Every month, members of the Get Me Back community focus on a different theme or challenge. This month (August), it's all about trying to reach (and exceed) the recommended 150 minutes of moderate cardiovascular (CV) exercise each week. So as we close this month's challenge, here's some top tips on getting your 150 CV mins every week.
Why should we do this?
Engaging in regular cardio exercises is essential for maintaining good health and overall well-being, especially after cancer. According to the World Health Organisation's guidelines (1), adults should strive to accumulate at least 150 minutes of moderate-intensity cardiovascular exercise each week. Although this may seem challenging, with the right strategies and approach, you can easily reach this goal. In this blog post, we'll explore some practical steps to help you achieve your 150 CV exercise minutes every week.
Set clear exercise goals:
Start by defining your exercise goals. Determine the number of days each week you plan to exercise and the duration of each session. Aim to gradually increase intensity and duration over time. Having clear goals will help you stay focused and motivated.
Choose activities you enjoy:
To stick with your exercise routine, it's crucial to select activities that you find enjoyable. Whether it's jogging, cycling, swimming, dancing, or playing a sport, engaging in something you genuinely like will make it easier to stay committed and motivated.
Break it down into manageable chunks:
If the idea of doing 150 minutes of exercise in one go seems daunting, remember that you can break it down into smaller chunks throughout the day. For example, aim for three 10-minute sessions in the morning, afternoon, and evening. Breaking it down will make it feel more achievable and less overwhelming.
Incorporate HIIT (High-Intensity Interval Training):
HIIT workouts involve short bursts of intense exercise alternated with recovery periods. These workouts are highly effective for maximizing cardiovascular health benefits in a shorter amount of time. Get Me Back runs weekly low-intensity HIIT classes for members that are easy on the joints, without a burpee or mountain climber in sight!
Active transportation:
Take advantage of opportunities to be physically active during your daily routines. Consider cycling or walking to work, school, or when running errands, instead of relying solely on your car or trains. These small changes can help you accumulate exercise minutes while incorporating physical activity seamlessly into your day.
Use technology:
Make use of fitness apps (like Get Me Back!), smartwatches, or pedometers to track your activity levels and keep yourself accountable. These tools can provide valuable insights into your progress, help you set goals, and provide motivation to hit your targets.
Join classes or groups:
Physical activity becomes more enjoyable when done in a social setting. Join a fitness class, running group, or sports team to meet new like-minded individuals and ensure you have a supportive network cheering you on.
Make exercise a habit:
Consistency is key to achieving your exercise goals. Schedule exercise sessions like any other appointment and make them non-negotiable. Over time, exercising will become a habit, making it easier to fit into your weekly routine.
Be flexible with your routine:
Life can get busy, and unexpected events might intervene with your planned exercise sessions. Stay flexible and adapt to unforeseen circumstances. If you miss a day or fall short on minutes, simply make up for it by increasing your exercise duration during the remaining days.
Listen to your body:
While reaching your exercise goals is important, it's equally crucial to listen to your body. Pay attention to any signs of fatigue, pain, or discomfort. If needed, take rest days or opt for low-impact activities to let your body recover.
Reaching the recommended 150 cardio exercise minutes per week is an attainable goal with proper planning and dedication. Remember to set clear, realistic goals, choose activities you enjoy, and break your exercise routine into manageable chunks. By incorporating these strategies, you'll be well on your way to a healthier, more active lifestyle. Embrace the journey, stay motivated, and enjoy the numerous benefits that regular cardiovascular exercise brings.
References:
World Health Organisation: Global action plan on physical activity 2018-2030: more active people for a healthier world