Veggie Blog

Moderate exercise for fitness

Have you ever come home tired and stressed from work, only to have your three children run up and ask you to play basketball with them? You said no and promised to play after you had rested.

Instead of disappointing your children, why not say yes after all? You may be surprised by how much energy you have after 30 minutes of activity.

Why moderate exercise helps

Did you know that exercising at a moderate pace for just 30 minutes can make you feel a lot better mentally? Studies link regular physical activity with better mood, sharper thinking and clearer problem solving. That is not all: many people also find it easier to fall asleep at night when they are active for about 30 minutes a day.

What else does moderate exercise do for you? It builds self-discipline and can have a positive effect on how you approach life. Exercise lifts your mood and can help ease mild low moods, although it is not a replacement for treatment if you are depressed. If you are just starting, 15 minutes on 2 to 3 days a week is fine. Increase the time once your body gets used to it, working towards the commonly recommended 150 minutes of moderate activity a week.

DON’T push your body too hard! If something hurts, stop. You can take a break from exercising for a few days and then start again, going back to an easier level.

Five easy ways to get moving

Here are some simple exercises you can do and enjoy:

1. Walk. Make use of your surroundings. You can walk your dog, or go with your roommate or child. Encourage your family to walk every day, and you will burn calories while enjoying the outdoors and getting some daylight.

2. Discover yoga. Yoga is a gentle activity that many people find refreshing for both body and mind. Start with basic positions that are not too complicated. A five-minute yoga session can perk you up after a long day: you relax and stretch at the same time!

3. Play sports. Try basketball, football, baseball, tennis or badminton. Doctors often recommend sports as an enjoyable way to stay fit and healthy. Sports can be played at a moderate level too; you do not have to take them seriously. Shooting hoops with a friend is moderate exercise that also counts as a sport.

4. Join activity programs at work. If your workplace does not have an exercise program yet, why not start one? Talk to your manager about it and begin with your colleagues. You burn calories and also get to know each other better. Aim for 30 minutes, 3 times a week.

5. Exercise through household chores. Gardening, raking leaves, mowing the lawn, doing the laundry, vacuuming and washing the car are all easy exercises at home. Use these chores to work up a sweat. Instead of relying on machines and gadgets, why not do some of the work by hand?

Making exercise part of your daily routine may surprise you with how many calories you burn. Thirty minutes of moderate activity typically burns around 150 calories, and longer or more vigorous sessions burn more.