Welcome to the Simple Steps to Improved Health Challenge Day 14 Do Some Cardio
Reminder to choose 1 of the first two actions to work on this week starting today or whatever day you want the week to start on for you. See Day 1 for more information about the challenge.
How Does Doing Some Cardio Improve Health
Generally, the benefit talked about most is heart health when you do cardio exercise. Your heart and lung function improve with cardio exercise. Your lung capacity increases and your heart gets stronger needing less force to pump.
The increased blood flow can also benefit your brain by decreasing stroke risk and improving memory. Your joints will benefit by maintaining range of motion and decreasing arthritis discomfort.
Cardio can improve your skin, sexual function, mood, sleep, and energy. The improved circulation keeps skin clearer. Hormones serotonin and epinephrine are released during cardio that improves mood.
While physical activity helps you release endorphins helping you to fall asleep faster and get into REM sleep so you wake refreshed with more energy.
Some additional benefits include lower blood pressure, improved blood sugar regulation, strengthens the immune system, and decreased chronic pain.
Additionally, sweating during cardio is great for the body. Not only does sweating help cool the body but it is a way for some toxins to be removed from the body.
Your body was meant to move and when it is doing what it was meant to do, the body responds and health improves.
Recommendations for Physical Activity
The current recommendation for adults 18-65 years old for physical activity is to do 150 to 300 minutes of moderate-intensity aerobic activity per week or 75 to 150 minutes of vigorous aerobic activity per week.
Additionally, you can combine moderate and vigorous activities. This recommendation was put out by the US Department of Health and Human Services in 2018 and seems to be the recommendation that is mentioned by World Health Organization as well.
There are other recommendations for physical activity for other age groups as well as for those with chronic conditions. Those recommendations can be found in the Physical Activity Guidelines for Americans, 2nd Edition.
Now that we have the recommendations out of the way let’s get you moving.
How to Take Action to Do Some Cardio
First Find Movement You Enjoy
The most important first step is to find movement that you enjoy doing. It doesn’t matter how much you plan or what program you buy if you don’t like what you are doing then you won’t do it.
One way to figure out what you enjoy is to go back to childhood and remember what you liked to play.
Did you jump rope, play kick the can, basketball, dance, soccer, or cheerleading? Did you mostly sit in front of the tv and play video games?
What types of games- bowling, sparing, surfing, strategy? Did you live near a beach and swim, surf, frisbee, or walk?
Whatever you did as a kid helps you to think about what activities you may like now.
If you were into sports then join a sports team. There are many recreation leagues for adults.
If you loved to swim then find a local pool that has lap days. Check out your local YMCA.
Even if you just played video games that had activity in them, you can find a place to learn how to do that activity. Learn archery or sword fighting. If you love strategy, find an obstacle course, ninja warrior class, or mud run.
Not Interested in Childhood Activities
What if none of those things interest you? That is ok. There is something for you. It might be as simple as a walk.
You may think but that is boring. How can you make it exciting?
Maybe that is the only time you get to listen to a podcast you love or hear an audiobook. Maybe on a walk is when you have prayer time or when you leave voice messages for friends. Maybe when you are cleaning the kitchen, you put on music and dance clean.
After you decide on that activity, verify with your health care provider if that is something you can start doing or if you need to work up to it. Check out the Physical Activity Guidelines because it has information on starting physical activity if you have a medical condition.
Next Plan It
The second step is to plan it. Look at your week and your scheduled activities. Decide how much time you want to spend on the activity you chose and write it on your calendar. Make it an appointment and busy time on your calendar.
Some ways to help you keep that appointment with yourself is to create a reminder on your phone before the activity to remind you that is what you planned.
Put out your clothes, shoes, and equipment the day or weekend before so it is ready when you need to go. Make sure there are no excuses to miss it.
Have a backup plan in case you do miss your physical activity time.
Maybe you decide to walk with some music or a podcast for 15 minutes every night right after dinner if you miss your scheduled physical activity time. Maybe you can skip, jump or dance around the house for 10 minutes.
Always have that little bit of movement in your day backup plan.
Finally, Have Fun!
The third step is to just do it and Have Fun! Movement has so many wonderful benefits. The best is the mood boost from the joy of doing it. Move your body. Every 10 minutes counts and adds up for your day.
Go Do Some Cardio
1. Chose your activity for this week. Verify with your health care provider that activity is something recommended for your health level.
2. Plan your activity for this week. Write it in your schedule. Put your shoes and clothes out for it. Set an alarm to remind yourself to do it.
3. Have Fun and Just Do it! And if you didn’t make it there or make it on time. Have a backup plan.
4. Finally celebrate the small and big wins.
You practiced with your team or played in the game. Yea! You did it.
Maybe you danced in the kitchen for 10 minutes while cleaning.
Yea! Celebrate it and know each time you get in some movement you are improving your health.
