In the fast-paced world that we live in today, making time for physical fitness has become a challenging task. With most of our time being spent indoors, with little to no physical movement, serious health-related issues are on a rise. While following a healthy physical fitness routine has become more vital than ever, staying consistent, and maintaining a routine is a challenge that most of us face. But do not worry, you are not alone!
In this article, we will understand why following a daily fitness routine is important, how to incorporate the best routine for daily life and tips to help you overcome the common hurdles that you might be facing.
Why is Physical Fitness Important?
Physical activity is very important to our body since it reduces the risk of several health-related issues like heart attack, diabetes, weight gain and more. Without proper exercise, the daily activities in our lives will become tiring and performing even a simple task will seem difficult. According to the Department of Health and Human Services U.S., it was found that only less than 5% of the adult population makes an effort to spend 30 minutes on physical activities each day.
It is important to understand that our physical health is also related to our emotional and mental well-being. Without a fit body, our endorphin levels fall and the feel-good hormones that help us tackle stress, mood swings, anxiety and other mental health-related issues get affected, contributing to a larger crisis. A fit body contributes to self-confidence, improved sleep quality, stronger immunity, and strength from inside out.
Tips to incorporate a physical fitness Routine safely
- Set Goals: Before starting a fitness journey remember why you decided to get fit in the first place. Make a fitness roadmap for yourself and ask where you envision yourself in the next six or twelve months, or three years. Identify your concern, whether its weight loss, fat loss, strength building or fitness overall. Set realistic goals, track your progress, and take baby steps to keep yourself motivated.
- Build Mindset: Once your goal is set, focus on building a healthy and sustainable mindset that matches your preferences and health goals. Focus on your goals and put effort into making your thoughts match with the goal that you have set for yourself.
- Be Positive: Be compassionate, patient and kind to yourself. Several studies prove that being compassionate towards yourself often increases your chances of success. Make sure you celebrate your achievements and forgive yourself if you miss a day or two of your routine. Learn to look past an unhealthy choice and do not easily give up on yourself. Remember, a healthy mindset paves the road to a healthy life.
- Seek Professional Help: Do not hesitate to seek professional help if you need it. If you have any health condition such as asthma, high or low blood pressure, diabetes, or injuries from a past accident, consulting with a doctor is important. You can also initially start your journey under the guidance of a certified trainer who will assist you and plan a routine that will suit you well.
- Choose the right exercise for you: Choosing the right type of daily workout routine for you will help you enjoy your journey and reach your goal faster. Try mixing cardiovascular, balance, flexibility, and strength exercises. A balanced mix will minimize the risk of an injury and keep you motivated. Additionally, you can try activities like swimming, cycling, zumba, jogging and other fun physical outdoor activities to make your journey interesting.
- Do not ignore warm-up and cool-down time: Spending 10-15 minutes in warm-up will prepare your cardiovascular system and muscles for the workout. Walking, jogging, and stretching are popular ways of warming up before an exercise. Cooling down your body after a workout will calm your muscles and relax your heart rate. This will give your body time to relax the muscles and improve flexibility.
- Hydration: When we work out, our body releases sweat through the skin to remove heat from the body and this leads to fluid loss. Drinking plenty of water will replace the lost fluid and reduce the chances of heat stress, and dehydration and maintain performance and normal body function.
- Choose correct equipment: Choosing comfortable outfits, shoes and other safety gear will reduce the chances of injuries or any mishaps. Look for quality over quantity when investing and do not compromise on comfort.
- Follow a Balanced Diet: A healthy and clean diet is always a great choice for your body. Following a nutritious diet along with your daily fitness routine will support your goal and improve your overall health. Maintain a diet rich in whole food with proteins, healthy fats, fresh vegetables, and fruits.
- Recovery and Rest: Incorporate rest and recovery into your daily fitness routine to make sure you do not over-exhaust your body. Give your body at least a minimum of 1-2 days to recover, neglecting this can lead to an injury and make way to exhaustion. In case you get injured during a workout process, consult a medical professional before restarting your routine to avoid any serious issues.
- Maintain Consistency: Being flexible with your routine in most cases helps you maintain long-term consistency. Do not get demotivated if you miss out on a day or two of workouts, and find ways to stick to your fitness journey. Finding a workout partner who values fitness and health as much as you do can also help you stay motivated.
- Monitor Your Progress: It is important to recognize and celebrate your little achievements to keep yourself motivated and remind yourself how far you have come. Try maintaining a diary or download apps that will help in tracking your progress.
Conclusion
Our overall health and fitness play an important role in our day-to-day life because it impacts us in more ways than we realise before it is too late. Our mental, emotional, and physical health are interconnected and affect us in our everyday life and even a modest change in this can greatly affect our well-being. It is important to prioritise our physical health and make time for a fitness routine that suits our time and needs. It often gets difficult to stay motivated and be consistent but bringing in some discipline and following a consistent daily fitness routine can help you achieve your goal.
FAQ’s
1. How do I start a physical fitness routine?
When thinking of embarking on a physical fitness journey, set goals and objectives that are specific, measurable, attainable, relevant, and should have time frames. Choose the exercises that are interesting for you, and develop a proper schedule
2. What are the safety precautions during physical fitness?
Power, grip, and positioning should be correct and proper form and technique should start with light weights to learn the exercises. Drink healthy amount of water and pay attention to the signals of your body.
3. What are 10 safety precautions?
To ensure safety during fitness routines follow these important tips:
- Begin the workout with a proper warm-up routine and end with a cool down.
- Use correct form and technique during exercises to avoid strain
- Stay hydrated throughout your workout routine
- Wear appropriate footwear
- Invest in comfortable clothing suited to your activity.
- Listen to the signals of your body and stop immediately if you experience pain or discomfort
- Increase the duration and intensity of your workouts gradually and do not hurry to avoid overexertion.
- Use equipment safely, ensuring it is in good condition and used correctly.
- Incorporate rest days to let your body recover
- Consult a fitness professional for guidance or a doctor if you have any health concerns before starting a new routine.
4. What are the 5 rules of exercise safety?
5 rules of exercise safety are do proper warmup, stay hydrated, wear proper exercise clothes, follow proper technique, cool down.