3 important KEYS to EXERCISING efficiently
Want to EXERCISE more efficiently?
Most people during this challenging year of uncertainty have found that their exercise routine has been disrupted. Some people have made the most of being home and having extra time on their hands by introducing exercise where they never exercised before. Others have adapted to different forms of movement to keep fit and active, if their regular gym or classes were no longer running. What ever you are doing to keep active, then it is important to include 3 important keys to exercising efficiently.
Australians are not moving enough
Overall, 50% of children aged 2-17 and 44% of adults aged 18 and over met the physical activity guideline. Children aged 2-5 were most likely to meet the guideline (61%) while children aged 13-17 were least likely to meet the guideline (7.9%). (Australian Institute of Health and Welfare 2018. Physical activity policy. Policy across the life stages Cat.225 Canberra:AIHW)
We need to MOVE
Exercise is a vital part of being healthy, just as eating well and resting adequately are. We have requirements in our daily lives that will contribute to improving and maintaining our health and vitality. There are nutritional requirements that need to be met daily and on the same note our body has exercise requirements. We are looking at how to get the right amount of exercise in your day so you can tick all the boxes.
Benefits of exercise
Adequate exercise should be a part of our lives. Finding forms of keeping fit is essential not only for our wellbeing, but for our enjoyment. When we enjoy exercising we are more likely to continue to exercise. Having variety by undertaking in different forms of exercise and resting in between ensures adequate tissue repair.
Exercise can help;
- Cardiovascular health
- Keep weight under control
- Increase feel good hormones
- Help with bone strength and joint cartilage health
- Increase energy
- Reduce chronic disease risk
- Maintain joint flexibility
3 keys to exercising efficiently
Whether you are new to exercising or a regular then getting your heart rate up is important for cardiovascular health. Including 3 session of aerobic exercise per week is ideal. What that means for you depends on what you prefer doing, whether it is:
- Brisk walk
- Riding a bike
- Exercise class
If you are starting to get into some exercise start slow. Go for a walk first, then once you are in the routine of getting out, you may try some interval training where you run 50 metres then walk and alternate. The important thing is that you start and keep it consistent.
Add more aerobic work by:
- Increasing intensity of exercise, go for longer walk or bike ride
- Do more repetitions if doing some exercises at home
- Increase the resistance or weights you are using
- Exercise with a friend/family member who is fitter than you to encourage you
Maintaining flexibility in joints is an important key to exercising efficiently. It aids in the keeping joint range of motion and mobility optimal and encourage ease in day to day activities as well as reducing muscle strain after exercising. Important tips when stretching are:
- Ensure your body is warm, so stretch after a workout
- Hold each stretch for 30-60 seconds
- Avoid causing pain in any joint
Try adding some resistance bands, weights or using your own body weight to strengthen different parts of the body. Building strength in core muscles around the spine is important for your spinal stability and general strength work is vital for bone health and metabolism.
If you have any questions please email us or comment below.
Please comment down below if you have any questions about the 3 keys to exercising efficiently. We always love to hear from you 😊