1. Try New Activities: Experiment with different types of exercise until you find what you enjoy. Consider joining a fitness class or trying a new outdoor activity.
2. Make it Social: Exercise with friends or family members. This can help keep you accountable and make your workouts more enjoyable.
3. Set Goals: Setting realistic goals can help you stay motivated and focused. Consider setting short-term goals, such as working out three times per week, or long-term goals, such as running a half-marathon.
4. Keep it Fun: Incorporate music, podcasts, or audiobooks into your workouts to make them more enjoyable. Alternatively, consider finding a workout buddy or joining a group fitness class to make exercise more fun.
Sample Physical Health Routine
Here is a sample physical health routine, it is actually my routine and is not perfect:
Monday: Soccer
● Warm-up: 4 min jog. Hip and ankle mobility drills
● Match: 50 minutes of 7 vs 7 indoor soccer with my team.
● Cool-down: Stretching and chatting with the guys on the team.
Tuesday, Thursday: Cardio - swimming with my lady.
● Warm-up: Light intensity laps. Taking breaks every 2 laps.
● Laps: 20-30 laps in the pool, at a moderate intensity to focus on breathe and being calm in the water.
● Cool-down: Sauna for 10 mins. Then we jump back in the pool for a cold blitz for 3 laps.
Saturday: Spike ball, volleyball, badminton
● Warm-up: 4 min jog. Hip and ankle mobility drills
● Match: A choice of the above activities with friends.
● Cool-down: Stretching and chatting with my friends (usually over a beer)
Is this perfect? No
Is this the same every week? No
This varies quite a bit depending on the week but movement is my medicine. Also, I know I should dedicate time for some resistance workouts. But I have recently taken on more work so I am doing what helps me feel my best! Also - I work at a rehab clinic with a gym… so I am able to squeeze in a dumbbell squats and deadlifts in between patients.
Prescribing a one-size fits all routine for a physically healthy life is impossible. The above is how I stay active and this will be different depending on my mood and the seasons. But exercise is medicine and If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the world. The trick is figuring out what movement means to you.
Have fun and get moving!
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