Do you want to know the secret to a longer, happier, healthier life? Well, it's pretty simple: more exercise. You're thinking, "yeah, yeah, I know, but who has time to fit that in? I have a job, a busy family - a life!" It turns out that getting the recommended daily amount of exercise is very easy. Developing a daily exercise plan is simple, and the benefits far outweigh the effort.
Numerous studies prove that a daily exercise plan impacts not only physical health but mental and emotional health as well. Among the benefits of regular exercise:
Increase ability to maintain independence for older adults
And the great thing is, just 150 minutes per week - or 30 minutes per day - of moderate exercise reaps all of these benefits.
Exercise for Mental Health?
A daily exercise plan not only trims your waist and improves heart function, but it’s a boost to mental health. Physical exertion leads to increased blood circulation, and the release of three neurotransmitters that are integral to brain function: serotonin (influences mood), norepinephrine (heightens perception), and dopamine (influences attention and sense of well-being). In just 30 minutes a day, you can improve your physical health, as well as your focus, creativity, mood, and general outlook on life.
How Much Exercise Do I Need - and How Do I Fit It In?
Exercise is defined as "physical exercise that is done in order to become stronger and healthier" (Merriam-Webster). Almost any physical movement can be performed to help a person become stronger and healthier - and it doesn't require investing hours each day in the gym or attending aerobics classes.
The US Department of Health and Human Services recommends at least 150 minutes per week (30 minutes/day) of moderate activity or 75 minutes per week of intense activity. Also - this doesn't need to be "all at once." 30 minutes per day can be split up into three 10-minute intervals. Opportunities for exercise exist all throughout your day and your routine.
Following are some ideas to help you develop a daily exercise plan. It is easy to spend 30-60 minutes involved in any of the following activities, all of which meet the definition and provide the benefits of physical exercise: