It is essential for young adults to maximise their physical fitness potential to support a healthy lifestyle. Early adulthood, from your 20s to 40s, is a time when you can set the foundation for a long and happy life. Yet, finding the time for regular physical activity and healthy habits can be made difficult by everyday obligations. This blog discusses straightforward strategies to keep you healthy within your busy schedule.
What is fitness?
Fitness is essential for your present health and setting the foundation for your future self. Being able to move freely. To live without pain. Enjoying the hobbies that you love. These are the essential elements of fitness that can sometimes be neglected.
Start moving today!
Physical activity is one of the most important ingredients for keeping fit. You don’t need to lift heavy weights or run marathons to reach your recommended activity goals. Achieving activity goals is easier than you think. Have a look at the World Health Organization (WHO) and Australian Physical Activity Guidelines, which are summarised below:
1. 150-300 minutes of moderate-intensity aerobic activity (e.g., walking, cycling, hiking, etc.) or 75-150 minutes of vigorous-intensity aerobic activity (e.g., running, swimming, sports, etc.) or a combination per week
2. 2 x 30-minute sessions of strength training per week (e.g., weightlifting, pull-ups, push-ups, squats, pilates, etc.)
These recommendations are achievable. When broken down into minimum daily averages, that’s only 22 minutes of designated walking time per day.
What are the benefits of physical activity?
There is almost an infinite number of benefits associated with physical activity. Not only does it impact physical fitness but it also impacts our mental health, socialisation, and promotes living longer. In fact, physical inactivity is the 4th leading risk factor of death worldwide. Additional fitness benefits linked with physical activity include:
1. Reducing the risk of chronic diseases (e.g., heart disease, diabetes, etc.)
2. Stronger bones and muscles
3. Boosting energy throughout the day
4. Maintaining a healthy weight
5. Better quality of sleep
When you are in your 20s to 40s life is often hectic. Balancing your career, health, family, and friends is a challenge many people will face. We understand these are only some of the barriers to physical activity. As a result, we have some simple strategies that you can incorporate today.
1. Develop and exercise routine
One of the easiest ways to reach your milestones is to set a routine. Find a designated time where you can meet your physical activity goals and be consistent. Over time, achieving your milestones will seem intuitive and become easier.
2. Non-Exercise Activity Thermogenesis (NEAT)
How great would it be if you didn’t need to structure additional time to meet your physical activity requirements? Well, unlike exercise, you don’t! NEAT is the physical activity that you perform throughout your daily tasks. For example, parking 10 minutes further away from work so that you can easily meet your daily aerobic recommendations. By performing NEAT, even the busiest person can find time during their day to keep moving.
3. Reducing sedentary behaviour
Sedentary behaviours are tasks that require very little energy. Examples include sitting, computer work and lying down. You can help break these bad habits by setting an hourly alert reminding you to move just for a few minutes. Any time away from sedentary activities is a step in the right direction.
At Move Better for Life, our focus is on keeping you fit and healthy. If you’re in pain, feeling unmotivated or looking to improve your overall wellbeing, we are here for you. Our team of physiotherapists, occupational therapists and exercise physiologists will help you achieve your physical health goals.
Depending on the current circumstances, we can assist you within
the comfort of your own home or face-to-face.
Make a change today by clicking here.
- Park, J. H., Moon, J. H., Kim, H. J., Kong, M. H., & Oh, Y. H. (2020). Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks.Korean journal of family medicine,41(6), 365–373. https://doi.org/10.4082/kjfm.20.0165