Physical activity can do wonders for your health. It reduces risk for illness and disease, improves balance, strengthens bones, aids in weight loss, boosts self-esteem, and relieves stress.

The Department of Health and Human Services recommends about 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise a week, along with strength training exercises at least twice a week.

Examples of aerobic exercise are walking, jogging, swimming, biking, and dancing. There are several different options for strength training exercises. Examples are push-ups, squats, sit-ups, and lunges. Strength training can be done using body weight or equipment such as resistance tubes and free weights.

While the many benefits of physical activity are well-known, it can still be difficult to incorporate it into daily life. It is important to start small and pace yourself. By doing so you will be more likely to stick with it, as well as avoid injury. Think about what you like and dislike about physical activity. Being active does not have to be boring; it should be something that is fun and enjoyable. If you dislike going to the gym, find a fun exercise routine to do in your own home, go hiking, or play an outdoor sport. The possibilities are endless. If you choose activities you enjoy you can make physical activity a lifetime habit and improve your health.


From: Mayo Clinic Health System Health Note
Amy Every
Senior Communication Consultant
Marketing Communications
Mayo Clinic Health System Franciscan Healthcare
700 West Avenue South
La Crosse, WI 54601
mayoclinichealthsystem.org

The most important thing to do to stay motivated is to believe in yourself

Soon it will be time for making New Year’s resolutions. If you have some changes you’d like to make this coming year, read on.

 

Mayo Clinic Health System Health Note

Are you struggling to find the motivation to break a bad habit, or make a change that you know will improve your health? You are not alone. Many times the hardest part of making any sort of change is getting started.

 

The following tips may help you find the motivation you need to make a change:
First ask yourself, what are the benefits? It may motivate you to write down the benefits in comparison to the negatives of making a change. Doing so will make you realize that the effort it will require is worth it.

 

Once you have realized the benefits, make a plan of action. Identify specific and manageable goals to work towards. Multiple small goals often lead to more success than one large overarching goal.

 

It is also important to remember to make a change only if you want to and are ready to change. If you are trying to change just because someone else wants you to, you probably will not stay motivated for long. However, a support system’s encouragement will help keep you motivated.

 

And finally, the most important thing to do to stay motivated is to believe in yourself. Focus on your goal, and if you feel yourself slipping, reach out to your support system or coach yourself using positive self-talk. Examples of positive self-talk are phrases such as "I can do it," "I’ll give it a try," or "I can do anything I set my mind to." Using positive self-talk is simple, reduces stress, improves self-esteem, and keeps motivation up through difficulties.

 

Source: West Virgina University http://well.wvu.edu/articles/motivation_to_change_your_health_habits

 

From: 

Amy Every 

Senior Communication Consultant

Marketing Communications

Mayo Clinic Health System Franciscan Healthcare

700 West Avenue South | La Crosse, WI 54601

mayoclinichealthsystem.org