It’s that time of year where we put our good intentions to work and well, start working out!
Whether we are already avid exercisers or now wanting to be, there are countless exercise options to choose from and the beginning of a new year is the perfect reason to freshen up an old routine or simply start a new one!
We get asked by many of our clients about what type of exercise, how much, and how often is the best. Considering how overwhelming it can be paired with the goals we have, it’s no wonder we search for more targeted answers.
Over the years, our research and experience has provided us insight into three exercise practices that we feel are top for optimal health results. We share these in hopes that you can create a well-rounded, realistic, and enjoyable program for yourself!
Here are our top 3 exercises for 2019!
1. Walking
Seems simple, doesn’t it? Almost too simple to many of us.
But be careful…don’t underestimate the power of a good walk, no matter what shape you are in.
The Mayo Clinic states that walking can do such things as keep your weight stable, ward off or fight against disease, and even brighten your mood. Who doesn’t want that?
If you are only a hard-core workout person or if the thought of getting in an intense workout for the day exhausts you even thinking about when and where you’ll be able to do that, consider taking a break for the day and consider a walk instead.
Enjoy a walk outside or on the treadmill where you can get your heart rate up, while still being able to have a conversation.
A brisk 30-45 minute walk can help relieve your stress of the day, help clear your mind for better thinking, and provide you calming endorphins for a more stabilized mood. This more gentle approach to the day could be just what your physical AND mental health may need.
2. High Intensity Interval Training
Otherwise known as HIIT, this anaerobic workout is excellent for building and toning muscle as well as strengthening cardiovascular health and stabilizing optimal metabolism.
HIIT workouts typically focus on 20-40 minutes of high intensity bursts of exercise. These can include both weight training exercises and cardio. Many HIIT routines include 20 seconds of exercise that accelerates the heart rate followed by 10 seconds of rest.
This type of program allows your body to work hard and reap the health benefits without overstimulating the adrenal glands and upsetting metabolism. For example, some people may find a 40 minute workout of intense exercise without breaks may feel good at the time, but afterwards they can find themselves utterly exhausted or to the opposite, unable to calm down. HIIT can provide healthy energy while not depleting it and does not keep cortisol levels high afterwards.
Aiming for 1-3 HIIT workouts per week of 20-40 minutes can be a powerful way to keep your health optimal and for those who do not belong to a gym that offers it, there are many free online videos available to do from home!
3. Yoga
Ahh, just the sound of it can relax us. But, do we really find time to do it?
Naturopathic doctor Adams Graves, believes this is one of the most beneficial practices we can include in our weekly exercise regimen. Why?
It can do so much for us, such as:
– calm the nervous system
– soothe the adrenal glands
– lower cortisol levels
– lower blood pressure
– detoxify our system
– keep muscles flexible and strong
– strengthen our sense of balance
– clear the mind
in addition to many more benefits, depending on what type of yoga is practiced! Scheduling time 1-2 times a week for yoga can bring great calm and balance to a rigid and challenging workout program. Whether you enjoy a yoga studio, a DVD, or a video off of your phone, finding 30-60 minutes for each of your yoga sessions is a great goal to add to your weekly routine.
Whether you are trying to lose weight, get stronger, become more flexible, or for other reasons, a smart and balanced workout regimen is key to achieving your best self.
Don’t feel you have to go full force, exhaust yourself, and find you have a hard time walking the next day due to your workouts! Take care of yourself, be gentle, and push to energize and feel good.
If you would like more information on what workout program would be ideal for you personally and you live in Castle Rock, Castle Pines, Parker, Lone Tree, Highlands Ranch, Centennial, Larkspur, Monument, Colorado Springs, or the Greater Denver Metro area, please contact us at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves to discuss your goals and options.
Start the year off right – that is, with the right workout program!
REFERENCES: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
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