Approximately 80% of American adults fail to meet the physical activity recommendations set by the World Health Organization (WHO). According to a 2022 report, only 21% of adults in the United States engage in at least 150 minutes of moderate exercise or 75 minutes of vigorous physical activity per week. Moreover, over a quarter of adults are classified as sedentary.
Sedentary behavior is a risk factor for various chronic diseases, including cardiovascular issues, diabetes, obesity, and cancer. It's estimated that physical inactivity could contribute to around 500 million cases of these diseases and lead to $27 billion in healthcare costs by 2030.
On the flip side, engaging in regular exercise reaps numerous benefits for both physical and mental well-being. It enhances cardiovascular health, mood stability, sleep quality, muscular strength, flexibility, and cognitive function.
But how does one find motivation to engage in physical activity amidst a bustling routine?
Well, the first step is to set clear and realistic goals: having a Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) objective can help maintain focus and motivation.
For instance, instead of saying "I want to lose weight," state "I will lose 5 kilograms in three months." This way, you can track your progress and celebrate your achievements.
According to the largest study on physical activity conducted by researchers at the Boston University School of Medicine, involving over 2,000 participants and published in the European Heart Journal, intense exercises prove more effective than light exercises in improving physical fitness and overall shape.
Intense exercises are those that make you breathe heavily and break a sweat, such as running or participating in team sports. They also have the advantage of requiring less time than light exercises, like walking or leisurely cycling.
Another way to stay motivated in your training journey is to seek social support: having someone to encourage, support, and work out alongside you can make a significant difference.
You can also become part of groups or virtual communities that share similar interests and objectives. Additionally, you can enlist the help of qualified professionals like fitness trainers, nutritionists, and sports doctors.
To prevent falling into a monotonous routine and risking demotivation, it's important to vary your workouts. Doing the same exercises repeatedly can become dull and discouraging.
Change up the location, time, duration, intensity, or type of physical activity you engage in. Seize everyday opportunities to move more, such as getting off the bus a stop earlier, taking the stairs instead of the elevator, playing with your pet, and so on.
These are some tips to inspire you to exercise and embrace the benefits that this practice can bring to your health and well-being.
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