While experts know that exercise is the key to a longer life, and a sedentary lifestyle can shorten one’s life span, many people still have difficulty making exercise a part of their daily lives. Interestingly, people are more motivated to adhere to a fitness routine if there is a social component or a financial reward, according to the 2019 UnitedHealthcare Wellness Checkup Survey.
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The survey concluded that more than two-thirds of Americans — 67% — would commit to exercising for an hour for as little as $2 per day, while nearly 60% say they would be more likely to stick to a fitness routine if the program offered an opportunity to socialize or make friends.
Adding activity of any type reduces the risk of early death, improves your mood, memory and insulin sensitivity and increases health benefits for those with a chronic disease. However, if you’re overweight, exercise will not overcome poor eating habits, which increase the risk of chronic disease, weight gain and insulin resistance.
So, if you’re ready and want to get into the habit of establishing exercise as a part of your everyday life — where do you begin? Start by setting some goals.
A major psychological aspect of setting goals is achieving those goals. Write them down, practice them and keep track of your success.
Goals should be SMART — Specific, Measurable, Attainable, Relevant and Time-based.
If you’re a “sitter" and spend most of your day in an office chair or in a recliner, it’s important to start with a fitness routine that will reduce back pain and strengthen your core. Excessive sitting is a major contributor of back pain. People who sit for long periods of time on a daily basis and rarely exercise are also at risk for chronic health problems and premature death.
The best fitness routine for strengthening your back and core is Foundation Training exercises, which incorporate three principles: anchoring, decompression and integration. Anchoring is done by exercising barefoot while pushing your feet into the ground with each movement; decompression involves lifting your rib cage up and breathing into your rib cage while tightening your belly; integration blends the movements and muscular chains in the front and back of your body.
Also, make sure you’re doing any type of exercise properly or you may increase your risk for injury. It’s never too late to start a fitness routine, and summer is the perfect time. Make your goals attainable and find a form of exercise you enjoy and that will provide the greatest benefits for you, specifically. Here are some tips to help you do just that:
- Exercise outside whenever possible.
- Be consistent.
- Try to include several different types of exercise in your workouts each week, including aerobic exercise, strength training, flexibility (stretching) and balance training.
- Don’t overlook the importance of good nutrition, hydration and sleep.
- Encourage your children and loved ones to join you.
- Exercise with a friend or trainer, join a group activity or download a fitness app.
- Reward yourself with each step that you achieve — it might be stashing $2 a day into a travel fund, getting a massage or buying new workout clothes.