Nerd Alert: Basic Physical Activity Guidelines

Nerd Alert: Basic Physical Activity Guidelines

Have any of you guys ever wondered how much exercise you should be doing per week, or are you looking for some guidelines to follow?

If so, let’s talk!

I’ve put together a little list that breakdowns some of the exercise guidelines you should follow per week. All of this juicy information comes from a magical place called the Center of Disease Control and some of the major health benefits of following these recommendations include decreasing the risk of hypertension, type II diabetes, premature death, coronary artery disease, stroke, cancer, and a bunch of other things that we definitely don’t want (which is why it’s super important for us to incorporate exercise into our daily lives, even if we are lazy!)

I know it can be hard to understand what you really need to do in order to be healthy and start losing weight, so I’m excited for you to check out this list and think about how you can incorporate these guidelines into your everyday life.

#1 Do aerobic exercise

  • Complete 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
  • Moderate-intensity examples: brisk walking, cycling with light effort, water aerobics
  • Vigorous-intensity examples: jogging, running, aerobic dancing, cycling with heavy effort, HIIT

#2 Strength train

  • Complete strength training twice a week for 30-60 minutes, per session.
  • Include 48 to 72 hours of rest time between strength training sessions to allow your muscles to repair.
  • Exercise each major muscle group – biceps, triceps, deltoids, quadriceps, hamstrings, glutes, abdominals, obliques, etc
  • Exercise ideas: bicep curls, tricep extensions, shoulder raises, squats, bicycle crunches, planks.

#3 Stay hydrated throughout the day

  • Water delivers oxygen, eliminates toxins and waste, lubricates your joints, boosts your immune system, aids in weight loss, and the list goes on! Our organs need water to function properly.
  • Without drinking the amount of water you need per day, you won’t be able to maximize your workout. Dehydration leads to fatigue and can also make you constipated and gain weight. So please, drink your water!
  • You can figure out how much water you need per day and a bunch of other cool things about water here.

#4 Include stretching in your cool down

  • Stretching improves blood circulation, flexibility, range of motion, and performance. Stretching is also great for stress relief, improving your posture, and calming your mind.
  • Stretch each major muscle group and hold for 10-30 seconds (static stretching!)
  • You can find some basic stretches to start with here.

Not so bad, right?

I hope this gives you some clarity if you’re new to exercising or just want to know the facts. I know looking at all of this information can be intimidating and overwhelming, but take each section one at a time and come up with a game plan. Don’t be afraid to make adjustments as you’re figuring it all out, and feel free to reach out to me if you need and help. That’s what I’m here for!

Hugs!

Victoria

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