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While exercise is the key to better health and longevity, carving out time for it in our busy lives can be challenging.
As a fitness instructor, I see many striving to work out for 30 to 60 minutes daily. While commendable, less exercise than you think is needed to meet this goal.
The World Health Organization (WHO) recommends adults aged 18 and above to participate in at least 2.5 hours of moderate-intensity aerobic exercise weekly, which equates to 21 minutes daily.
For those short on time, I often recommend cardiovascular exercises, which elevate heart and respiratory rates. These can help reduce blood pressure, enhance cholesterol levels, and decrease the risk of cancer and heart disease.
If you're a beginner to cardio, here's how to start:
1. Invest in a heart rate monitor.
Especially vital for beginners, it provides insight into your heart's effort level. Consult your doctor for a recommended heart rate zone. Otherwise, start at 60-70% of your maximum heart rate (HR). For moderate intensity, as recommended by WHO, this range is ideal. The typical formula is Max HR = 220 - your age. For example, for a 40-year-old, the max HR is 180 BPM. Pushing beyond this could overstrain your heart. Without a device, aim for an exertion level where conversing is tough but still possible.
2. Set achievable goals.
Some think they need to set ambitious goals, like working out for five hours weekly or aiming for a half marathon. I find that setting smaller, achievable goals, like daily 15-minute walks, proves more effective. While big goals are good, breaking them into smaller steps helps. After consistently meeting short-term goals for a few weeks, gradually up the duration and intensity until you reach at least 150 minutes of moderate cardio weekly. Consistency in the routine you can maintain is key.
3. Pursue activities you enjoy.
Steer clear of the "dreadmill." Choose activities that resonate with you, from dancing to swimming to tennis. I recommend a mix to prevent monotony. Plan a diverse set of fun activities, and over time, it'll become a routine. This also offers a chance to cross-train and keep your motivation high.
4. Find a workout buddy.
If you're sociable, exercising with a friend can keep you accountable and make the experience more enjoyable. If you thrive in group settings, consider joining an adult sports team or recreation league.
Starting a new fitness routine can be daunting but is undeniably rewarding. With commitment and consistency, the benefits of cardiovascular exercise on your health and fitness will soon become evident.