We are in the middle of this blog's “Simple Swaps for a Healthier Life Series”. So far we have had Seven Must-Have Tips For Making Healthier Choices, 5 Healthy Snack Swaps for a Healthier You, and Seven Magically Smart Low-Carb Swaps for High-Carb Favorites. There are many more to come, but I wouldn’t be doing a very good job at promoting a healthier lifestyle if I didn’t talk about exercise.
Unfortunately, it is reported that nearly sixty percent of adults in America don’t participate in the recommended amount of daily physical activity. Even worse, twenty percent are said to be completely inactive or sedentary. A sedentary lifestyle can lead to many complications over time and can decrease your life expectancy by nearly a decade.
Your activity level is a vital component of your daily routine, however, it is often a task that is easier said than done. Not all movement is healthy and many common exercises performed worldwide can harm your body and be quite boring. If you don’t enjoy doing the exercise you will most likely not do it unless you have serious motivation.
This is defiantly a health habit I struggle with, I spend most of my day at my desk. Getting a Fitbit has helped by showing me how much I am moving throughout the day or well, not moving. It also reminds me to get up and move if I don’t have enough steps in for that hour. I can plan my breaks around this information. Do you struggle with this as well?
One thing that has helped me is finding joy, in brisk walking. This lets me clear my head as I breathe in the fresh air, it gets my heart pumping, and I get all the wonderful benefits of exercise. My point is not that you should walk, though I highly recommend it, my point is to find an exercise that brings you joy so that you do it every day and you stick with it. Serval weeks ago it was 17 degrees outside and I still went on my walk. I hate the cold and didn’t want to do it, but I am so glad I did. It felt great to get in that movement and I was very refreshed afterward. If I didn’t enjoy my walks so much, it would have never happened on that cold day, so pick something you love doing.
Here are five exercises to swap for ultimate health and more enjoyment in physical activity:
Swap Running for Brisk Walking
You don’t have to run to get the benefits of running. Running is not that great for your joints, but you can get the same aerobic benefits by switching out running for
brisk walking. Walking requires that you keep a foot on the ground and use your arms to propel you forward as fast as you can without breaking into a run. I know I talk about this a lot but there is a reason why it’s so great. Check out Walk For A Healthier You.
Swap Sit-Ups or Crunches for Planks
Sit-ups and crunches are thought to be the time-tested core exercise, but did you know you can get just as much from doing planks instead? When you do a plank, you only need to hold the position for a short time to get the benefit, thus enabling you to do this exercise almost anytime you want.
Swap Bench Dips for Close-Grip Push-Ups
If you want to target your chest and core, a close-grip pushup that requires no machinery is a great choice. To do this exercise properly, master the basic pushup and then, instead of the normal position, put your hands only a couple of inches apart and do the same motion.
Swap Leg Extension Machines for Lunges
You can do lunges while shopping or gardening, so no machine is needed. Lunges, when performed properly keep your core tight, buttocks pulled in, and spine straight while bending to the point your knee bends but not over your toe.
Swap Cardio for Swimming
Swimming is a great alternative to cardio because it is healthier on your joints and gives you an overall body workout without the stress that aerobic exercise on land would do. In addition, swimming is one of the easiest exercises that burns calories, builds muscles, and increases endurance.
In the end, incorporating the right movement and exercises for your body is important to living a healthy life. Don’t cause more problems because of not listening to your body. If you don’t know which exercise is right for you, seek the advice of a medical professional. While these alternatives are safer than most, they are not automatically safe for you and your needs. Always seek approval from your doctor before starting any new exercise or eating program, especially if you already have health issues.
What is your favorite exercise and how many times a week do you do it?
Comments