Exercise Dropout? How to Get Back on Track!
Revitalize your exercise program and build your energy and stamina. Physical activity statistics aren’t great for adults according to numbers provided by the President’s Council on Sports, Fitness and Nutrition. The council reports only 35-44% of adults 75 or older are physically active. Yet, those numbers are better than for adults 65-74 years of age. Only 28-34% of this group are physically active.
But what is physical activity and how much do we need? According to the Center for Disease Control, physical activity is anything that gets your body moving. To benefit your health, you should plan on getting two and a half hours of moderate intensity aerobic activity per week. That can be as simple as taking a 30 minute brisk walk five days a week. If you run or jog, you can cut the time spent to one and a quarter hours a week.
The CDC also says adults should fit in muscle strengthening activities at least two days a week – activity that works all major muscle groups.
Getting more exercise was one of the top three 2018 New Year’s Resolutions, according to a YouGov poll. Yet a study of 2017 New Year’s Resolution makers showed that only 64 percent of those who made resolutions kept to their plan longer than a month, and only 46 percent were still adhering to their resolutions six months later.
Get your fitness goals back on track
If you’ve fallen off the fitness wagon, don’t beat yourself up. Instead, figure out a plan to get moving again. These things may help your progress:
- Set one goal at a time. Maybe plan to walk for 10 minutes every day for a week and increase from there. Don’t feel you have to adhere to a long daily workout routine. Fit in short bits of exercise and work up to your end goal slowly.
- Get an exercise buddy. Accountability to someone else can help you – and them – be more successful in sticking to an exercise program.
- Start today. Don’t plan to start “next week” or “on Monday” or “when I have a free hour.” As long as your doctor has given you the green light, there’s no reason to delay.
- Use a designated stretching routine both before and after you exercise.
- Buy the right shoes.Make sure you have comfortable and supportive shoes so blisters don’t hinder your routine.
- Choose another activity if you get bored with the one you’re doing.
Most of all, have fun and revel in how much better exercise makes you feel.