Do you get enough exercise? If you’re like most Americans, you probably don’t. Only about one in three adults gets the recommended amount of weekly exercise. Between busy schedules and other barriers, curating a regular fitness routine can be difficult. Yet, physical fitness is an important part of overall health. Learn more about our physical fitness tips and our favorite types of exercise.
Keys to Physical Fitness
Physical fitness is what allows your whole body to work properly. Improving fitness improves your health and wellness. The CDC recommends adults get 150 minutes of moderate–intensity exercise or 75 minutes of high–intensity exercise per week. This doesn’t mean you only have to engage in high–intensity weightlifting. Instead, the goal is to move more, sit less. There are many options for both beginning and advanced fitness journeys. Keep reading to learn about our top five fitness tips.
- Bodyweight Exercise
- Unconventional Exercises
- Flexibility Exercises
- Cardio Exercises
- Dynamic Exercises
Bodyweight Exercise
Bodyweight exercises are those that use your own body weight instead of equipment. These strength-training exercises provide gravity resistance to build and tone muscle. Examples of bodyweight exercises include push-ups, pull-ups and crunches. Because they are so adaptable, bodyweight exercises are good for beginners. Benefits of bodyweight exercises:
- Easily modified
- Accessible, without need for equipment
Unconventional Exercises
Unconventional fitness methods include those that use nontraditional equipment. This can include kettlebells, battle ropes, medicine balls and more. Unconventional exercises build strength and muscle. Because these exercises use nontraditional equipment, they can help fight boredom in a routine. Like CrossFit, unconventional fitness utilizes core strengthening techniques and endurance. Benefits of unconventional exercise:
- Total body workout
- Good for beginners
- Avoid boredom by changing routines
Flexibility Exercises
Flexibility is the ability to move joints and parts of the body through a pain-free range of motion. Improving and maintaining flexibility can be done through regular stretching. This does not mean only stretching before exercise, though this is an important part of a workout routine, too. Stretching about 15 minutes per day can help build flexibility over time. Flexibility is cumulative, meaning that it takes regular practice to improve. Benefits of flexibility exercises:
- Release tension
- Relax
- Improve flexibility
- Improve posture
- Increase blood flow
Cardio Exercise
Cardiovascular activity is an exercise that increases respiration (breathing) and heart rate. When it comes to cardio exercise, intensity matters. Your exercise should get your heart rate up and make you breathe harder. The American Heart Association recommends identifying your target heart rate. This is to determine the percentage of your maximum safe heart rate. Ideally, this means 20-30-minute intervals of cardio activity, 3-5 times per week. Examples of cardiovascular fitness methods include walking, running, biking, swimming and more. Benefits of cardiovascular exercise:
- Weight loss
- Improve cardiovascular (heart) health
- Improve aerobic (lung) health
- Get better sleep
Dynamic Exercises
Dynamic activity is an exercise that moves your body and joints through a full range of motion. These natural body movements include dynamic stretching and movements that increase joint mobility. Examples can include shoulder rolls, leg swings, arm swings and more. Dynamic exercises are best paired with a 15-minute cardiovascular warm-up. These exercises can also be used as a warm-up for strength training. Benefits of dynamic exercises:
- Increase range of motion
- Warm-up muscles
- Lower risk of injury
Kickstart Your Physical Fitness
If you want to start a physical fitness routine but don’t know where to start, these tips can help. For full-body fitness, combine all forms of exercise. All of these exercises have different benefits. This means together they can improve overall health and wellness. Remember, it’s important to get 75-150 minutes of exercise per week.
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Last reviewed Dec. 14, 2020