Exercise is any physical activity that makes you move your body and use energy. It can help you prevent or manage chronic diseases such as diabetes, heart disease, hypertension, osteoporosis, arthritis, depression and anxiety. Exercise can also help you maintain or lose weight, build muscle and bone strength, improve your balance and coordination, enhance your mood and self-esteem, boost your energy and productivity, and reduce stress.

Regular exercise is not only good for your physical health but also for your mental and emotional well-being. In this article, we will explore the secrets of motivating yourself and others to exercise regularly.

Secrets to Exercising Regularly

1. Choose an exercise that you enjoy and that suits your fitness level, goals, preferences, and schedule. There are many types of exercise such as aerobic (such as walking, running, cycling, swimming, and dancing), anaerobic (such as weight lifting, sprinting, and jumping), flexibility (such as yoga, pilates, stretching), and balance (such as tai chi, balance exercises). You can also mix different types of exercise to keep it fun and challenging.
2. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Moderate-intensity exercise is when you can talk but not sing while doing it. Vigorous-intensity exercise is when you cannot say more than a few words without pausing for breath while doing it. You can also do a combination of both. For example, you can do 30 minutes of moderate-intensity exercise five times a week or 15 minutes of vigorous-intensity exercise five times a week.
3. Include strength training at least twice a week. Strength training is when you use resistance such as weights, bands, machines, or your body weight to work your muscles. Strength training can help you build muscle mass, increase your metabolism, improve your posture, and prevent injuries.
4. Include flexibility and balance exercises at least twice a week. Flexibility exercises are when you stretch your muscles to improve their range of motion. Balance exercises are when you challenge your stability to improve your coordination and prevent falls. Flexibility and balance exercises can help you prevent stiffness, pain, and injuries.
5. Warm up before and cool down after each exercise session. Warming up is when you do low-intensity activities such as walking, jogging, or cycling for about 10 minutes to prepare your body for exercise. Cooling down is when you do low-intensity activities such as walking, stretching, or breathing exercises for about 10 minutes to relax your body after exercise. Warming up and cooling down can help you prevent injuries, cramps, and soreness.
6. Stay hydrated before, during, and after exercise. Drinking water can help you regulate your body temperature, lubricate your joints, transport nutrients and oxygen to your cells, and remove waste products from your body. It can also help you prevent dehydration, headaches, fatigue, and muscle cramps.
7. Wear comfortable and appropriate clothing and footwear for exercise. Choosing clothing and footwear that fit well, support your body, and allow you to move freely can help you prevent injuries, blisters, chafing, and discomfort. You can also choose clothing and footwear that are suitable for the weather, the activity, and the environment. For example, you can wear layers of clothing that you can add or remove depending on the temperature, wear breathable fabrics that wick away sweat and keep you cool, wear reflective or bright colors that make you visible in low-light conditions, wear sunscreen and sunglasses to protect your skin and eyes from the sun, wear a hat or a scarf to protect your head and neck from the cold or heat, wear gloves or mittens to protect your hands from the cold or friction, wear socks that prevent moisture and friction, and wear shoes that have good cushioning, traction, and stability.
8. Set realistic and specific goals for your exercise. Having goals can help you stay motivated, focused, and accountable. You can set short-term and long-term goals that are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, a SMART short-term goal could be “I will walk for 30 minutes at a moderate pace three times a week for the next month”. A SMART long-term goal could be “I will lose 10 pounds of body fat and gain 5 pounds of muscle mass in six months”. You can also track your progress and celebrate your achievements along the way.
9. Find a partner or a group to exercise with. Having someone to exercise with can make it more fun, social, and supportive. You can also challenge each other, motivate each other, and hold each other accountable. You can find a partner or a group that shares your interests, goals, preferences, and schedule. You can also join a class, a club, a team, or an online community that offers exercise activities that you enjoy.
10. Listen to your body and adjust your exercise accordingly. Your body can give you signals of how it is responding to exercise such as your heart rate, breathing rate, sweating rate, muscle soreness, fatigue, and pain. You can use these signals to monitor your intensity, duration, frequency, and recovery of exercise. You can also use tools such as a heart rate monitor, a pedometer, a stopwatch, or an app to measure your performance and progress. You should listen to your body and adjust your exercise accordingly to prevent overexertion, overtraining, injuries, and burnout. You should also consult your doctor before starting or changing your exercise routine if you have any medical conditions or concerns.

Exercising regularly is one of the best ways to live well and enjoy a better quality of life. By doing physical activities that you enjoy and that challenge you, you can reap the rewards of exercise for your body and mind. To live well by exercising regularly, you don’t need to spend hours at the gym or follow a strict regimen. You just need to find activities that suit your preferences, abilities, and goals, and do them consistently. You can also vary your routine to keep it fun and interesting. Remember, exercise is not a chore, but a choice that can make you feel good and live well.  Do you want to live well and enjoy a better quality of life? If so, you might want to consider exercising regularly.