Making Exercise a Positive Part of Your Lifestyle

Exercise bikes, strength training, treadmills, aerobics, High Intensity Interval Training (HIIT), meditation — these are just some of the exercise trends that go in and out of popularity. Americans are always searching for ways to make exercise easier or more entertaining. Exercise can often feel like an overwhelming task to add to our already busy lives. While exercise trends can encourage many to be active more in the short term, incorporating exercise long term can be limited. 

The best way to improve overall health is to make exercise a lifestyle.​

Here are some practical strategies to make movement feel less like a chore:

1. Walk more: One of the best exercises for the human body is simply walking. Walking is low-impact, accessible and powerful. Studies link it to improved heart health, better mood, reduced stress, sharper cognition and longer life. Just a 10-minute walk outside boosts alertness and energy levels. You can easily build this habit: park farther, take stairs or stroll during breaks. Japanese interval walking is a little-known method of walking that alternates between brisk and slow paces for 30 minutes, four times a week. This method has been known to improve blood pressure, aerobic capacity and mood.
2. Use a standing desk: Work is a major part of life. For the millions of Americans who work sitting at a desk, choosing a standing desk integrates physical activity naturally. Standing desks reduce the negative health risks of prolonged sitting. That back pain that you thought was simply a normal part of aging can be improved or avoided by using a standing desk. It has also been found to promote better posture, increase circulation, burn extra calories and keep you energized. This is a simple, built in way to increase movement while managing work responsibilities.
3. Consider active hobbies: One of the most enjoyable ways to stay fit is by adopting an active hobby such as cycling, dancing, rock climbing, gardening, team sports, etc. These hobbies blend physical activity with mental engagement, helping you stay motivated because they’re fun by design. They support heart and muscle strength, boost flexibility, improve balance and release endorphins (feel good hormones) to lift mood.
4. Make it social: Working out with others can make it more enjoyable and lead to sustainable habits. Going for daily walks with someone you enjoy talking to often leads to walking longer, as you enjoy the company. 
5. Start small: Avoid making major changes or jumping on fads that don’t fit your lifestyle. Small, consistent steps are much more sustainable and often lead to long-term change. Begin with a 15-minute morning walk, then add five minutes every few days until you’re comfortably moving 60+ minutes daily. This will meet the 150–300 minutes of moderate exercise weekly recommended by experts.
6. Change your perspective: Avoid seeing exercise as a chore — see it as simply a part of life. Movement is fundamental to the human body, so  a sedentary lifestyle flips that on its head, making movement feel forced. By viewing it as a beneficial part of everyday life, it becomes less of an obligation and more of an enjoyable routine.

Why is This Important?

Consistent physical activity lowers the risk of premature death by 30–40% and brings extensive physical and mental health benefits. Constant physical activity is the natural state of the human body. Shifting away from physical activity to a more sedentary lifestyle has caused many to see exercise as a chore or inconvenience. Exercise makes life more enjoyable and improves both our mental and physical health. 

Fitness trends can be motivating, but lasting change comes from integrating movement into every part of your life. Embrace movement as a part of life itself.

Always,

Dr. Calvina Ellerbe

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