Whether you want to lose weight, maintain weight, or gain lean muscle, exercise is absolutely crucial to accomplishing your fitness goals and living a healthier lifestyle.
Problem is, only half of Americans exercise three days a week or more. And even worse, 30 percent of ya’ll exercise zero days per week, according to a 2012 Gallup poll.
The good news for you is the free exercise articles below will help you get into better shape without spending a ton of money or wasting a lot of time.
There are a ton of benefits to physical activity. Research shows exercise can help you:
- Lose, gain, or maintain weight (depending on your fitness goals).
- Sleep better.
- Lower your risk of diseases such as cardiovascular disease, diabetes, and cancer.
- Improve your resistance to infection and illnesses.
- Improve your mood and energy levels.
- Feel better about yourself.
How much exercise do you really need?
The American College of Sports Medicine and Department of Health and Human Services recommend the following for adults:
Get at least 150 minutes of moderate-intensity exercise per week.
- Either five 30-60 minute sessions of moderate-intensity exercise each week or three 20-60 minute sessions of vigorous-intensity exercise
- Moderate aerobic exercise includes things like brisk walking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities like running, dancing, or playing sports like basketball and soccer.
Train each major muscle group two or three days each week using a variety of exercises and equipment.
- Light intensity is best for older persons or previously sedentary adults starting exercise.
Do flexibility exercises at least two or three days each week to improve range of motion.
- Static, dynamic, ballistic and PNF stretches are all effective.
Do neuromotor exercise (also known as “functional fitness training") two or three days per week.
- Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
All of us are busy, and sometimes it’s hard to squeeze in a workout.But the bottom line is this: you can either keep making excuses why you don’t exercise (like most people do), or you can choose to make time for it. It’s that simple.
Even if you can only get in 15 minutes of jogging, riding your bike, lifting weights, or yoga, a little exercise each day is better than nothing. Those 15-minute workouts really start to add up, trust me. So next time you’re home on the couch after a long day or work, get up and do some pushups or stretching during a commercial break.
Exercise doesn’t have to be expensive either. You don’t need to spend $50/month on a gym membership to get in shape. The free exercise articles below will show you how to start burning more calories without spending a ton of cash.
And remember, a healthy diet and exercise go hand-in-hand. Eating healthy foods combined with getting regular exercise is the absolute best way to lose weight and start looking and feeling better about yourself. So here’s my list of free exercise articles for your viewing pleasure:
Free exercise articles