You probably already know that getting plenty of exercise is key to living your best life. But did you know how exercise and longevity work together?
Cardiorespiratory fitness, or CRF, measures how well your lungs and heart distribute oxygen and blood during exercise. Getting more exercise improves your CRF, and the higher your CRF is, the more likely you are to survive the inevitable health challenges associated with aging.
Can I exercise if I have an underlying medical condition?
Yes, in most cases! Medical protocols for those recovering from a heart attack or other health concerns typically include an exercise component. Of course, certain types of exercises might be off-limits, either for a while or forever, and progressing too quickly could be dangerous. If you have underlying conditions, working with your doctor to develop a safe and realistic fitness plan tailored to you is critical. If you feel healthy but haven’t seen a doctor in a while, it’s wise to get a checkup before embarking on a new fitness routine.
How much exercise do I need?
The Centers for Disease Control and Prevention (CDC) recommends adults get at least 150 minutes of moderate exercise every week. That sounds like a lot, but it breaks down to just 30 minutes over five days in a week. You should also do some muscle strengthening at least twice a week. If you’re over 65, add some balancing tasks to the mix for maximum longevity and exercise benefits.
Remember, you don’t have to hit the gym! Walking, dancing, gardening, playing with your kids, even pushing a lawn mower counts. If you do vigorous activities, like playing basketball or swimming laps, you only need 75 minutes a week. You can also do a combination of vigorous and moderate activity. One minute of vigorous activity equals two minutes of moderate in terms of health benefits.
What if I haven’t exercised in years?
It’s never too late to start getting more fit. After your doctor gives you the go-ahead, start small. If you do too much too soon, you might get frustrated, burn out, or injure yourself. Block out 10 minutes on your calendar three times a week. When your exercise appointment rolls around, stand up and start moving. You can even begin in your home. Set a 10-minute timer and start cleaning something. Or, head out the door and down the street. The 10 minutes will be over before you know it, and you’ll have achieved your first goal!
Once you’re comfortable with the 10-minute, three-times-a-week routine, try 20 minutes. Gradually work your way up to 30 minutes five times a week. Keep in mind — small goals are always easier to achieve.
Should I go to the gym to reap the benefits of longevity and exercise?
Modern gyms aren’t the intimidating places filled with impossibly fit people most of us fear. People of all shapes, sizes, and fitness levels visit them daily. There are so many interesting group classes, personal trainers, and support for beginners. In many gyms, you can meet with someone once or twice to create a workout plan and train independently.
But again, the gym isn’t required for your fitness journey. Think about things you already enjoy doing and find a way to incorporate them into an exercise plan. Do you love to shop? Go to the nearest outlet mall, park your car near the back of the lot at one end, and do a full lap of the building. You’ll get 30 minutes of walking just by window shopping.
Or maybe you love music and dancing. Pull up a YouTube video of your favorite band’s latest tour, pretend you have floor seats, and dance it out with your kids.
I’ve been working on my fitness, but I’m getting bored.
Variety is the spice of life. Shaking up your fitness routine actually helps ensure you’re getting a full-body workout. If you’re a member at a gym, schedule a session with a personal trainer or sign up for a class you’ve never tried. If you have a home workout routine, look for tweaks online or try something radically new.
Also, consider finding a workout buddy. Being accountable to someone else is a great way to find renewed inspiration. It can also give your fitness routine a social flair, making it something you look forward to. Consider buddying up with someone who’s just getting started. Mentoring others can also be enriching and fulfilling.