Healthy Tips for Daily Workouts

Do you want to make working out a part of your daily routine? Exercising has compounding benefits. Working out regularly can uplift your mood, reduce your risk of illness, and help you get better sleep.

In the long run, working out every day can help keep you mobile, agile, and moving. It can also help you live longer.

To receive the most benefits from working out each day, it’s beneficial to change up the exercises in your routine. Doing different types of exercises can also help to reduce your chance of injury.

Research has shown that it’s important to integrate all four main types of exercise into your routine.

These are the four types of exercises to include in your routine:

1. Endurance.

Endurance exercises increase your breathing and heart rate. To build endurance, do aerobic or cardio exercises, like jogging, swimming, dancing, cycling, climbing stairs, or HIIT.

2. Strength.

Strength exercises build your muscles, strengthen bones, and manage weight. These exercises are workouts that incorporate resistance including lifting weights, push-ups, arm curls, or using a resistance band.

3. Balance.

These exercises help prevent falls in the long run. Balance exercises include yoga, tai chi, and balancing on a single leg.

4. Flexibility.

Flexibility exercises increase our mobility and reduce pain. Exercises to work out your flexibility include yoga and stretching.

You might be tempted to solely focus on your favorite type of exercise.

Research has shown, however, that it’s important to receive the different benefits by integrating all four types into your routine.

Luckily, when you improve in one area (like endurance), the other areas (like strength exercises) can also become easier.

But most importantly, start with finding the motivation to work out every day!

Follow these tips to work out every day:

1. Start with two minutes.

When it comes to creating a new daily habit, make it as easy as possible to get started. Transition into the routine of working out by starting with two minutes. After two minutes, do you want to continue? If so, keep going! If not, show up again tomorrow.

2. Make it easy to exercise.

The ultimate mind hack to exercise is making it easy.

● The day before, decide the time and place you will work out.

● Prepare your workout clothes in a specific, open place each day.

● Prepare your food, shoes, and hydration the night before.

3. Attend a class or hire a personal trainer.

If you struggle exercising by yourself, make it social! Sign up for fitness classes or hire a personal trainer. This will help motivate you to work out, as well as give you direction in your workout plan.

4. Choose consistency over intensity.

If you choose an intense workout every day, you might burn out. To avoid losing your motivation, choose to be consistent with your exercise instead of sticking to a rigid “all or nothing” plan.

5. Write down the benefits.

Studies show that permanent change comes from reminding yourself of benefits associated with committing to fitness goals. What benefits are you working towards? Maybe you will get more energy, lose weight, or feel more confident.

It can be a challenge to fit exercise into your already existing schedule. Don’t be afraid to start small as you integrate working out into your daily life. To start, commit to showing up for a short period of time each day.

Remember to give your muscles time to recover. Pushing yourself too hard during a workout can also be damaging. If you feel lethargic or tired, allow yourself to rest.

Exercise can greatly benefit your life. It’s all about finding the motivation to get started!

A 5 Minute Guide to Yoga for Bigger Bodies

Human bodies come in a wide range of shapes and sizes, and so do yoga practices. You can start doing your asanas now regardless of how much you weigh.

Your poses might look a little different from the thin flexible models who tend to dominate the images in yoga magazines and YouTube videos. Try out these tips for adapting yoga to suit a bigger body.

Practicing Yoga When You're Overweight - General Principles

1. Love your body.

Forget about competition. Yoga is a gift you give yourself. Avoid comparing yourself to those around you and focus on appreciating your own physical assets. Think about what your body does for you, and be thankful.

2. Shop around.

Sample different yoga traditions and instructors. If Ashtanga is too demanding, take a look at Yin. Find a teacher who is encouraging and supportive.

3. Stay home.

Eventually, you may want the guidance and moral support that develops in a group class, but it's okay to practice solo while you build up your confidence. Buy books geared towards bigger bodies or browse online for videos.

4. Seek inspiration.

A quick Google search will turn up images of plus-size practitioners in advanced poses that most certified teachers can't manage. Let them be your role models while you work within your personal limits.

5. Look inwards.

Remember that yoga is a mental discipline too. Reap the benefits of deep breathing, increased concentration, and greater compassion.

6. Ask your doctor.

Talk with your doctor about exercising, especially if you have chronic conditions or you've been sedentary for a while. Your physician can help you stay safe while you shape up.

Practicing Yoga When You're Overweight - Specific Strategies

1. Open wider.

Simply widening your stance can reduce pressure on your joints, and make it easier to balance in some of the most basic poses like forward bends and sun salutations. Shift your feet around until you feel secure and relaxed.

2. Clear the way.

Generic yoga instructions may not mention what to do if your chest or stomach gets in the way. Feel free to gently push body parts aside or modify the pose.

3. Use props.

Straps and blocks can help any practitioner to go deeper into many poses. You'll still receive the full benefits of the positions as long as you maintain proper posture. You may even progress more quickly because you're extending your range of motion.

4. Take a break.

Move at your own pace and come to a complete stop if you feel like you're overdoing it. Your teacher can show you resting poses or you can study them on your own.

5. Expect surprises.

Differences in individual body structure can make some basic poses difficult and some advanced poses a breeze. Forget about labels and just enjoy doing a routine that's feasible for you.

6. Speak up.

If your teacher doesn't volunteer information on how to modify a pose, ask for suggestions and alternatives. There will probably be others in the class who are looking for similar ideas, and will appreciate your taking the initiative.

7. Trust your instincts.

On the other hand, a teacher may try to lead you into a pose that's too risky for you. Listen to your body and respect your limits.

Yoga is a versatile and low impact form of exercise that can help you stay active with less risk of injury if you're overweight or obese.

Treat your mind and body to greater strength, flexibility, and peace by connecting with a yoga practice that works for you.

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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