At year’s end, at the beginning of a new year or any time in-between are always good times to start a personal fitness program. Health and exercise experts have extensively proven the positive benefits of a physical fitness regime.
Physical Activity Benefits
Seven benefits of regular physical activity have been identified and researched by Mayo Clinic staff:
- Exercise improves mood.
- Exercise combats chronic diseases.
- Exercise helps manage weight.
- Exercise boosts energy level.
- Exercise promotes better sleep.
- Exercise can add spark to a sex life.
- Exercise can be fun!
Regular exercise has also been shown to build self-esteem and fight depression by speeding more oxygen to the brain. Brain researchers know that exercise can boost brainpower and creativity. Exercise increases oxygen flow to the brain. Researchers also speculate that exercise triggers the release of hormones that enhance creativity.
Exercise Goals
Getting the most from a workout means also being motivated by reasonable goals. One of the systems often used to track performance is called the S.M.A.R.T.system. Dr. Michael Sachs, Professor of Kinesiology at Temple University Philadelphia, suggests using the S.M.A.R.T performance management system to set fitness goals and targets.
Here is how the S. M.A.R.T.model can be applied to an exercise program.
S – Specific: Set a specific accomplishment i.e.: run three laps every two days, lift a set amount of weights, or attend a set number of yoga classes.
M – Measurable: Be able to show actual evidence of progress i.e.: number of minutes or days, weights lifted, miles run, etc.
A – Attainable: Set goals that are within reach so as not to get bored or frustrated.
R – Realistic: What will be realistic considering one’s own work and home commitments i.e.: three times a week, 20 minutes at lunch hour, 30 minutes before the kids are awake?
T – Time: Set a specific time frame for accomplishments i.e.: in one month or in three months what exercise goal will be reached? Consider keeping track of progress in a diary or calendar.
Health and Fitness
Mayo Clinic staff suggest that a fitness-training program should balance five key elements of good health:
- Aerobic fitness: Physical activity that uses large muscle groups and increases your heart rate, for example: fast walking, jogging, biking, etc. Aim for about two hours and 30 minutes a week of moderate aerobic activity spread through the week.
- Muscular fitness: Weights and other tools promote strength training. Push-ups and leg squats also count.
- Stretching: Warm up first for five to 10 minutes before stretching. Yoga and Pilates are good stretching exercises.
- Core exercise: The stomach, lower back and pelvis are the core muscles. Try exercise that uses the trunk of your body without support, including abdominal crunches.
- Balance training: To improve stability, consider activities such as Tai Chi, yoga or standing on one foot.
Note: It’s important to consult with a healthcare provider before taking on any new or strenuous fitness regime.
Fitness coach, P.J. Wren emphasizes that “ to get the most out of a fitness workout, exercise should not be too complicated, too boring or too much like work.”
Coming up with one’s own unique, regular routine can help promote an ongoing healthy and rewarding fit lifestyle. This fitness plan can be useful as preparation for sports such as soccer.
Outdoor nature activities suitable for adults and kids can also add variety and fresh air to a healthy exercise plan. Eating healthy is also an important part of a fitness program.
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Bev Yaworski - Bev Yaworski is a published writer and photographer for magazines such as Green & Organic Lifestyles, various parenting publications such ...
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