Day 1of your Healthy Me 30 Day Wellness Challenge starts here with setting SMART fitness goals and completing your first workout. This sets the stage for what you'll do over the next few weeks as you slowly build the momentum you need to keep going.
A goal needs to be as specific as possible so you can work toward it and achieve it. What exactly do you want to achieve and how? Why do want to do it?
Setting a measurable goal is key to achieving it. For example, a measurable goal is losing 20 pounds at a healthy rate of 1-2 pounds per week. Track your progress by writing down each pound lost, which breaks down your goal into smaller ones. These small victories will build momentum and keep you motivated.
Being accountable helps to ensure success of achieving your fitness goals. By accepting this wellness challenge, you are establishing a network of support and encouragement to strengthen you for this wellness journey.
Be realistic. Don’t make your goals too difficult to follow or complete. This can lead to discouragement. It should be challenging but not overwhelming. It is important to visualize yourself reaching your goals.
If your goal doesn’t have a time limit, you will have difficulty starting and staying motivated until the end. Establish a set time period and target date to reach your fitness goal.
Planning and preparation are important when you're just getting started with exercise, but to be successful, you also need some momentum. The more momentum you can create, the easier it is to stay motivated and that momentum comes with action. It's great to ponder your weight loss goals, think about motivation and work on your commitment to exercise.
However, there's something to be said for taking action now, before too much contemplation drains your energy.
Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first, but the 2008 Physical Activity Guidelines for Americans are more flexible than ever, giving you the freedom to reach your physical activity goals through different types and amounts of activities each week. It's easier than you think!
Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week. Examples of Moderate Intensity are as follows:
Walking briskly (3 miles per hour or faster, but not race-walking)
Bicycling slower than 10 miles per hour
For those people who have already established a regular exercise routine, you can engage in 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week. Examples of Vigorous Intensity are as follows:
Race walking, jogging, or running
Bicycling 10 miles per hour or faster
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack
In addition, incorporate muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Physical activity, including exercise that increases skeletal muscle strength, power, endurance, and mass. These activities include strength training, resistance training, or muscular strength and endurance exercises.
Watch this video for a10-minute Basic Total Body Strength Training Workoutfor beginners at ----> https://youtu.be/_migdzftFMo
Intensity is the level of effort required by a person to do an activity. To measure relative intensity, pay attention to how physical activity affects their heart rate and breathing. The talk test is a simple way to measure relative intensity. In general, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.