PRIORITIZE TIME FOR CARDIO
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GOAL - ESTABLISH YOUR ROUTINE
Routines can be enjoyable and fulfilling, and their health benefits may make you wonder why you did not start one earlier. A routine can help you:
Manage stress more effectively: Stress can put you at higher risk for heart disease and negatively impact your overall health. An effective routine can help reduce stress, which can lead to better mental health, more time to relax and less anxiety.
Sleep better: Routines like your sleep schedule and bedtime habits affect your mental sharpness, emotional well-being and energy. Maintaining consistent times for waking and going to bed can help you get better rest.
Eat healthier: Without scheduled time for grocery shopping, it is easier to have a unhealthy diet by ordering fast food or snacks since they are often a convenient option. Taking the time to plan trips to the grocery store gives you the opportunity to think about what healthy foods and meals you can incorporate into your everyday life.
Get active: It is easier to exercise regularly when you make time for it. A daily routine can help you stay active, and an exercise schedule or program can help you budget your time.
Start off January strong. Set your priorities. Settle into a healthy routine that supports progress towards your goals. Do not settle for old habits. Do not allow yourself to make excuses. Hold yourself accountable, and be sure to reward yourself for your wins, no matter how big or small!
Sample Routine
1. Wake up at a regular time. If you are trying to consume less alcohol, wake up earlier.
2. Exercise for 1 hour.
3. Eat breakfast & get ready for work/responsibilities.
4. Read & respond to emails. review plans & calendars.
5. Stand for at least 5 minutes every hour.
6. Take lunch.
7. Complete tasks for the day.
8. Meditate or stretch for 10 minutes.
9. Eat dinner.
10. Spend an hour on hobbies / Spend quality time with friends or family.
11. Go to sleep.
Everyone is unique. Not everyone requires a fully scheduled day to reap the health benefits of a routine. Make the choices that will help make you be healthier and get the most out of your time.
Try one thing at a time. Do not feel like you need to change your enter lifestyle all at once; it can be overwhelming and counterproductive. Make a plan. Building out your intentions and the changes you want to see can help you be consistent and hold yourself accountable.
Reframe your thinking. A routine does not need to be about changing the whole way you live. It may be more about incorporating healthier habits into what you already do so that you can live a better life for yourself and for those around you.
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Aerobic exercise is any type of cardiovascular conditioning, or “cardio.” It can include activities like brisk walking, swimming, running, or cycling.
By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system healthy.
Aerobic exercise differs from anaerobic exercise. Anaerobic exercises, such as weightlifting or sprinting, involve quick bursts of energy. They’re performed at maximum effort for a short time. This is unlike aerobic exercises. You perform aerobic exercises for a sustained period of time.
MENTAL BENEFITS of AEROBIC ACTIVITY
Reduced Stress and Anxiety: Cardio workouts release endorphins, which are natural mood-boosting chemicals. Regular exercise also helps alleviate stress and anxiety, promoting better mental health.
Enhanced Mood and Mental Clarity: Cardiovascular exercise stimulates the release of neurotransmitters like serotonin and dopamine, which contribute to improved mood, mental clarity, and overall cognitive function. That’s right—working out makes you happy!
Better Sleep Quality: Regular cardio workouts can improve sleep quality and duration, aiding in better rest and rejuvenation.
Boosted Self-Confidence: As you progress in your cardio journey, achieving your fitness goals can boost your self-confidence and self-esteem. You got this!
SAMPLE WEEKLY CARDIO ROUTINE