We understand. You have a job, you are a mother, a grandmother or “just” a caring wife and your day is usually very busy.
“I would love to do more exercises, but I’m just too busy at the moment.” Is that you? Don’t worry! AtMindMate, we want to help you to be more healthy and fit. 10 minutes per day can already make a difference. MindMate’s daily activities plan is perfect for those who just want to get started.
A workout routine is important for you, regardless of your age. Why? Because research suggests that it might ward off a number of age-related disease such as cardiovascular disease and it can reduce the odds of gaining weight and be obese. A review of more than 40 studies indicates, that regular physical activity can reduce the risk of developing certain mental health problems, such as dementia and depression, it can reduce the risk of getting type 2 diabetes, heart disease, stroke and even some cancer types! The list goes on and on.
Read here how you can start your workout routine:
1) Every step counts
If you are not already doing so, activity trackers, like the FitBit or the Apple Watch can really help. You will be surprised how easy it is to get your steps in, as you will be constantly reminded how active you were and are during that day.
2) Find a routine you enjoy
It is hard to start with a workout routine if you don’t enjoy it. Your are more likely to stick to it, if you really like what you’re doing. You like Tennis? Go for it! You like Yoga, Brisk Walking, racing against your dog or even Stand-up Paddling - just do it! Every activity, where you are active counts.
3) Set yourself goals
“Getting fit” is a good goal to have, but it is not measurable. Maybe, you can’t do a full push-up, or you can’t go very low while squatting, or you can hold a plank just 5 seconds. Make your goal to do 2 full push-ups, go lower while squatting, or hold the plank for 15 seconds or even longer! Every time you reached a goal, make a new one! Like this, you see your results better, and it keeps you motivated.
4) Find a workout partner
If you know that somebody is waiting for you to do the workout together, you are less likely to quit working out. Besides, it’s great to have somebody with you that can support you and can cheer you on, if you’re not feeling too well about yourself.
5) If you’re busy, sneak in some single exercises
Of course, you are still active by yourself and won’t have time every day. Keep in mind that you don’t have to complete a full body workout every day. There are some very easy ways to get your heart rate going and your muscles burning. Just make sure that you do a little warm-up before you start:
Jog in place for 2 minutes
High knee jog für 1.5 minutes
“Booty Kick” jog in place for 2 minutes
Alternate knee raise for 2 minutes
In less than 8 minutes, you then got a fantastic workout in, which counts to your daily routine.
In theMindMateapp, we provide you with even more short workout sequences, which you can easily do in a few minutes at home.
What are you waiting for? Get into your workout clothes and start your journey to a fitter and healthier lifestyle.