Results of many studies continue to support the fact that physical activity which includes various types of exercises have beneficial effects across both physical and mental health outcomes. For healthy adults, Mayo Clinic recommends the minimal weekly dedication to two types of activities: aerobic activities and strength training. In addition to those two “classical” types of exercise, short exercises or stretching, and yoga can be complementary as part of physical activity routine.

Aerobic Activity

For optimal health, individuals are advised to engage in 150 minutes of moderate or 75 minutes of vigorous aerobic activity weekly, spread over at least four days. 

Moderate activities, like brisk walking, biking, or swimming, elevate heart rate and warmth without impeding speech. 

Vigorous activities, such as running or aerobic dancing, significantly increase breathing rate. 

High-Intensity Interval Training (HIIT), involving short, intense bursts of exercise followed by rest, is particularly effective and can be done in shorter durations, like 15-minute sessions, without equipment. 

This approach to aerobic activity offers flexibility and can easily be incorporated into daily routines at home or outdoors.

Strength Training

Strength training, targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), should be performed at least twice a week for about 45 minutes per session. The goal is to complete at least one set for each muscle group, using weights or resistance that challenges the muscles within 12 to 15 repetitions. 

Various methods can be employed, including weight machines, dumbbells, body weight, resistance bands, or even rock climbing. 

While starting a strength training routine might be challenging, the benefits to physical health and strength are significant and quickly noticeable.

Short Exercises

To counteract the effects of prolonged sitting during work, it's recommended to perform short exercises every 1.5 hours.

Simple activities like chin nods, shoulder circles, pelvic tilts, seated marches, and ankle pumps can enhance circulation and reduce muscle tension. Additionally, a few squats or jumps and short stretching sessions can be beneficial. Using reminders or habit-tracking apps can help integrate these exercises into your daily routine.

Morning and evening stretching can alleviate tension, improve blood flow, and even boost confidence.

Chewing gum can also elevate metabolic rate, though care should be taken to choose gums without harmful ingredients.

Yoga

In the Western context, yoga primarily refers to hatha yoga, a practice focusing on posture-based physical fitness, stress relief, and relaxation through asanas (body postures). It offers various health benefits, including improving strength, flexibility, and balance, easing back pain and arthritis symptoms, and benefiting heart health. It also aids in improving sleep and reducing stress. 

While not typically rigorous enough to be classified as moderate aerobic activity, yoga is recognized as a light strengthening exercise. Regular practice, at least twice weekly, contributes to muscle strengthening. Group yoga sessions can also provide a sense of community and shared experience.

Lifeflows for Physical Activities

  • 1. PLAN IT

    • Dedicate 30 minutes to plan your workouts for the week.
    • Incorporate various types of exercises.

  • 2. BOOK IT

    Add workouts to your calendar.

  • 3. DO IT!

    Nothing else to add.

Resources

Collection of printables and access to Google Calendar to help you streamline tasks related to physical activities

Pick another health area to focus on

  • NUTRITION

    Embrace a balanced diet to nurture optimal physical and mental health

  • WATER INTAKE

    Emphasize the importance of adequate hydration, offering guidance on optimal water consumption to maintain bodily functions and overall well-being

  • MENTAL ACTIVITY

    Enhance cognitive functions and emotional well-being through engaging activities, mindfulness practices, and brain exercises

  • SLEEP

    Cultivate healthy sleep habits and routines to ensure restful, rejuvenating nights that contribute significantly to overall health and daily energy levels

  • HEALTH CHECKUPS

    Prioritize regular health assessments and screenings to detect potential health issues early and maintain a proactive approach to personal health care

  • MEDICATIONS

    Efficiently manage your medication needs, ensuring a well-stocked and up-to-date medicine cabinet for overall health and timely care