Having a career or busy lifestyle shouldn’t mean sacrificing your health and fitness goals. It is possible for every woman to get the daily exercise she needs in as little as 30 minutes a day. But the secret to staying fit is to be consistent with your plan and schedule time each and every day for exercise and physical activity.
All you need to get started is 30 minutes of uninterrupted time, an exercise mat, some water to keep you hydrated, and a towel to wipe off the sweat. Yes, you need to sweat, even if it’s just for 30 minutes a day.
The ideal exercise program combines resistance training exercises with aerobic activities. Sometimes just exercising indoors or on the treadmill can become boring after a while and women lose interest in continuing this type of exercise program. That’s why mixing exercise with aerobic activities is so successful in helping women reach their fitness goals.
Start by stretching out your muscles. This is vital to maintaining a fitness program that works. Injuries are one of the main reasons women are forced to quit exercising. By stretching the muscles prior to exercise, you allow the muscle to warm up and increase its flexibility and range of motion.
Resistance training exercises don’t have to be difficult. Workouts that include exercises such as the lunge or squat will work the lower body and the core muscles. The core muscles are the many muscles in the torso area that enable all the large muscles to do their job. Keeping the core engaged during exercise will help to strengthen your back muscles and flatten your tummy. In effect, you’ll get the long lean tight look of a dancer’s body.
For best results, maintain a progressive resistance training program for at least 3 days per week. Alternate these days with 30 minutes of aerobic activities for 3 days a week. Aerobic exercise helps you to burn fat, build endurance and strengthen your heart. You can choose fun activities that you enjoy such as brisk walking, jogging, skating, swimming or biking. There are numerous sports that you can engage in as well. Tennis burns about 750 calories in an hour and can be a great way to socialize after work or on the weekends.
Don’t forget about all the fun things you can do with your family. Bike riding with your husband or kids, find a neighbor and start walking in the afternoons, or if you need some alone time, create 30 minutes in your schedule and go exercise by yourself. You will feel refreshed and in better control of your own fitness and health, both physically and mentally. All it takes is 30 minutes a day, that’s all you need to make some changes to your life that will provide health benefits today and tomorrow.
