Want to know one thing you can do today to live longer? EXERCISE. New research continues to emerge supporting exercise as one of the best strategies for longevity and reducing risks for disease and illness. According to reports done by the National Library of Medicine, if you…
Want to improve sleep quality?
Want to lose weight in a healthy way?
Want to reduce anxiety and depression by up to 50%?
Want to lower inflammation? Want to reduce arthritis pain?
Want to lower Alzheimer’s risk by up to 50%? Want to reverse type 2 diabetes? Want to prevent certain cancers?
Want to reduce menopause symptoms?
Then, you’ll need to exercise. Why? Because physical inactivity is a contributing cause to many of these underlying conditions. If you want to live longer and help reduce these risks, here’s what you can do today to reap the benefits of exercise this summer.
EVALUATE YOUR FITNESS ROUTINE: Take a moment to evaluate your current exercise routine. Are you meeting the minimum guidelines? Summer is a great time to make a change to your current fitness plan. The summer months make it both easier and more difficult to exercise outdoors. Why? The weather tends to be much warmer and more pleasant, but at times can become dangerously hot and humid.
PRACTICE REGULAR, MODERATE EXERCISE: In order to meet the latest guidelines of 150 minutes per week of moderate exercise, you can aim for a 30 minute exercise session five times a week. There is no upper limit to the quantity of moderate exercise. Very intense cardiovascular and strength training should be limited to 130 minutes per week, however, because past 130 minutes the risks begin to outweigh the benefits. This includes HIIT (high intensity interval training) marathons and Iron Man races, very heavy strength training, etc. Standard activities like biking, exercise classes, swimming, gardening, and so many more activities qualify as moderate exercise, which again, can be done as much as you like without dangerous risks.
MODIFY YOUR WORKOUTS TO BEAT THE SUMMER HEAT: If you choose to perform your exercises outside, consider the heat and humidity, which pose a risk for heat stroke and dehydration. Get out earlier in the day when it’s cooler, or choose a shady area or perhaps a water activity to stay cool. Otherwise, it’s best to stay in an air conditioned environment in the hot summer months in order to keep your workouts safe. Drinking water is fine during the first hour of exercise, anything longer than an hour in warmer weather would justify an electrolyte replacement beverage. When choosing an electrolyte drink, look for one without added sugars and containing magnesium, potassium, and sodium.
The bottom line is that exercise is so important year round, and continuing your regimen through the summer is critical for your continued health. Summer is also a good time to start a new routine, and try new activities outdoors with family, friends, and pets. Take advantage of the beautiful weather to increase your exercise to meet the recommended minimum of 150 weekly minutes and live a healthier life!
x Jody Trierweiler, C.N.C is a CM Magazine Contributor, and health and fitness expert in Metro Detroit. You can learn more at Jodysfitlife. com @jodysfitlife on Instagram, or see her on Live In The D on WDIV-4 NBC Detroit. Take one of her fitness classes at Life Time Fitness in Bloomfield Hills, Michigan.
