Exercise is a big part of a healthy lifestyle. Just 30 to 60 minutes a day, five days a week of activities like walking, swimming, and gardening can help you lower your risk for heart disease, prevent and manage high blood pressure, improve your cholesterol levels, handle stress, and more, according to the American Heart Association.

The problem is that although the reasons for exercising are clear, actually sticking with a daily exercise routine can be hard. So we’ve got some tips and tools to make it easier for you to keep moving, whether you’re walking one mile or running 10.

If you have a high risk of heart disease or other chronic condition or have been inactive for a long time, see your doctor before starting a new exercise program.

Exercise Tips:

• Approach exercise as something fun you do for yourself, rather than as drudgery to endure. Find activities you enjoy. If exercising alone bores you, take a group class. If you hate indoor gym workouts, look for outdoor activities.
• Exercise with a buddy. Whether you’re running, walking, or lifting weights, it’s more fun to work out with someone else. Plus, you’ll be more likely to stick to a fitness routine when there’s a little friendly peer pressure to motivate you.
• Mentally plan a spot for exercise in each day’s schedule beforehand. Make the workout as convenient as possible, in terms of both when and where you exercise, and you’ll be more likely to keep at it.
• Get any clothing or equipment you need ready ahead of time. That way you can just grab your gym bag on the way out the door, or get dressed for a morning workout without spending valuable time searching for gear.
• Sign up for a running race, charity walk, or other event and use it as your goal. Having this to focus on will help motivate you to exercise on days when you’d rather stay on the couch.
• Be flexible about your workout. For example, if you can’t fit in a long walk some days, try for two or three short walks instead. Any amount of exercise is better than doing nothing.
• Don’t try to do too much too soon. Start slow, and increase the intensity and duration of your workout as you get more fit.
• Doing the same thing every day is boring, so vary your schedule. Don’t always jog the same route or do the same workout sequence, and try a mix of different activities. Alternate some yoga with your biking, or replace a trip to the gym with a new exercise class, for example. Variety will help keep you fresh mentally and physically.
• When your motivation dips and you don’t feel like exercising, just get yourself out the door for a mini-workout. Chances are that you’ll perk up and feel more inspired once you’ve started.
• Don’t expect to improve each time you exercise -- it’s a gradual process. You’ll have up and down days, so forget the bad workouts and savor the good ones. (Of course, you should see a doctor if you’re sick or injure yourself.)
• Always take a few moments at the end of each workout to silently congratulate yourself on a job well done. You deserve it!

Labels: Health