November is the time of year when days are getting shorter, and the lack of daylight contributes to feeling less energetic and turns into a challenge to keep physically active.
However, it is even more important to keep moving and not spend too much time sitting on the couch and watching television. It is essential to keep moving to maintain our spine healthy, to lower muscle tension and stress and to prevent musculo-skeletal problems. We know that active people recuperate a lot faster from an injury or health problem than someone with a sedentary lifestyle.
All you need to do is start with planning 15-20 minutes of exercise a day, four days a week. Go for a fast walk outside in the morning. If you don’t feel like going outside, you can workout at home any time of the day or night.
Home workouts have many unique advantages. One of them is to do it anytime you please and the other one is to set up a good example of an active lifestyle to your children. Working out at home may help you stick with regular exercise, since it’s so easy to keep up with your routine.
Integrating simple exercises is easy and do not involve any special equipment. You can find lots of different exercise programs on YouTube or on some specific exercising sites on the net. This can be a fun way to stay in shape at home.
Do simple strengthening exercises that require only your body weight. You probably know how to do more than you think: push-ups, sit-ups and lunges are all good options; jumping rope if your fitness level and joints’ health permit. Only 20 minutes of jumping rope burns 250 calories.
Get some hand weights or stretch bands to use at home for resistance exercise. There are also many exercises you can do using a Pilates ball.
If you enjoy dancing, dance to your favourite music or play a dancing DVD or application. Just make sure you’re working out hard enough. On a scale of 1 to 10, aim for an intensity of 5 or higher.
Stretching is an excellent way to keep more flexibility, or practice some yoga poses. Flexibility is an important part of keeping your joints healthy.
Check with your chiropractor first if you are new to exercise or have a health condition that you are concerned about. Your chiropractor can also answer questions you may have about how much exercise you do and what types of activity are best for you.
Try to make exercise part of your routine by working out at the same time every day. Remember, it takes about three weeks to form a new habit, so don’t feel discouraged if you miss one workout. Just make sure you get back into it the following day.
Keep it up, keep it interesting. Pick activities that you like to do, and you’ll be more likely to continue doing them.
If you enjoy walking, you may want to use an application on your phone that is a pedometer. You can use it to count your steps. This will help motivate you to walk more.
You might want to consider joining a gym or health club. You can ask the supervision of a personal trainer that can help you get started and take you where you want to go.
You can use machines like treadmills, stair-climbers, or exercise bikes. Try a fitness class or a new indoor activity, like dancing or water aerobics. Many cities have community centres that offer affordable fitness classes.
Choose health first, take care of your body. After all, it is the only vehicle you need to live in all your life. Eat well, get exercising, get your spine adjusted by your chiropractor and you will feel better, sleep better and live better.
By Sandra Genest-Boudreau
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Sandra Genest-Boudreau is French-Canadian, who graduated from the Canadian Memorial Chiropractic College in 1990 before coming to the Algarve in 2002. She is passionate about adjusting all her patients, particularly children.
Algarve Quiroprática clinic: EN125 in Pêra | 282 312 853 | 969 397 375
Licença da ERS n.º 17485/2019 de 11-06-2019