Healthy Habits Series Part 3: Exercise and Activities

I’m sure this is not the first time you are going to hear this phrase: Exercise is one of the most critical components of maintaining a healthy lifestyle. It enhances your physical, mental, and emotional well-being. I think there is a point where you hear something so many times that part of you wonders if it’s actually true. Well, buckle up because in this third part of the Healthy Habits Series, we will explore why exercise is vital and how to build an effective workout routine tailored to your personal fitness goals. Whether you're a fitness enthusiast or just starting out, incorporating exercise and activities into your daily routine can improve your overall quality of life.

I think that our brains automatically make exercise = physical appearance. We can all thank the Oxygen magazines in the early 2000’s for that. The narrative has shifted from exercise being all about physical appearance, to exercise being essential for a healthy body and mind. Here are some core reasons why regular exercise and activities should be part of your daily routine:

• Enhances Mental Health
  Movement in general is just SO good for your brain. Physical activity releases endorphins, which are natural mood lifters that can reduce stress, anxiety, and depression.
• Increases Energy Levels
  You might think to yourself, “I’m already so tired, exercising will just make me more tired!” Well, I dare you to try regular exercise for 2 weeks and check in with yourself. Regular physical activity enhances your endurance and stamina, making you feel more energized throughout the day.
• Promotes Better Sleep
  Engaging in exercise can help regulate your sleep cycle, leading to deeper, more restful sleep at night. You can read more about healthy sleep habits in our previous blog post!
• Boosts Physical Health
  We all know this one. Exercise improves cardiovascular health, strengthens muscles and bones, and helps manage weight.
• Supports Longevity
  Any Peter Attia fans out there? Longevity is taking strides in the content people are consuming. Research shows that individuals who engage in regular physical activity live longer and have a reduced risk of developing chronic diseases such as heart disease, diabetes, and cancer.

Engaging in regular exercise and activities offers countless health benefits. Let’s break down some of the key advantages:

Strength training exercises, such as lifting weights or bodyweight exercises (like squats and push-ups), build muscle mass and bone density. This helps prevent conditions like osteoporosis and improves overall strength and mobility, particularly as we age.

Exercise plays a significant role in maintaining a healthy weight by burning calories and boosting metabolism. Cardiovascular exercises such as running, cycling, and swimming are excellent for weight management, while strength training builds lean muscle that helps burn more calories, even at rest.

Cardiovascular exercises like jogging, swimming, or cycling strengthen the heart and lungs, improving blood circulation. This reduces the risk of heart disease, high blood pressure, and stroke, making it an essential component of healthy exercise habits.

Physical activity not only benefits the body but also sharpens the mind. Regular exercise increases blood flow to the brain, enhancing cognitive function, memory, and concentration. This makes it easier to focus on tasks and maintain productivity throughout the day.

There are various types of exercises to choose from, depending on your fitness goals and preferences. Here’s a breakdown of the most effective exercise and activities for building a well-rounded fitness routine:

Cardio exercises are activities that raise your heart rate and improve the function of your heart and lungs. Common examples include:

• Running or jogging
• Cycling
• Swimming
• Skiing / snowboarding
• Hiking

Aim for at least 150 minutes of moderate-intensity cardio each week to support overall heart health. If you freak out when you see that big 150-minute number, that is 21.4 minutes/ day. You can do it.

Strength training exercises help you build muscle, improve endurance, and increase your metabolic rate. Some of the best strength exercises include:

• Weight lifting (dumbbells, barbells)
• Bodyweight exercises (push-ups, squats, lunges)
• Resistance band training

Incorporate strength training exercises at least two days a week for optimal muscle growth and maintenance. You can throw away the idea that you can’t make progress or change with bodyweight exercises or resistance bands. If you still believe that, please get in touch with me. We can chat.

Flexibility exercises like stretching and yoga improve your range of motion and reduce muscle tension, while balance exercises enhance stability and coordination. Examples include:

• Yoga
• Pilates
• Tai Chi
• Static stretches

Including flexibility and balance exercises in your routine helps prevent injury and enhances overall physical function. Part 2 of the Healthy Habits series talked about stretching, you can go check it out!

HIIT workouts involve short bursts of intense activity followed by brief recovery periods. These workouts can burn a lot of calories in a short amount of time and improve both cardiovascular fitness and strength. HIIT can be done with bodyweight exercises, cycling, or using weights.

One of the biggest challenges people face is staying consistent with their exercise routine. Here are some effective strategies to help make exercise and activities a sustainable part of your daily life:

Start with small, achievable goals and gradually increase the intensity or duration of your workouts. This helps you stay motivated and track your progress without feeling overwhelmed. We have a blog post about micro-habits. I highly recommend reading that before making any crazy plans to bite off more than you can chew.

Exercise doesn’t have to be a chore. The chances of you partaking in regular exercise if you hate it are SLIM. Make sure you are planning to do things you enjoy. Whether it’s hiking, swimming, dancing, or cycling, finding a physical activity you enjoy makes it easier to stick with it long-term.

Consistency is key when building healthy exercise habits. Set aside specific times each day or week to exercise and treat those times like important appointments you cannot miss. One of my favourite tactics is to outline your non-negotiables. I’ve talked about this on Instagram before, but heres a summary so you don’t have to go fishing for that video. 2 rules about non-negotiables. First rule: non-negotiables are SACRED. Second rule: you only get 1 at a time. Once that 1 non-negotiable becomes second nature for you, then you can have a new one.

And by social I don’t mean post every workout on social. Just kidding, live your life! Exercising with a friend or joining a fitness class can keep you motivated and make workouts more enjoyable. Group activities like classes at your local gym, running clubs, or yoga classes provide accountability and community support. You can also get yourself an accountability buddy to check in with at the end of the week. What did you like about this week? What will you do different next week? Two very easy questions to ask.

If you’re a journal person this is a great tactic! Keeping a log of your workouts can help you monitor improvements in strength, endurance, and flexibility. This can be a powerful motivator as you see how much progress you’ve made over time.

Lack of Time

Even with a busy schedule, you can squeeze in short, effective workouts. Try fitting in a 10-15 minute HIIT session, take brisk walks during lunch breaks, or do bodyweight exercises at home.

Lack of Motivation

When motivation is low, start small. A 15-minute workout is better than none. Sometimes, just starting is enough to get you going, and you might find yourself doing more than you planned.

Injuries or Physical Limitations

If you have physical limitations or are recovering from an injury, consider low-impact exercises like swimming, cycling, or resistance band training. Always consult with a healthcare provider or physical therapist to find suitable exercises.

Incorporating regular exercise and activities into your life is crucial for maintaining both physical and mental health. By combining cardio, strength training, flexibility, and balance exercises, you can create a balanced fitness routine that promotes long-term well-being. Whether you’re just starting or looking to enhance your current routine, the key is consistency and finding what works best for your lifestyle. Start with small steps, and before you know it, exercise will become a natural and enjoyable part of your daily habits.