Making any lifestyle change can be challenging. And setting a fitness goal to stay healthy is utmost important. Although it is not easy to achieve our goals, they do keep us motivated and encourage us to bear the temporary discomforts for longer-lasting change.
But many people set lofty and unrealistic goals and start with intense exercising to achieve them. Initially, you will enjoy it and feel motivated. But as you fail to reach your goal you get frustrated and feel worse about yourself.
A fitness goal should be well structured and thoughtful to give you the extra incentive to keep going even when your motivation wanes out. Start with small and realistic goals and once you achieve them you will gain more confidence in your ability. Proper exercising will relieve you from daily stress and keep you active and cheerful.
Here are a few realistic fitness goals compiled by UK online Pharmacy to help you keep your fitness journey always on track.
Start with simple exercising:
If you have not planned to achieve a solid goal then you can start with simple exercising for overall wellness. Exercise 30 minutes for five days along with a few strengths training. Do not give any excuse as you have no time.
Try waking up 30 minutes earlier. Still, if your work schedule does not permit you, then spare at least 10 minutes for exercise.
Take a brisk 10 minutes during your work break. Climb stairs to reach your destination instead of using an elevator. And at least do 25 pushups before showering each morning. Pushup requires no equipment and helps to develop the pectoralis muscles of the chest that prevents breast sagging in women.
Start with modified pushups and then gradually increase them till your body builds strength to perform traditional pushups. As your body develops a habit of these simple exercising you will enjoy them and feel motivated to spread your workout time.
Try one new workout every month:
Sticking to the same workout routine every day will make you feel bored. And it is quite likely that you will start skipping exercising for a day or two a week. So as your body gets adapted to exercising, try a new workout every month.
This will keep you motivated and you will keep enjoying your daily workouts. Remember to keep getting stronger, challenging yourself is essential. If you love dancing you can also try Zumba dancing which is a great way to get your blast of cardio.
Make a healthy nutritional plan:
Along with exercising nutritional goals are crucial to achieving success. If you work out for hours in a gym and then consume food rich in calories then you may not get the desired result. Eat a balanced diet. Cut on junk food. Include more fruits and leafy vegetables in your diet along with plenty of protein and complex carbohydrates.
Also, consume black beans, oats, avocados, and blueberries. All this will boost your metabolism and burn fats, thus keeping you active for a longer time. Avoid processed and manufactured food as they have high fat and fewer vitamins. Reduce the amount of sugar intake. If you crave some sweets eat dark chocolate. Taking supplements can also help your body to get the required proteins and vitamins to stay healthy. Uk pharmacy has a list of supplements that will help to provide the required nutrients to your body.
Practice yoga and always stretch:
For people who are usually stressed practicing yoga once or twice a week can do wonders. Stress causes food cravings and excessive hunger making your body hold on to more fats.
Stretching before and after a workout, and practicing yoga daily for at least 10 minutes after a workout, relieves tension and keeps the body and mind balanced. It also keeps our muscles, spine, and joints open and flexible, and prevents injury.
Always stretch before and after a workout. Stretching throughout the day can improve the overall health of our body. Also, use yoga mats while practicing yoga for effective results. If you do not have it order one today from your reliable online pharmacist.
Exercise for increasing lifespan:
Health and longevity are extremely important and should be everyone’s priority. A person who is active and exercises daily builds immunity and adds a few more years to his life. Maintaining a healthy lifestyle with regular physical activity help to control problems like high blood pressure, obesity, poor cholesterol levels, and chronic disease associated with aging.
For increasing your lifespan an adult should perform 150 minutes of moderate-intensity cardio activity or 75 minutes of high-intensity cardio activity every week along with two days of strength training. However, only in-door cardio activity is not enough for mental stimulation. Exposure to fresh air and sunlight is also necessary. Hiking, running, and walking are great outdoor activities to increase your life span. Taking Immunity booster supplements from online chemist can also help.
Exercise for building muscles:
Some people aim at building muscles rather than losing weight to look and feel better. Lifting weight is one of the most popular ways to build muscle. Start with lifting a small amount of weight and then gradually add more weights.
In addition to weight lifting, resistance training using resistance bands and medicine balls, and doing bodyweight exercises like planks also build muscles as well as sculpt and reshape the body with lean muscle. All these exercises can be done at any intensity.
Building lean muscle helps to improve posture, reduce body fat, improve metabolism and stamina, and protect and improve joint health. Also, consume protein in the form of a shake or a hardboiled egg within 15 minutes after your workout, as it helps in building muscles.
Exercise for weight management:
Maintaining a healthy weight helps to control issues such as heart disease, diabetes, breathing problems, and certain cancers. An intense workout with interval training and cardio will help in losing weight.
Interval training can be done on a treadmill, bike, rowing machine, elliptical, and other fitness machines. During a moderate-intense activity, you can talk but not sing but during a high-intense activity, you cannot talk without pausing for a breath. It is important to take deep breaths in through your nose and out through your mouth. This will fill your lungs with oxygen and give you extra energy to continue with your workout.
Resistance training including compound movements such as squats, lunges, deadlifts help in burning more calories and thus you can reduce more weight in less time. Weight-bearing and muscle strengthening exercises also help to avoid osteoporosis. (A bone disease that makes our bones weaker.)
Have proper sleep and increase fluid intake:
A good night’s sleep for 7 to 8 hours is necessary for muscle repair and growth. As you sleep your brain rests, and your body heals and rejuvenates. Along with proper sleep and a healthy diet, it is important to stay hydrated. Drinking water equal to half your body weight every day helps your body with digestion, transporting nutrients to your bones and muscles, and improving cognitive function.
Read here to follow UK pharmacy tips to stay safe and boost your immunity during this winter.
Conclusion:
A consistency in exercising and other fitness activities will help you in achieving your fitness goals. Set a concrete timeline and motivate yourself for achieving each fitness goal. Also, treat yourself to accomplishing short-term monthly goals. A cheat day after a month of hard work will keep making you stronger to achieve your next set target.
