Staying active and building strength are among the top goals of a workout routine. But these simple goals become more complex with new workout and fitness trends constantly surfacing on social media, each claiming to be a game-changer, coupled with hundreds of takes on them. Moreover, the challenge of making time amid a hectic work life and squeezing in clashing gym timings can make your fitness journey even more overwhelming. It’s time to declutter and simplify your routine and understand the very basics you need so you can stay active.
Walking:
Walking is the perfect baseline activity that keeps you moving, preventing a sedentary lifestyle. It’s low-impact, requires only a bit of your time. Especially on those days when your schedule is extra crammed, walking also allows you to multitask too, catching up on your calls, audiobooks, planning for the next day or simply to give your mind a break after a long day.
On a weekly basis, we need to be spending at least three hours a week walking, broken up into 45-minute sessions so put on your favourite podcast, go learn all week. Go for a walk at least four times a week at a brisk pace. Not so pace that you are out of breath and not so slow that you can solve world peace in your conversation.
Lifting:
Lifting is crucial for building strength, and staying active is also about your body’s resilience. Even during busy weeks, you can set aside a few days for short lifting sessions that gradually build your endurance and power. The doctor also explained how one can slowly start lifting at any age.
Minimum of twice a week, we must learn to lift heavy. And heavy means what you can lift four to six times, to keep it simple. We don’t want to lift to fatigue. Listen, we don’t get there overnight, if we are just starting with body weight, it may take you six months, maybe nine to learn the technique to work up but it is so worth it.I have plenty of examples of women starting in their sixties. There’s no age limit on this.
Lifting weights plays a crucial role in building both endurance and strength, as seen in real-life examples from a fitness instructor’s class where some students initially struggled with high body fat percentages—up to 51%—and lacked the ability to walk a track or hold a basic plank. However, with just two weight-training sessions per week over a span of three months, these same individuals made remarkable progress, running 3.2 miles and holding two-minute planks, highlighting the transformative power of consistent strength training.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
