Just to maintain body weight, women require at least 60 minutes of daily exercise as they age, according to research published in the Journal of the American Medical Association. The advice is based on a 13-year study analyzed more than 34,000 women with a mean age of 54.2 years and a normal diet.
If you’re reading this, you probably care about your appearance and perhaps you are already motivated for 60 minutes of daily exercise. However, most people don’t think visiting the health club for an hour every day is very practical, nor is it exciting; so how can we put this advice into practice?
1. Make it intense. If an hour of moderate intensity exercise sounds boring to you, try 30 minutes of high intensity exercise. If you’re healthy enough, push yourself harder and burn calories faster.
2. Make it fun. If your current routine feels like a chore, try something new and keep your attitude positive and upbeat.
3. Leave your vehicle at home. Bicycle or run to your health club. It’s a great way to warm up the muscles before your workout and may even add those extra minutes that are recommended.
4. Stop the search for the perfect parking place. Park at the outer edge of the lot and walk.
5. Pump iron. Muscle mass aids in burning calories. Try working out with kettlebells.
6. Initiate a workplace fitness program. Ask your employer and mention the surgeon general‘s recent recommendation to create healthier work sites.
7. Understand the difference between performance and appearance. When its’ time to evaluate your fitness achievements, don’t just focus on body weight or fat. Are you faster or stronger than before? Congratulate yourself on that and know there are solutions to improve your appearance when diet and exercise fail.
You can read an abstract of the study online here at JAMA
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