Experts recommend that adults take 150 minutes of moderate exercise or 75 minutes of intense exercise every week.
However, you may find it hard to exercise constantly.
While it is okay to miss one or two workouts, stopping your exercise for weeks may bring big changes to your body. And most of the changes are negative.
Mark Peterson, Ph.D., an assistant professor of physical medicine and rehabilitation at the University of Michigan, discusses what happens to your body when you stop exercising.
According to him, six things can happen to your body:
From Day 3: Your blood sugar level may increase.
From Week 2: Your blood pressure may increase.
From Week 2: Your muscle power may decrease.
From Week 2-3: Your muscle strength may drop.
From Week 4: Your VO2 and aerobic endurance may decrease.
From Week 3-6: The memory-boosting benefit from exercise may decline.
The researcher also provides several tips to help you stick to your exercise routine:
You should aim for intermittent exercise.
For example, you can break up exercise into chunks throughout your day. It’s effective and fits around busy schedules.
You can do exercise without a gym.
For instance, you can try strength training like planks, pull-ups, and pushups at home. Simply use your body weight for moves.
Jogging, jumping rope, and walking can be done out of a gym.
You can combine different types of exercises together.
For example, doing aerobic and resistance exercise together is better than doing either alone.
You can improve your body composition, metabolic health, muscle strength, and endurance at the same time.
You can try high-intensity interval training.
This type of exercise can be done in a short time but have strong effects on your body. You can do cycling, running or stair-climbing high-intensity interval training.
But be sure to improve the flexibility of your body before you start the exercise.
You can do outdoor exercise
Doing exercise outdoor can help reduce stress and depression, improve your mood and boost cognitive health. If you can find a partner to exercise together, you may find it easier to stick to your workouts.
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