Getting out there and staying active with walking or your daily job can really help you live a healthier life. However, on their own, they might not be enough to give you all the benefits you’re looking for. Research shows that mixing in some aerobic exercise with strength training is the best way to boost your health.
Walking and Your Daily Activities
Walking and staying active at work are great for your heart health, helping to lower the chances of chronic illnesses and keeping your weight in check. Plus, they can really uplift your mood and contribute to your overall mental well-being.
While these activities are fantastic, they might not challenge you as much as a structured workout would. To really improve your heart fitness and strength, you’ll want to incorporate some more intense exercise into the mix.
Aerobic Exercise
Engaging in aerobic exercise like power/nordic walking, jogging, swimming, or cycling is a fantastic way to boost your heart health, lung capacity, and overall endurance. Plus, it can lower your chances of developing heart disease, stroke, type 2 diabetes, and certain types of cancer.
To stay active and healthy, aim for at least 150 minutes of moderate-intensity aerobic activity (like a nice, brisk walk) or 75 minutes of more vigorous activities (like running or intense cycling) each week.
Resistance Training
Engaging in resistance training, whether through weightlifting or utilizing resistance bands, is vital for developing muscle strength, enhancing bone health, and boosting your metabolism. Additionally, it plays a crucial role in lowering the chances of falls and injuries, ensuring a safer and more active lifestyle.
Experts advocate for strength-training workouts that target all major muscle groups at least twice a week. Incorporating this into your routine can significantly enhance your overall well-being.
Combining Different Types of Exercise
Mixing aerobic exercise with resistance training is a fantastic way to boost your health! This combo not only helps you get fitter but also reduces the chance of developing chronic diseases and makes your overall life experience even better. Try to aim for at least 150 minutes of fun, moderate-intensity aerobic activities each week. And don’t forget to include strength-training exercises that target all your major muscle groups at least twice a week.
Additional Considerations
Moderate-intensity workouts should get your heart pumping and make you feel a bit warmer, but you should still be able to chat with a friend. On the other hand, vigorous-intensity exercises will make it a bit tough to keep the conversation going. Mixing things up with different activities in your workout routine can keep things exciting and help prevent those pesky overuse injuries. Who wants to feel bored while getting fit? Everyone is unique. The kind of exercise that works for you might depend on your age, health, and fitness level.
Although walking and occupational activities contribute positively to our health, they alone might fall short of delivering optimal well-being. Integrating aerobic exercise and resistance training into your regimen can effectively enhance your overall health and vitality, making your fitness journey more holistic and impactful.
Read research: https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits