Dust off those running shoes – it’s time to get active!

Regardless of age, weight or athletic ability, there are many benefits to staying physically active.

Summer is here! Bring on the long-awaited patio season, ice cream dates in the park, and tank-tops. If you are just returning to regular exercise after months of limited activity, our team has some important advice: start slow and ramp up gradually. The risks of injury skyrocket when you abruptly increase the amount or intensity of your workouts. Instead of going from zero physical activity to preparing for a marathon in the next 72 hours, a balanced approach is key to kickstart your fitness.

For a well-rounded fitness routine, be sure to incorporate these five key elements to get and stay healthy.

1. Strength Training: Get leaner, stronger and healthier.

Strength training is an important component of overall fitness and wellbeing. It can help increase lean muscle mass, burn calories more efficiently, and reduce body fat percentage. Incorporating strength training into your fitness routine may also help you develop strong bones and manage your weight.

2. Aerobic Activity: Cornerstone of most fitness programs

Aerobic activity, or endurance activity, causes you to breathe faster and more deeply which maximizes the amount of oxygen in your blood. Types of activities for aerobic training use large muscle groups and increase your heart rate, including swimming, running, biking, and even vacuuming! For most adults, 150 minutes of moderate aerobic activity is recommended each week, or 75 minutes of high intensity activity.

3. Core Exercises: Abs, Abs, Abs

Incorporating core strength into your workout plan is key. Abdominal muscles help protect your back and bridge your upper and lower body movements. Core exercises brace the spine and enable you to use your upper and lower body more effectively. Exercises like sit-ups, planks, and fitness ball exercises are great for your core.

4. Balance Training: Hold still!

It is important to practice balance exercises at any age. Balance tends to deteriorate with age, which can lead to falls and fractures. Prioritizing balance training can help maintain independence as adults age and support your core muscles, too. Try standing on one leg and then alternating, increasing periods of time to improve overall stability.

5. Flexibility and Stretching: The most forgotten practice.

Regular stretching helps to protect our mobility and independence. According to a Harvard Health article, stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight which increases your risk for joint pain, strains, and muscle damage.

Doing yoga can also increase flexibility while promoting mental health through meditation and mindfulness. Take the time to slow down and stretch to boost overall wellbeing.

Plan today for a healthier tomorrow

Establish a fitness plan this summer to start realizing the many benefits of physical activity, including improving your brain health, weight management, reducing disease, strengthening your bones and muscles, and improving your ability to do everyday activities.

Create a routine that incorporates these five elements for a balanced approach to fitness. If you’re new to exercise or returning from an extended absence, remember to start slow and give your body a chance to adjust. 

Let the INLIV Fitness Team create a plan for you!

Sign-up for a 1-Month Program for only $150 and receive two individual training sessions, in-person or through Virtual Training, and a custom workout plan. Our experienced Fitness team will create a plan based on your personal goals, with a high level of care and consideration for your existing health and fitness levels.

Talk to an Advisor today for more information. 


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