You have a busy lifestyle. Between your family, friends and work it can be challenging to find time for the gym. Why would you need to get a gym membership in Calgary? Those that do find time for fitness learn quickly the benefits associated with regular physical activity. It is easy to say, “I’ll go to the gym tomorrow”; however, for many that never comes. The good news is you do not need to spend countless hours in the gym to experience health benefits.
Based on the most recent scientific evidence, the Canadian Society for Exercise Physiology developed the new Canadian Physical Activity Guidelines to help Canadians understand the link between physical activity and compelling health benefits. These guidelines explain the amount and types of physical activity that we need to experience significant, positive changes to our health.
Youth Fitness Guidelines
Youth 12-17 years should accumulate a minimum of 60 minutes of moderate to vigorous physical activity daily.
Being active for 60 minutes a day will help teens:
- Improve their health
- Do better in school
- Improve their fitness
- Grow stronger
- Have fun playing with friends
- Feel happier
- Maintain a healthy body weight
- Improve their self-confidence
- Learn new skills
Adult Fitness Guidelines
Adults* 18-64 years should accumulate at least 150 minutes of moderate to vigorous aerobic physical activity per week, in bouts of 10 minutes or more. It is beneficial to add strength-training activity using your major muscle groups at least two days per week.
Being active for 150 minutes per week can help reduce the risk of:
- Premature death
- Heart disease
- High blood pressure
- Certain types of cancer
- Type 2 diabetes
- Overweight and obesity
It can lead to improved:
- Mental Health (morale and self-esteem)
*For inactive adults, participating in any amount of physical activity can reward some health benefits. Be sure to begin with smaller amounts of activity and gradually increase duration, frequency and intensity as a stepping-stone to meeting the guidelines. Asking for guidance from a personal trainer can help you feel comfortable in the gym and confident in your fitness plan.
Sweat It Out
Another added bonus of a workout is sweat because it can aid in weight loss, lower stress and boost mood.
It regulates your body temperature, but regular sweat sessions can have long-term health benefits. You breathe faster, your heart works more, your circulation improves and your metabolism accelerates, and those actions improve your cardiovascular health. It helps with losing weight, too. While the immediate weight you lose is water weight that is quickly replaced when you replenish your fluids, activities that make you sweat burn calories.
Dripping sweat can also put you in a cheerful mood. Whenever you feel stressed about external factors try hitting the gym to clear your mind. Put your headphones on, crank up the beat and spin, run, lift and/or row the stress away. Exercise associated with sweat releases endorphins that interact with the receptors in your brain that reduce the perception of pain. This rush of endorphins reduces stress, ward off anxiety and lessens feelings of depression.
Sweating is a great goal to incorporate as part of your healthy lifestyle. It means your body is burning up calories and pushing out toxins. A good sweaty workout is the best answer to everything stress related.