Exercise Tips – Best ones for 2021

Below is a list of exercise tips gathered from recent research.

1. Exercise every day

Exercise can boost mood and increase well-being. The effects of exercise are immediate. 

After just 25 minutes, you have a better mood, more energy, and less stress. Day to day, it makes you more resilient to negative emotions.

Good physical fitness is negatively associated with depression and anxiety. Regular exercise of any intensity is helpful to prevent or treat depression. Exercising every day promotes good sleep.

2. Comply by the WHO exercise guidelines

People who engage in the highest levels of physical activity are twice as likely to avoid all chronic diseases. They are also more likely to be in optimal mental & physical shape 10 years into the future.

Check out the exercise guidelines proposed by the W.H.O.

3. Do some form of high-intensity interval training twice a week

High intensive interval training is a mix of short, high-intensity bursts of exercise. It involves slow, recovery phases, repeated in a short 15-20 minute session. It can be done as either strength training or aerobic training.

The benefit of this is the activation of telomerase, an anti-aging enzyme.

It is advisable to do a HIIT workout twice a week, to gain this anti-aging benefit.

4. Do strengthening exercises at least twice a week

It is recommended that we do strengthening exercises at least twice a week for strong muscles & bones. Lifting weights is one option, but taking up tennis or dance also works.

Muscle is so important to us, especially as we get older. When older people have the muscle strength to live independent lives, they are healthier, happier, and more independent. Bone mass is also important. Bone mass starts to decrease more rapidly after the age of 35.

5.Walk for 30 minutes at a fast walking speed – should make you slightly out of breath

A study published in the British Journal of Sports Medicine proved that speeding up your walking pace could extend your lifespan.

Walking at a fast pace was associated with a reduced risk of 24% for all-cause mortality. This association was even more pronounced in the over 60’s age group.

6. Sit less, move more – move every 30 minutes

People who stay sedentary for 12.5 hours or more a day — have the highest risk of death from any cause.

For every 30 consecutive minutes of sitting – it is recommended to get up and move briskly for five minutes.

7.Exercise at the time of day that works best for you

Getting out into the light first thing in the morning sets your circadian cycles and wakes you up for the day.

A study linked morning workouts to longer sleep deeper sleep cycles when compared to exercising at other times of the day.

However, Swiss researchers found vigorous exercise performed one-and-a-half hours before bedtime was associated with several benefits. These include falling asleep faster, fewer awakenings after sleep onset, and better mood states.

8.Exercise in nature once a week

A walk in nature is associated with a multitude of health benefits including the alleviation of stress and depression.

Research indicates that regular exposure to green spaces has significant benefits on your overall health. The research showed that the greater the exposure to green spaces the greater the chances of having better overall health. Certain organic compounds that are released by trees look to be the key ingredient.

9.Include a form of exercise that offers enhanced cognitive benefits

Research indicates that when mental exercise and physical exercise are combined, the result is enhanced health benefits for the brain. Due to this fact, certain forms of exercise offer more cognitive benefits than others.

Any form of active activity that involves a lot of brainwork would qualify here. Activities of a meditative nature can also qualify.

Three forms of exercise that offer enhanced cognitive benefits are exergaming, dance, and yoga.

10. Place full focus on the present moment

If you would like to amplify the well-being effect, immerse yourself in the present moment while you are exercising. Keep your attention on your activity, your breathing, and your surroundings. Mindful movement can increase stress resilience even more than exercise alone.

11. Consider social exercise activities

By engaging in a social exercise activity, you further increase your mental, physical and emotional quality of life. You also further reduce your stress levels.

12. Listen to fast-tempo music while exercising

Fast-tempo music amplifies the physical benefits of exercise.

Research has revealed a strong link between music and both the endurance and enjoyment of aerobic exercise. It can make the workout seem like less effort and enhances the physical benefits.

13. Associate exercise with its benefits

Having the right mindset is critical to receiving the benefits.

Think of the benefits of exercise as you put your runners on in the morning. Think of the invigorated feeling that you will have after you have completed the exercise.

Research shows that having an attitude that focuses on the positive effects of exercise makes the workout feel less strenuous. It amplifies both your enjoyment of the activity and the lift in your mood afterward. And it also makes you more resilient to anxiety. You can say that the benefits of believing in exercise work as a self-fulfilling prophecy.

14. Invest in sports products that you believe in

If you have a negative image of yourself doing the exercise, invest in some sports products that impress you. Research indicates that this small effort can make the exercise seem more pleasant.

7. Consider a cold shower afterward

A cold shower for up to 5 minutes, 2 to 3 times per week – may relieve symptoms of depression. It releases endorphins, which leads to a boost in well-being and optimism.

Do not try this if you are in any way health compromised.

16. Set realistic goals

Setting realistic goals with exercise will mean that you will be more likely to achieve the desired outcome.

Aim for and celebrate incremental progress.

17. Have a growth mindset

A growth mindset is the ability to see setbacks and mistakes as opportunities to grow and move forward.

A growth mindset helps us be more resilient and helps us have more constructive reactions to setbacks in general. Research indicates that those who have a growth mindset outperform those who do not.

18. Try new exercise experiences

Research connects visiting new places and having diverse experiences to well-being. 

It is healthy to incorporate many new and diverse experiences into your schedule. 

Even small variations in routine can increase your quota of positive emotions.

Note that engaging in diverse activities is also beneficial to cognitive health.

19. The more you move the better

The more movement that you do during the day the better – whether that be housework, gardening, or intentional exercise.

10,000 steps have been the amount of “walking” that has been advocated for some time. There is no concrete scientific evidence behind the 10,000 steps specifically. (In Japan, an academic at Kyushu University of Health and Welfare wanted to help the Japanese to become more active. )

The important thing is to move as much as is possible for you. Remember that it is quantifiable daily “movement” that counts in terms of longevity.