Incorporating physical activity is a popular goal at the start of a new year, yet many people find themselves abandoning their routines within the first few weeks. Let’s face it: maintaining an active lifestyle can be challenging. Balancing work, family, sleep, and other responsibilities often pushes fitness to the bottom of the priority list. However, staying active doesn’t have to mean hitting the gym every day or training for marathons. It’s about integrating movement into your daily routine to boost energy, improve mental health, and enhance overall well-being. Here are practical tips and strategies to help you stay active, motivated, and truly enjoy an active lifestyle.
Why is Physical Activity So Important?
First, let’s review why physical activity should be a priority. Regular physical activity is one of the most effective habits you can develop to improve both short- and long-term health. It’s not just about preventing disease; it’s about feeling better every single day.
Long-Term Benefits of Physical Activity Include:
- Weight management
- Preventing or managing type II diabetes
- Reducing high cholesterol and high blood pressure
- Lowering the risk of certain cancers
- Protecting against Alzheimer’s and other forms of dementia
- Easing anxiety and depression
- Reducing the risk of heart disease and stroke
- Strengthening bones and joints, reducing the risk of osteoporosis and osteoarthritis
- Preventing falls and fractures
Immediate Benefits of Physical Activity Include:
- Improved Sleep
- Enhanced mood and energy levels
- Boosted libido
- Increased confidence
- Greater productivity
- Strengthened immune function
- Reduced inflammation
How Much Physical Activity Do I Need?
The Physical Activity Guidelines for Americans, established by the Office of Disease Prevention and Health Promotion, recommend:
- 150 minutes of moderate-intensity activity per week, or
- 75 minutes of high-intensity activity per week.
To give context on what types of activities are low, moderate, or high intensity:
- Low-intensity activity: You should be able to talk or sing (e.g., casual walking, stretching, playing catch).
- Moderate-intensity activity: You should be able to talk but not sing (e.g., brisk walking, jogging, doubles tennis).
- High-intensity activity: You should not be able to talk or sing (e.g., sprinting, boxing, heavy lifting).
If you’re new to exercise, any additional activity—even below these recommendations—can still benefit your health. Start slow and increase intensity gradually to avoid injury. Remember, this is a marathon, not a sprint!
How Do I Incorporate Activity and Stick with It?
1. Choose activities you enjoy. If you love what you’re doing, you’re more likely to stick with it. Whether it’s running or lifting, or something less traditional like dancing, hiking, swimming, or yoga, find what makes you happy and keeps you moving. There is no perfect activity that fits everybody, so find what works best for you!
2. Identify your motivators. Reflect on why staying active matters to you. Write it down or share it with someone. Your reasons may evolve over time, but keeping them in sight will help during tough moments.
3. Set realistic goals. Start with achievable, behavior-based goals, like walking for 20 minutes three times a week. Once the habit is established, consider setting outcome-based goals, as well. Rather than focusing on a health or body size outcome (like cholesterol, weight, etc.) that is impacted by many factors in addition to physical activity, consider setting a performance-based outcome goal such as running a 5k, completing one pull up, or mastering a new yoga pose. It is rewarding and motivating to see yourself progress towards and meet performance goals, and you can continue to set new performance goals to keep you motivated over time.
4. Make it easy. Any new habit is going to be difficult, so simplify the process to reduce additional barriers. Start with short sessions, such as a 15-minute walk, or choose activities that don’t require travel or extensive preparation. Reducing these barriers makes it easier to build consistency.
5. Stick to a schedule. Find a time that works best for you—morning, afternoon, or evening—and block it out on your calendar. Consistency helps form habits and reduces reliance on pure willpower.
6. Get an accountability buddy. Share your journey with someone who can keep you motivated. This could be a workout buddy, a fitness class community, or even a personal trainer. Accountability fosters commitment.
7. Follow the “don’t miss two” rule. Life happens, and missing a day or week of activity is normal. When you fall off your routine, aim not to miss more than two sessions in a row. The sooner you return, the easier it will be to stay on track.
8. Be flexible. Adapt to challenges. If bad weather disrupts your outdoor plans, try an indoor workout. If you’re short on time, even 10 minutes of movement is better than none. Flexibility keeps you consistent.
9. Incorporate non-exercise movement. Physical activity doesn’t always mean formal exercise. Simple actions like parking farther away, taking the stairs, or walking to a nearby store all contribute to an active lifestyle and benefit your health.
10. Celebrate your progress. Recognize and reward your achievements, no matter how small. Whether it’s reaching a new milestone or simply staying consistent, celebrate your wins to stay motivated.
Staying active doesn’t have to feel overwhelming. By taking small, intentional steps and finding what works for you, an active lifestyle can become an enjoyable and fulfilling part of your daily life. Let’s keep moving forward together!
Need Extra Support?
Interested in learning more about the benefits of physical activity or need help building sustainable habits? Consider scheduling an appointment with a dietitian. Call 919.237.1337, option 4, or visit here to schedule online.
