Fitness is often a misunderstood idea. You don’t have to go to the gym or run a marathon to stay fit. Sometimes, simple, at-home exercises and a walk is the best fitness routine. Research by Mintel found that 64% of Indians don’t exercise. That’s a shockingly high number, especially for a nation with one of the highest youth populations in the world.
We know it can be hard to find time, with packed work schedules and limited time off. However, that shouldn’t stop you from caring for your body. As you get older, you will find it harder to adopt a sustainable fitness routine. That’s why it is important to start young. According to the World Health Organization (WHO), adults should engage in at least 150 minutes of moderate exercise every week.
Physical fitness is critical to all preventive care routines. If you want to avoid visiting the hospital regularly, it’s time to get up and move those muscles. Of course, it’s also important to recognize that each person is different. There’s no one size fits all when it comes to fitness routines. That’s why it’s important to tailor a routine so that it won’t feel like a burden.
Picking A Routine
To pick a routine, find activities you like. Some people enjoy sports, others enjoy walking. You don’t have to go to the gym to stay fit. Find out what works for you and create a schedule around it. Take 30 minutes out every day to do what you love, and you will adapt and actually start enjoying your new fitness routine.
If you are struggling with motivation, we recommend pairing up with friends/family. If that’s not possible, try to download habit tracking or fitness apps. Some apps offer rewards, like badges, for completing a workout. You could also get a fitness tracker or smartwatch to help. That way, you will find it easy to stay motivated.
A good fitness routine doesn’t just involve exercise, but also proper nutrition and adequate sleep. If you don’t carefully balance all three, there could be severe long-term effects. How you balance the three will depend on a lot of factors – from age to diet, and location to family history. Talk to a doctor if you want, they will help recommend a routine for you.
Fitness Routines for Children
In general, children don’t require a “fitness routine” since they are often busy running and playing the whole day. However, increasingly more and more children are getting hooked to “digital toys”. There’s now an urgent need to encourage physical activity, as it is vital for their growth and wellbeing.
Encourage children to engage in outdoor games. They don’t have to be a sport like a cricket and football, instead, games of tag, races or even using equipment in parks is sufficient. If you know a lot of children in your society, organize mini-Olympics and regular sports tournaments with small prizes to encourage them.
Fitness Routines for Young Adults
If you are in high school, college or just started working, chances are you really don’t get time to exercise. Between tuitions, classes and all that work, exercise is probably the last thing on your mind. All that stress is exactly why you should be following a fitness routine.
Regular exercise is known to improve mood, improve your sleep and help build a healthy appetite. Ensure you set out time daily, and if you feel bored, why not try switching it up? Do different forms of exercise each day, so your whole body gets a workout. Remember to follow the ‘5 key elements’ approach for a healthy body-
Staying Fit Between 30-50
Between the ages of 30 and 50, most adults are still very capable of vigorous exercises. However, this is also the age to focus on nutrition, since it is when you are most likely to put on weight. Engage in workouts like High Intensive Interval Training (HIIT) or running, as your body is capable of it.
As you approach the late 40’s, a combination of factors like menopause in women will lead to a loss in muscle size and power. Switch intensive workouts for long walks, yoga, or light-sport like badminton. Since this is also the age when you are most likely to be working long hours at a desk, it’s a good idea to stand and walk for at least a few minutes every hour.
Fitness for seniors
Post 60, you will experience a rapid loss in bone density and muscles. Simple exercises can help reduce the speed of those changes and increase life expectancy. Engage in regular walks and functional exercises such as yoga.
Yoga is the easiest and safest way to not just improve your physical health, but also your mental health. Engaging in yoga helps in the following ways:
We at Onsurity want to help ensure you stay fit. That’s why we have partnered with Fitternity to organize a fitness webinar for all our members. It’s just one of the many perks of being an Onsurity Plus member!