Exercise and physical activity are a great way to feel better, gain health benefits, and have fun! As a general goal aims for at least 30 minutes of physical activity per day... If you want to lose weight make specific weight goals by first of all checking your BMI.
Here are some of the reasons why you should consider taking up 30 minutes of your time every day to exercise.
Here are some of the reasons why you should consider taking up 30 minutes of your time every day to exercise.
⏩It lowers cholesterol; making you healthy and happier.
⏩Exercising produces endorphins, the same hormones realized during copulation, or simply put sexual intercourse...so this improves your mood and makes you happier!
⏩Improves cardiovascular functions; Constant exercises improves the flow of blood and reduces the chances of one suffering from cardiovascular diseases such as hypertension, heart failure, arteriosclerosis, etc.
⏩Improves sexual performance; Constant exercising improves stamina making one a god/goddess in the sheets. The energy one gets is amazing...your partner will be just as happier. Married couples I urge you to do it together...you'll testify to the impact it will have on your relationship.
⏩Controls weight; Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activities you burn calories
⏩Improves energy; Do you feel exhausted by the end of the day such that your relationships are suffering because of it? Exercise energizes you.
⏩Promotes sleep; Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall and stay asleep. Don't just exercise close to bedtime
⏩Exercising produces endorphins, the same hormones realized during copulation, or simply put sexual intercourse...so this improves your mood and makes you happier!
⏩Improves cardiovascular functions; Constant exercises improves the flow of blood and reduces the chances of one suffering from cardiovascular diseases such as hypertension, heart failure, arteriosclerosis, etc.
⏩Improves sexual performance; Constant exercising improves stamina making one a god/goddess in the sheets. The energy one gets is amazing...your partner will be just as happier. Married couples I urge you to do it together...you'll testify to the impact it will have on your relationship.
⏩Controls weight; Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activities you burn calories
⏩Improves energy; Do you feel exhausted by the end of the day such that your relationships are suffering because of it? Exercise energizes you.
⏩Promotes sleep; Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall and stay asleep. Don't just exercise close to bedtime
30 fun ways to get 30 minutes of physical activity today
Below is a list of activities that will get your heart pumping and add a bit of fun to your schedule at the same time.Ready, set, play!
1. Walking/running games
Going for a walk or a jog is an easy and accessible type of exercise, but lapping your neighborhood can get boring quickly.
There are heaps of apps you can download that will transform your walk or run into an adventure. Zombies, Run! puts you in the middle of a zombie apocalypse, where zombies chase you as run to gather much-needed supplies for your community. Geocaching games, like Ingress or Pokémon GO, ask you to interact with virtual objects placed in your real world.
2. Dance party
How long has it been since you had a dance to your favorite music? Let your hair down, draw the curtains if you’ve got particularly nosy neighbors, pump some beats, and get moving. It’ll only take about eight songs for you to get your 30 minutes in, so make sure you choose your best bangers to get your heartbeat up!
3. Build your own workout
If getting to a gym class, or paying for one, is putting you off working out, don’t worry – you can get the same benefits from a home workout. Use ready-made Healthier. Happier. workouts, or build your own routine of individual exercises.
4. Frisbee
Frisbee is a quick and easy way to get moving with a friend. Count how many times you can throw the frisbee back and forth without dropping it, and make it more of a workout by asking them to make you run for it.
5. Catch and kick
Anyone with kids will know that sometimes entertaining them takes priority over looking after your own health. Kill two birds with one stone and take them to the park to kick a footy or throw a ball back and forth. Once everyone’s practiced their kicking, throwing and catching skills, take things to the next level by asking them to throw or kick long and make you run for it.
6. Take the stairs
An oldy but a goody, taking the stairs instead of an escalator or lift is great for working the major muscle groups in the legs and glutes. It might not seem like the most fun option for a workout, but you can fit a surprising amount of activity into every day by taking the stairs whenever they are an option. And if you get hooked, you can even become a competitive stair climber.
7. Walking meetings
If your workplace demands a lot of meetings, suggest making one every day a ‘walking meeting’. Head out of stuffy office rooms and to a nearby park, or just the footpath, and pound out a few steps while you talk business. Don’t forget to Slip, Slop, Slap, Seek, and Slide when you’re outside during the day!
8. Dance class
Swing dancing, tap dancing, ballet, or salsa – there are so many different styles of dance that will raise your heart rate and challenge your coordination. Most dance classes take one-off or term-based sign-ups, so you can try one style for a few months, and then switch it up.
9. Hiking
Getting out and about in the great outdoors is a wonderful way to stretch your legs and see some of the state’s amazing scenery.
10. Rock climbing
Challenge your strength and experience the adrenalin rush of defying gravity as you scale a rock wall. Find an indoor gym or an instructor that will show you the ropes on one of the outdoor climbs.
11. Water balloon battle
For some people, the best way to get active is to make it a competition. Gather some friends, fill a basket with pre-filled balloons, and try to stay dry!
12. Take your dog to a doggy meetup
Lots of people get their steps in walking the dog each day. If you’re a dog owner, spice up your routine by taking your dog along to a dog meetup, where you can meet other likeminded canine-lovers and go for a walk, run or hike together.
13. Master a jump rope routine
Jumping rope is great aerobic exercise and will get your heart rate up in no time. Get fancy by learning a jump rope routine – you can find tutorials online for everything from basic tricks through to complicated routines.
14. Practice a yoga arm balance
If you’ve been thinking that yoga is all about gentle flows and deep breaths, think again. Arm balances call on core, arm, and shoulder strength as well as the focus yoga is renowned for fostering. Start with something easy and spend some time each week developing your strength.
15. Hula hoop
Hula hooping was a bit of fun as a kid, but as an adult, it can be a serious workout. Grab a hoop and work those abs!
16. Try out that sport you always wanted to do as a kid
How long has it been since you tried something new? While starting a new sport or heading to a new class might be daunting, changing up your routine might be just the thing to get you excited about being active. Make a list of all the activities you thought would be really cool to try as a child – ice skating, fencing, kendo, ballet, fan dancing – and then pick one to try.
17. Join a team sport
Playing sport as part of a team can help you get active while making friends and feeling part of your community.
18. Make date night active night
Date night (or any time you hang with loved ones or friends) doesn’t have to be spent sitting in a cinema or binging Netflix. Get active on your next date by going bowling, playing laser tag or paintball, or sinking balls at minigolf.
19. Orienteering
Orienteering is a cross country navigation activity done on foot or bike, that requires competitors to locate and travel to different areas on a map as fast as possible. While learning navigation skills, orienteering also provides an opportunity for a great outdoor workout that can be done by people of all ages.
20. Deep clean
Did you know that getting your house and yard in tip-top shape can be good for your body, too? Check out this table by Diabetes New South Wales, which compares the energy used to do household tasks to common exercise workouts, pick a job, and get moving!
21. Shopping
You might not think of it as a physical activity, but shopping can add a lot of steps to your day. Next time you need to buy a few things, take the long way between shops, maybe doing a little window shopping on the way. Bonus points if you park your car further away from the entrance or walk to and from the shops.
22. Learn a musical instrument
Depending on the instrument, playing music can be a beneficial form of physical activity. According to 8700.com.au, playing guitar burns almost as many kilojoules as weightlifting, while playing the drums or playing in a marching band use significant amounts of energy.
23. Slide/roll down a hill (and run back up)
Got a spare cardboard box lying around the house? Find a hill and get sliding! As well as the adrenalin rush of whooshing down the hill, you’ll burn energy when you run back up to the top. If you’re not into embracing your kid-at-heart and rolling down the hill yourself, pop your kids on a blanket, drag them down the hill, and run back up. They’ll have a ball and you’ll get your heart pumping!
24. Boxercise
Got some pent-up energy to release? Boxercise is a great cardio workout inspired by the workouts of pro-boxers. Boxercise is a great way to get fit and strong and even let out your daily frustrations, without having to actually play the contact sport.
25. Slacklining
Did you ever dream of running away to join the circus? It’s not quite a high-wire, but slacklining is about as close to tightrope walking as you can get in your own backyard. Originally created by rock climbers as a way of getting between peaks, you can rig up a slackline (made of slightly elastic webbing) between two trees or poles and wobble your way across. Watch an introductory how-to video here.
26. Trampolining
Jumping on a trampoline can be a great way to relax, have some fun, and do a moderately strenuous activity at the same time.
If you don’t have a trampoline in the yard, you can head to a trampoline center to have fun on Olympic-sized trampolines, long tumbling runs, and even trampolines that run up the wall.
27. Fair games fun
Egg and spoon races, two-legged races, sack races, wheelbarrow races – there’s nothing like a silly race to get people competitive! If it’s been a while since you balanced an egg while running or tied your leg to someone else’s, it might be time to hold your own backyard fair.
28. Active games night
Games night doesn’t have to mean you’ll be sitting around a board game all night. Work some active games into your fun, like Twister, charades or salad bowl, or play an active video or VR game.
29. Yoga
Do you notice how much of an effort you make to get to something you really enjoy? Yoga is no different. When we enjoy our time on the mat, we’re motivated to keep coming back. Regularly.
For me, I love nothing more than laughing so if I start to feel a little serious with my practice, I seek out yoga teachers that have me cracking up out loud during a class. I know those classes might not offer me the deepest states of internal connection, but the enjoyment I feel inspires me and balances out the more serious moments on my mat.
30. Bike riding
Bikes are some of the best active fun you can have outside, and kids know it. What kid isn’t thrilled with a new set of wheels for their birthday?
If you haven’t ridden a bike since childhood, don’t worry, it’s pretty much like, well, riding a bike! Start off slow on an easy bike path, and as you grow your confidence you can graduate to heartrate raising hills or even off-road trails.