As you probably know, staying active has many health benefits, both mentally and physically. Exercising can reduce anxiety and stress, and help with depression. By rising brain sensitivity for serotonin, which is key to mood regulation and norepinephrine, a stress hormone, it relieves feelings of depression.
Exercising stimulates the production of endorphins, which are hormones that are produced by the body and naturally released in the brain to reduce the perception of pain. Physical activity also promotes better sleep and makes you stronger and more resistant. But sometimes, it can be hard to stick to your workout routine, so here are 4 fitness habits to adopt:
Plan a consistent fitness routine.
Consistency is key to integrating fitness to your daily life. Slow and steady wins the race. No need to plan a workout every day if it’s not realistic for you, but start small with fewer workouts a week.
According to your availability, pick the best days for you to work out during the week and stick to it. It will help you establish a fitness routine and create consistency.
At first, it may be hard to make fitness part of your lifestyle, but when it becomes a habit, you won’t want to do without it!
Prepare your workout before going to the gym.
You don't want to stand at the gym, looking around, unsure which machine you should use next. You will only waste time and your workout won’t be efficient if you’re not focused.
Exercising takes time and discipline, so organize your workout by planning out the moves you want to make, the number of sets and reps, etc.
Don’t forget to warm up and cool down.
When in a hurry, it's easy to cut out the warming up and cooling down part. However, keep in mind that qarming up prepares your body before working out by driving blood flow to your muscles. Basically, your heart starts pumping more blood and your muscle cells are more ready to receive the oxygen provided through your bloodstream. It will prevent injury during exercise, such as hamstring strains. Indeed, when they’re warm, muscles and connective tissues become more elastic, so the risks of pulling or straining them decrease.
Cooling down after physical activity is as important as warming up. After a workout, your body temperature is higher, your heart rate is still fast and your blood vessels are dilated. It’s crucial not to stop too fast, otherwise you could feel sick. A 5 to 10 minutes cool-down is perfect to recover gradually.
Diversify your workout routine.
The last thing you want to do is lose your motivation and get bored of your workout routine. There are some exercises you might love and feel good doing, but once your body gets used to them, it makes them a lot less effective. If your workout starts feeling easy, it means you’re getting stronger and fitter, so don’t hesitate to diversify your workout routine and set new goals.
Doing regular physical activity has so many benefits: it improves every aspect of your health inside and out. At first, it might not be easy to stick to a fitness routine, but once you get to see the mental and physical results, you’ll be happy to do it. No matter what, remember this: “No pain, no gain!”