Pillars of Health: Fitness

Physical activity is one of the best things we can do for ourselves. In the short term, physical activity can help boost your mood, improve sleep, increase energy, and reduce stress.
In the long term, physical activity can boost your cognitive abilities and brain function, your mental health, and reduce your risk of health complications, including heart disease, certain types of cancer, and premature death.
The Physical Activity Guidelines for adults aged 18-64 years old is at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, with two days of muscle-strengthening activity.
Outdoor exercise can additionally elevate your self-esteem, heighten your serotonin and endorphin levels, improve your immune system and mood.

Set goals. Consider using the SMART goal method to achieve both short- and long-term aspirations.
Bouts of activity. It may be easier to achieve your goals if exercise is completed in several short workouts that can fit into your busy schedule.
Monitor your progress. Keeping track of your activity may help you remain motivated and accountable. Viewing your progress is also a reminder of your hard work and what you have learned along the way.
Stay hydrated.
Find an accountability buddy. This partnership may have both remain motivated and assure you both have fun while achieving your goals.
Listen to music. The easiest way to instantly improve any workout is by making it more fun by listening to music. Choose any music that keeps you motivated and moving.
Schedule your workouts.
Have fun! Physical activity should not be a chore. So, do activities you enjoy. You may also change workouts regularly, join a new fitness class and reward yourself for your hard work.
Don’t forget to rest. Rest is just as important as the workout itself. This includes allowing your muscles to relax and recover, eating nutritious foods, and drinking plenty of water.

Websites

This website has tons of in-depth information and links on fitness topics including cold-weather exercise, foods for workouts, office exercise, stretching, etc.
This website has just about everything you need for developing a workout — including instruction on developing a workout, exercises for every single muscle, log templates, and more.
This website has tips on overcoming common barriers to physical activity, including not having enough time, energy, and finances.
This fact sheet has information on how to get started on being active.
This website goes over different ideas for exercises based on moderate and vigorous intensity.

This Workbook helps you effectively set, achieve, and maintain your health goals,
This print-out on Computer and Desk Stretches should be kept close by! While you’re at it, check out these 7 stretches you can do while studying.

Visit the Jack Doyle Athletics & Recreation Centre (ARC) and Health Services’ Free Lunchtime Yoga.