Exercise: Adding Intensity
You have been exercising for at least 30 minutes most days of the week. Now you can move on to the next stage: increasing the intensity. This means doing your activity in one or more of these ways:
-
Longer. Exercise for 30 minutes or more without a break.
-
Faster. Hike, run, or skate fast enough to raise your heart rate moderately—as if you had walked fast to catch a bus.
-
More often. Do your activity more times a week.
Not just gym class
Be creative. You can reach your health and fitness goals in many ways. Try some of these activities:
-
Team sports, like basketball or soccer
-
Social or recreational activities, like hiking or dancing
-
Individual exercise, like cycling, swimming, or skating
-
Group fitness classes, like aerobic classes or weight training
Safety first
Whatever activity you choose, think about safety:
-
Wear the right safety gear and shoes for your activity.
-
Drink plenty of water during and after workouts.
-
Wear light-colored, reflective clothing if you’re out when it’s dark.
-
Make time to warm up before you exercise and cool down after.
-
Carry ID (identification) with you if you’re out alone. And be sure someone knows where you’re going.
-
If you’re on foot, travel against traffic (except on blind corners). If you’re on a bike, go with traffic. Obey the rules of the road.
Tips for sticking with it
-
Find a workout partner or sports club. If you know someone is expecting you, you’ll be less likely to skip your workout.
-
Pack a workout bag with everything you need. Then it’s ready when you are.
-
Choose a few different activities so you’ll stay interested. Make it fun!
What will help you to stick with it?
1.
2.
3.
Online Medical Reviewer:
Rahul Banerjee MD
Online Medical Reviewer:
Raymond Turley Jr PA-C
Online Medical Reviewer:
Stacey Wojcik MBA BSN RN
Date Last Reviewed:
12/1/2022
© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.