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How to get the perfect, well-rounded exercise routine every week

Exercise has many benefits for all aspects of your health. From cardiovascular fitness to muscle strength, brain health to mood. But are you using it to its full potential?

There are 4 main types of exercise that should be included every week to give you the perfect exercise routine. When you have the perfect exercises from all 4 types, you will feel better, move more easily and feel less restricted. You will also notice improvements in your confidence and be able to live your life limited only by your imagination and not some perceived limitation or restriction.

But what are the 4 types and how much should you be doing? This blog will guide you through these 4 elements, then give you tips (bonus 5th element) to get started.

  1. Aerobic exercise
  2. Resistance exercise
  3. Flexibility exercise
  4. Balance exercise

 

Aerobic Exercise

Also known as ‘cardio’ exercise, this type of exercise is vital for your heart and lung health as well as weight management and brain health. The 3 things you need to know are:

  1. What are examples of aerobic exercises?
    Walking, cycling, swimming, dancing, hiking, kayaking
  2. How much should you do?
    The current guidelines recommend at least 150 minutes every week.
  3. How hard should you work?
    Start with moderate intensity. Moderate intensity means you can’t sing but you can talk during the activity.

 

Resistance exercise

This type of exercise is fantastic for muscle and bone health as well as making daily activities easier and safer. The 3 things you need to know are:

  1. What are examples of resistance exercises?
    Using weights, bands, machines, bodyweight; other activities including gardening, vacuuming
  2. How much should you do?
    The current guidelines recommend 2-3 sessions per week for 30-40 minutes per session.
  3. What body parts should you focus on?
    Everything! Always include lower body, upper body and core exercises into your weekly exercise routine.

 

Flexibility exercise

This type of exercise is often forgotten but so vitally important because it will help you keep (or regain) your mobility and helps to manage chronic pain. The 3 things you need to know are:

  1. What are examples of flexibility exercises?
    Static and dynamic stretches, yoga, Pilates.
  2. How much should you do?
    You should do a little bit every day. This is a “use it or lose it” concept. The more you practice, the better you will get.
  3. What body parts should you focus on?
    Everything! Our bodies are connected and designed to move and if there is a restriction in one part, such as your knee, it will have an impact on other parts, such as feet, hips and back.

 

Balance exercise

It doesn’t matter what your age is, this type of exercise is a critical skill to develop and maintain. It reduces your risk of falls and makes sure you can continue putting on your shoes with ease. The 3 things you need to know are:

  1. What are examples of balance exercises?
    Static and dynamic balance tasks such as stand on 1 leg (static) or heel toe walking (dynamic). Other examples include Tai Chi, yoga and Pilates.
  2. How much should you do?
    You should do a little bit every day. Again, this is a “use it or lose it” concept. The more you practice, the better you will get. There will always be something new to try and to learn.
  3. How can you make it harder?
    Start with static then add movement. This can be going from standing in tandem (heel to toe) to walking, or adding head turns, or closing your eyes (be safe first!). You can also try standing on an unstable surface such as sand, a pillow or bosu ball.

 

Bonus tips!

So, you need to do 150 minutes of moderate intensity aerobic exercise, 2 sessions per week of resistance training and daily flexibility and balance training. So, you’re probably asking yourself: How on earth can anyone do ALL of this EVERY week?!

My answer? Cheat!

  1. Combine as many activities as you can.
    Use stretching exercise to cool down after your aerobic and resistance exercise workout. Or you could practice standing on 1 leg while brushing your teeth.
  2. Create habits.
    Remove the decision and make it automatic. You could wake up and go for a walk or go for walk after dinner.
  3. Start small and build gradually.
    The guidelines are a target but you don’t need to start there. Start with exercise snacks then build up to bigger meals. So, start by walking for 10 minutes then build up to 30.
  4. And don’t forget to breathe!
    During every exercise, every stretch, breathe. If you get to the end of an exercise or stretch and take a deep breath in, you forgot to breathe. Slow down your movements, breathe with every repetition and make every movement count.

 

So, there you have it! The 5 elements to create your perfect exercise routine EVERY week. I know it seems daunting at first but I promised once you get started it will be hard to stop. There are endless combinations and activities you can use to get the perfect exercise routine for you, your lifestyle and needs. I hope this information helps you to get started on your HeartFit journey a little easier.

 

Ready to take your exercise routine to the next level? Contact us to chat about your options and we can guide you on the right (easy, simple and fun) path.

 

Need help or guidance? Book in for a one-on-one consultation with us to find out what’s best for you and your health.

Can’t get to us? Read our Telehealth Blog to find out if this option suits you better.

Comments (1)

Thanks Nikki. Will try to follow your advice

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