Regular physical activity can improve health and wellness. A common goal to see benefits is to get at least 150 minutes per week of moderate to vigorous intensity physical activity.
Get your doctor's approval first. Make sure the activities you are planning to do are safe for you and you know how to do them.
Many exercise programs are possible without much equipment. Walking is something most people can do. Cycling, swimming, and using the elliptical machine or rower are low-impact activities.
Lark can help you track activity and work on weight loss and healthy habits in 2022.
With the start of the New Year come thoughts of what is ahead. If you are planning for 2022 to be a healthy year for you, physical activity may be in your plans. Here are 10 things to know about exercise to get started and keep going this year.
1. Physical Activity Is for Anyone from Beginning to Advanced
It doesn't matter if you are an experienced gym rat or a complete beginner. You can find activities that are at your level. Walking is a good choice if you have not exercised in a while. Stationary cycling and swimming can also be good choices. More advanced exercisers can increase the intensity and try new activities.
2. You Don't Need Much Equipment
Good shoes and comfortable clothing are all you need to get started. At least, that's true for many workouts, such as walking, doing body weight exercises, or following dance, aerobics, or floor workouts. Add some dumbbells or resistance bands, and maybe a stationary bike or other piece of cardio equipment, and you can do a full exercise program right at home.
3. You May Already Have Workout Equipment at Home
No worries if you don't want to spend money on exercise equipment. You may already have it at home. Water bottles and soup cans make great substitutes for dumbbells. And a couch or bed can serve as a bench.
4. Online Classes Are Thriving
The American Council on Exercise (ACE) says that a trend that will continue in 2022 is the plethora of online classes. Workouts of all descriptions are available for free and through paid subscriptions. And you can also choose between live virtual classes or pre-recorded classes that you can access at any time.
5. Some Gyms Are Open Again
Many gyms closed in 2020 due to the COVID-19 pandemic. But many have reopened. There may be requirements, such as showing proof of vaccination and wearing a mask in the gym. You may still be hesitant to return to the gym, and you should not go if it worries you. For some people, though, the benefits of going to a gym may seem worth the risk of potential COVID-19 exposure. Gyms offer equipment that you may not have at home and a focused space for working out. They may also have classes.
6. Activities Should Be Safe for You
It is best to check with a healthcare provider before starting an exercise program. That is truer if you have a health condition, such as overweight, diabetes, or hypertension. Your doctor can also guide you towards safe activities for your fitness level and physical condition. For example, some patients with diabetes should avoid high-impact activities. Workouts are also safer when you start with a slow warmup to raise your heart rate and end with a cool-down to lower your heart rate. Light stretching afterwards can help prevent injury, too.
7. Exercise Can Be Fun
Actually, exercise should be fun. Or it should at least be enjoyable. These tips can help.
Try different activities until you find something you like. Walking, dancing, karate, hiking, and playing tennis are just a few ideas.
Workout buddies can pass the time while walking, lifting weights, or playing sports.
Use some of your workout time for listening to music, reading, watching movies, or just spacing out.
8. Use the Great Outdoors
Going outside can improve your mood and be more motivating than staying inside. Thunderstorms, ice storms, and extreme heat and cold are not safe for exercising. Otherwise, most weather conditions are okay if you are dressed properly and always if you are careful.
9. Exercise Can Be a Lifelong Habit
There are so many benefits of exercise. But most of them only last for hours or days. That is why it is important to think of your physical activity as a regular part of your life. Scheduling it on your calendar can help integrate it into your daily routine. So can experimenting until you find activities that you enjoy or that feel good.
10. Fitness Trackers Can Help
Fitness trackers can be motivational. They can also help you build habits. Lark health programs offer personalized coaching to help you hit weight loss and health goals. Along with fitness and nutrition tracking, Lark offers tips and feedback.
Losing weight and eating well can have big returns. They can boost health, energy, and confidence. And they can be part of your daily routine. You can even eat your favorite foods and lose weight.
Lark makes weight loss and healthy eating simple. With Lark, weight loss and healthy living happen when you make small changes that fit into your lifestyle. Lark offers tips, tracking, instant feedback, and friendly suggestions. Over time, small healthy changes can become habits for long-term success. Your personal Lark coach is available 24/7 through your smartphone so you can get expert tips, track meals, physical activity, and weight loss.
The entire program may be available at no cost to you if your health insurer covers it. Click here to find out if you may be eligible for Lark! You could be minutes away from taking the first steps to hitting your weight loss goals and improving health.
Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.