What is fitness to you?
How is fitness integrated into your life?
Do you have a fitness routine?
What does fitness mean to you?
Each person will have a unique relationship with fitness. Individuals have their own lifestyle, needs, wants, and goals which all are factors of their fitness regimen.
Fitness Recommendations by the CDC
The Centers for Disease Control has guidelines for people in many different areas of life. Let’s look into their recommendations!
The CDC recommends that adults work on moving more. More movement is better than less and in sedentary jobs, getting enough movement in can be tricky.
150 minutes of aerobic exercise a week is recommended along with 2 days when muscle-strengthening exercises are practiced that work all the muscle groups of the body.
Children and Adolescents
For kids ranging in age from 6 – 17 years old, it is recommended that they achieve 60 minutes or more of moderate to vigorous exercise. This can range from aerobic exercise or muscle-strengthening exercise, and it is also recommended to have several days of bone-strengthening exercises in there too.
Pregnancy & Postpartum
When pregnant and through the postpartum period, it is highly recommended that women(or the pregnant person) achieve 150 minutes of moderate aerobic activity speed out through the week. Pregnant persons are also encouraged to talk with their healthcare provider throughout pregnancy and after for the best care.
Individuals with Chronic Health Conditions
If able, those with chronic conditions should also get the 150-300 minutes a week of aerobic exercise. This should be done with a couple of sessions of muscle-strengthening throughout the week as well. If an individual is unable to meet these guidelines, just getting some physical activity daily and working to avoid inactivity is a good thing to strive for.
The Benefits of Fitness
While physical activity is always (in most situations) beneficial, there is so much more to fitness than just meeting the above guidelines. Fitness impacts the mind, body, and soul.
Some of the immediate benefits of these exercise guidelines could be:
- Children could have improved cognitive function.
- Adults may have Reduced short-term feelings of anxiety,
- Keeping your thinking, learning, and judgment skills sharp,
- Bettering weight management,
- Getting Better Sleep,
- Reducing Health Risks,
- Strengthening bone and muscle health,
- Improving the overall quality of life.
- Common Barriers to Fitness
Barriers in Reaching Fitness Goals
Fitting in fitness can be HARD especially when everyday life is so hectic. Let’s look at some common barriers and how to overcome them.
Creating time for your personal fitness isn’t always easy. It takes commitment, planning, and energy – which sometimes is in short supply.
Setting up a routine and building fitness into a habit can do great things! The first couple weeks to a month may be hard, but as you continue to make fitness a priority, it will get easier!
Social support and having a community in fitness can be the ultimately best thing that you can do for yourself! I know that everyone is different, but having community exercise programs could be a great outlet to create relationships with those around you who have similar goals and intents for health! Having a team can be a much better environment than trying to achieve this by yourself.
Creating motivation in yourself to achieve your fitness goals, no matter what they are is important, and sometimes, it’s hard to muster that! Planning ahead, inviting friends to do it with you, and finding your community support can all aid in this.
Gyms can be EXPENSIVE, especially if you are on a budget or saving for a different goal. Understanding that any fitness exercise is better than none is important. Just because you don’t want to or can’t pay for a facility to use doesn’t mean it’s a dead end though!
Going for a brisk walk or jog, taking your kids to the playground, or even just walking your dog can be outlets for the exercise your body needs! Go for it!
The CDC.gov website recommends to “Develop a set of regular activities that are always available regardless of weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, etc.)”
If you do this, then you won’t ever have a reason to skip out on your fitness routine, even if it is something that looks a little different for the time being.
A New Routine
I have decided that I want to further my fitness this year, and I had to start somewhere. So I researched, and these guidelines that the CDC outlined seem like a good spot to start!
Building A Habit For Fitness
I am currently in the middle of building my new fitness habit – if you will – or routine. I am working to apply 30 minutes of at least 5 days a week to moderate-intensity aerobic exercise, and also 2 sessions a week of muscle-strengthening exercise.
Fitness In My Life: An Update
Over the past 2 weeks, I have been committed to this plan of action, and it’s actually going quite well! It’s becoming easier to just do and not think too much about it and I’m finding where a moderate exercise begins and an intense one ends for my personal limits.
I am feeling better, more accomplished and I seem to be getting better rest as well. As I continue on I am excited to see the health outcomes that are sure to follow as I push forward and make fitness a priority.