Health Advocate Blog

Get fit, stay fit!

Whether you’re looking to start a new exercise routine or trying to keep your current one consistent, it can be hard stay motivated when working around your day-to-day schedule.  Read on to better understand the benefits of getting regular exercise and get helpful tips on how to keep moving no matter how busy your schedule is.

Build your routine

An effective workout will consist of the following components:

  1. Warm-up
  2. Light stretching
  3. Cardio exercises
  4. Resistance exercises
  5. Light stretching
  6. Cool-down

Benefits of exercise

Regular exercise such as walking for a half hour on most days, for example, may offer you these benefits:

  • Wards off major disease. May reduce risk of heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancers, and helps keep bones strong
  • Controls chronic conditions. Can help to lower blood pressure, control blood sugar, lower bad—and raise good—cholesterol, and reduce risk of diabetes
  • Builds immune system, potentially resulting in fewer colds, flu and other minor viral illnesses
  • Brightens your mood. Can help reduce tension and anxiety and promote relaxation. You may sleep better, too, helping to improve your concentration and productivity.
  • Keeps you sharp. A half an hour of brisk walking just three days a week can reduce cognitive decline in older adults

5 ways to get on track

Here are ways to keep you moving, no matter how busy your schedule.

  1. Wear a fitness device or pedometer. It’s a great way to track your progress and set new goals.
  2. Trade your dessert for an after-dinner stroll. That can lead to calories, better digestion and deeper sleep!
  3. Stay in motion. Pace, march in place, or sit down/stand up when you’re talking on the phone, folding clothes or watching TV.
  4. Do it in chunks. 30-60 minutes of activity broken into smaller segments of 10 or 15 minutes throughout the day adds up to significant health benefits.
  5. Stash sneakers in your desk and car. Be ready to exercise wherever you are.