Exercise is Medicine

Exercise is one of the best things you can do for your overall health. As a busy adult, there are so many barriers that can hold you back from reaching your goals. Many of us truly WANT to exercise, but don't know HOW to achieve our fitness goals. 

Some barriers include:
1) "I don't have time."

Adults should be doing a minimum of 150 minutes of moderate intensity exercise or 75 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity a week. Adults should also be dedicating 2 or more days a week of muscle strengthening. (2008 Physical Activity Guidelines for America).

• For greater results, adults must increase the intensity and the duration of their workouts. As an adult, working and having a family take priority and make making time for exercise more difficult. 

2) "I don't have the energy."

According to the article, most health benefits occur when participating in 150 minutes a week of moderate intensity workouts. These workouts include brisk walking and others physical activity. After a long day, sometimes we simply do not have the energy to do anything physical for long periods of time. This can be a huge barrier when it comes to maintaining healthy living. The article also mentions that the most important thing that an adult can do is to avoid inactivity at all costs.

3) "I don't have a gym pass."

• Sometimes when we think of working out, we correlate it with imagining ourselves in a gym. Gyms can be a very helpful resource, but not everybody can have access to a gym membership. There are several other options than a gym membership, but it can cause discouragement. 

4) "I don't know where to start."

• According to 2009 Physical Activity Guidelines, "To do physical activity safely and reduce injuries and adverse events, people should increase physical activity gradually over time whenever more activity is necessary to meet guidelines or health goals. Inactive people should "start low and go slow" by gradually increasing how often and how long activities are done." 
• This chunk of information can sound very overwhelming to somebody who doesn't even know how and where to start. Without the direct instruction from someone, working out may never happen. 

How to achieve these barriers:

1) Time is very precious. Especially when balancing school, work, family, and a social life. I had a conversation about this with one of my friends the other day, and she said, "How am I supposed to set aside time for exercise? I don't even have time for myself!" I responded by asking her what if she used exercise as time for herself? We all need time to ourselves to decompress and refresh. Exercise is the perfect tool for that. Planning and setting aside YOUR time to be focus on improving YOUR health can give you a sense of independence and self-awareness.

2) Life never slows down. We live in a very fast-paced era. Personally, I like to workout early in the mornings simply to get my workout out of the way each day. I understand, however, that many people are not morning people or mornings simply don't work in their schedule. One tactic that I recommend is to plan your days ahead in advance. I understand that sometimes each day looks different. Before each day, find a time that works for your workout the following day, and spend the night before physically writing down how you are going to spend your day. This may sound silly, but it helps to physically write down and see your daily schedule on paper. 

3) When it comes to not having a gym pass, there are several workouts that can be done from home. You could simply google "Workouts from home" and find time at home (during commercials, while waiting for something to bake, etc.) where you can squeeze in time for exercise. If you are someone like me, who loves to be outdoors, there are several workouts you can do while enjoying nature. Hiking, walking, biking, swimming are all some of my favorite ways to workout.

4) If you don't know where to start, try to find somebody who is willing to workout alongside you, encourage you, and instruct you. Somebody who can give you tips on your form, new workout ideas, and other important input. Having a workout buddy can be the most encouraging thing you can do for yourself.

What's the point of exercise anyways?

• Physical activity if your everyday daily routine. Walking to class, moving around, etc.
• Exercise is scheduled and structured set aside time to work out.
• Exercise is used to improve physical and emotional health and it vital for every person. No matter what age, gender, body type, exercise is medicine for all.

Sources:

https://health.gov/paguidelines/guidelines/summary.aspx