Exercise Regularly
As mentioned above, those places with the highest life expectancies are filled with people who enjoy movement and exercise. Mediterraneans, for instance, spend a lot of time walking around with friends. The French, who are notorious for their high fat diets yet slim waistlines, understand the balance of calories in versus calories out. When they want to indulge, they move more. When they need to rest, they rest but eat less.
But if you need more motivation, here it is: Individuals who have at least 150 minutes of physical activity per week have a 33 percent lower risk of all-cause mortality than people with more sedentary lifestyles.
150 minutes is not as much as it seems. Let’s break it down per day. 150 minutes divided by 7 days is around 22 minutes of activity a day. That is not a lot—and yet you say you don’t have time! The best part is that you don’t have to do those 22 minutes all at once either. You can divide it up into two 11-minute brisk walks around the block.
Walking is one of the best exercises for you. Even at a moderate pace, you can improve your mood, control your weight, strengthen muscles and bones, and decrease your chance of various diseases, including diabetes and heart disease.
If you have disabilities that prevent you from walking around, you could sign up for aquatic classes or have a physical therapist work with you. There are also inclusive dance therapy classes popping up.
Now, with just 30 minutes of physical activity, you could have less anxiety, increased sensitivity to insulin, lowered blood pressure, and even get better sleep at night (which is important, too). The more you move, the better the benefits.
The key is to find something you enjoy. Explore your options. If you like walking and running, start out with that. Hiking, kayaking, dancing, surfing, martial arts, boxing, weight training, and so many other options exist. Even lighter options, like gardening, yoga, and tai chi can be beneficial to your overall health and wellness.
Exercise does not have to be done at the gym, either. Dozens of online/virtual options have been introduced since the beginning of 2020 because of the global pandemic. If you are unsure or don’t like going to the gym, you can get access to thousands of quality fitness classes right through your TV, computer, or phone.
