your home or through your neighborhood are easy ways to increase activity.
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