Try including exercising and activity in your daily routine!
150 mins = 5 days X 30 mins
150 mins = 5 days X [10 mins * 3 rounds]
Try to do 150 minutes per week of moderate-intensity exercise, for e.g. Brisk walking. You should exercise at least 30 mins/day for 5 days/week.
Depending on what works best for you, you can break it up into 3 chunks of 10 minutes each during the day. To gain even more health benefits, you can increase your exercise time to 300 minutes a week.
Be creative about your physical activity and do what works best for you. Exercising with your family members also has its benefits.
If you haven’t been active lately, you should consult a doctor first to make sure your body can take it.
You might also need to take a stress test and some lab tests, then you can plan the activities and exercises you enjoy doing to make sure you are committed.
You can choose between walking, jogging, biking, joining a gym, or swimming. Start slowly and increase your activity level gradually until you are doing 30-40 mins of exercise on most days.
Initially, you might not be able to do more than 10-15 mins of exercise, but once you are committed to your workout routine, you’ll be able to increase the time.
Try to use a pedometer to keep track of your progress, which can encourage you to go an extra mile.
There are many useful exercises that you can do at home, without the need for any equipment, for e.g. Sit-ups.
A pedometer is a small device that clips on to your waistband or a pocket, which helps in counting your steps. You can buy one from Nahdi Pharmacy or any sporting goods retailer. Exercise physiologists at Joslin Diabetes Center found that stated pedometers have helped people significantly in keeping track of their physical activity, especially walking.
Researchers also found that participants who wore pedometers increased their overall physical activity by 27%. Researchers further found that participants’ blood pressure, risk of stroke, and weight dropped when they walked more. Note down the number of steps and try to increase your steps each day. For example, if you walk 2500 steps per day, try to add 500-1000 more steps during the week.