Physical activity is a vital aspect of a healthy lifestyle. Our bodies are evolutionarily designed for movement, and regular exercise can help us maintain our physical and mental health. However, with so many different types of exercise and fitness routines available, it can be challenging to determine the best approach. In this blog post, we will explore the elements of a well-rounded physical health program, discuss the importance of individual preferences, and provide strategies to find joy in movement.
The Importance of Physical Activity
Physical activity has numerous benefits, both physically and mentally. Our bodies are designed to move, and regular exercise helps us maintain our cardiovascular health, strengthen our muscles and bones, and improve our flexibility and balance. Physical activity has also been linked to a reduced risk of chronic diseases such as diabetes, heart disease, and certain types of cancer.
Furthermore, regular exercise has been shown to improve mental health by reducing symptoms of anxiety and depression, enhancing mood, and boosting cognitive function. Exercise can also provide a sense of accomplishment, increase self-esteem, and improve our ability to handle stress
Elements of a Well-Rounded Physical Health Program
To achieve a well-rounded physical health program, it is essential to include the following elements:
Mobility Training: This involves exercises that improve joint mobility, flexibility, and range of motion. Mobility training can help prevent injury, improve posture, and enhance athletic performance.
Strength Training: Strength training involves resistance exercises that work the muscles. It can help improve bone density, reduce the risk of injury, and increase metabolism.
Cardio: Cardiovascular exercise includes activities that increase heart rate and breathing, such as running, cycling, or swimming. Cardio can improve heart health, burn calories, and reduce the risk of chronic diseases.
Mindfulness and Meditation: Mindfulness and meditation can help reduce stress, improve mental clarity, and enhance overall well-being. Incorporating mindfulness and meditation into your physical health routine can be beneficial for both physical and mental health.
Importance of Individual Preferences
The most important factor in developing a successful physical health routine is individual preferences. It is essential to find an exercise program that you enjoy and that fits into your lifestyle. If you do not enjoy your exercise routine, you are unlikely to stick with it over the long term. Therefore, it is essential to experiment with different types of exercise until you find what works best for you
Strategies to Find Joy in Movement
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.
Make it Social: Exercise with friends or family members. This can help keep you accountable and make your workouts more enjoyable.
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.
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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