[Written by Peter Nielsen].
Fall is a great time to make changes to your fitness routine. Summer is over, your activities and diet are changing with the season and you ‘fall’ into a new schedule. It’s a great time to take control of those changes and make some positive additions to your lifestyle. Autumn is also a season of practicality and budgeting, whether it’s time or finances! This actually makes it easier for you to set up a reasonable regimen that you can adhere to. You can always expand on your expectations after you’ve experienced some success.
Exercise and nutrition, of course, are the keys to positive health outcomes. Try these tips to get started.
• The fresh, cool summer weather is the perfect time to start — or restart — an aerobic regimen. Aerobic exercise reduces health risks, helps you lose or maintain weight and is great for the heart. Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity per week, that averages out to between 11 and 22 minutes a day, depending on intensity. Aerobic exercises include walking, running, cycling, swimming, aerobic classes, hiking, and stair climbing, among other things. Work up a sweat and get your heart pumping. Break up workouts into easy, moderate, and hard days.
• Regular resistance training will maximize fat loss, boost bone density, improve posture, develop muscle tone, and even slow down the aging process.
• Be more active throughout your day. Walk a few extra blocks, take the stairs, try dancing while you vacuum! The calories you burn will really make a difference!
• Drink at least eight glasses of water every day! The weather may be cooler, but your body still needs to be hydrated! Your body doesn’t function at its optimal level when dehydrated.
• Eat small meals throughout the day. Appetites increase in the cooler weather, eating smaller meals or snacks every two to three hours during the day will help suppress hunger. It will also help maintain a balanced blood sugar level throughout the day, which keeps your energy levels up.
• Pay attention to eating enough healthy food. Eat five vegetable and three fruit servings every day. Fruits and vegetables are nutrient rich with high water content and low fat and calories overhead. Fill up with fruits and vegetables and you won’t have room for the junk food!
• Keep a daily exercise and nutrition journal. Just the act of recording the food you eat and your workouts will help you make better fitness and nutrition choices.
Finally, set daily, achievable goals to help reach your long-term personal goal. Your long term goal may be to lose 20 pounds, your daily goals could be to exercise for 20 minutes, drink 8 glasses of water and eat 5 servings of fruit and vegetables. They’re achievable and will go a long way towards your final goal.
Happy Fall! It’s all within your grasp, what are you waiting for?
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