For those of us living in Southern California, it’s not hard to find a Cross Fit gym, pilates or yoga studio in just about any part of town. Plus, the temperate weather here makes fitness activity easily accessible. We can be surfing waves in the morning and hiking trails in the afternoon. Yet despite accessibility to various exercise methods, it’s reported that only 5% of the population achieves the American Heart Association’s recommendation for exercise.
The American Heart Association recommends 150 minutes a week of moderate-intensity exercise or 75 minutes a week of vigorous exercise to prevent cardiovascular disease, which is the leading cause of death. Moderate intensity exercises include activities such as moderate swimming or body pump classes. Examples of vigorous intensity exercises are activities like climbing, jogging, and hiking uphill. This, in combination with a healthy diet such as the Mediterranean or DASH diet can produce significant improvements in overall health. (The Mediterranean diet includes fish, olive oil, nuts and wine. The DASH diet focuses on whole grains, fruits, veggies, poultry, fish, and low fat dairy. Both of these diets showed a significant decrease in the risk of cardiovascular disease. Look for my upcoming post on these two diets).
Many people seem to view exercise as a leisure activity to be done if and when there is time left in their day. Life is hectic and demanding, but by putting exercise aside and waiting for the “right” time, you may be cutting your life short. The time to exercise is today! Here’s how to create an exercise habit:
Start with a walk on a warm night with a friend
Add weight resistance training twice a week with items found at home, such as a heavy pot. Use it for sumo squats! Start off with one set of 8 reps and increase as you feel able.
Find 15 minutes to dance, swim, walk or even do chair exercises.
Whatever activity you chose – be consistent. Consistency turns into habit and this is a habit not to break.Want to make it even easier? We can help!
Metro Aesthetics and Wellness invite you to join our twice-a-month group workouts starting Saturday morning on August 20th at 9:00 a.m. in Balboa Park with our fabulous Master Trainer Elaine Edwards. Elaine’s balanced approach to fitness focuses on weight loss, stability, and core strength – just check out her perfect plank in the photo above! Bring a friend and make it a habit!
Lainer,J., Bury, D. Diet and Physical Activity for Cardiovascular Disease Prevention. Am Fam Physicians.June 1, 2016. vol. 93, no. 11 pp. 919-923.