Countless studies have demonstrated that exercise can improve how you feel and how you look. A useful guideline for exerciseis that you should spend at least 30 minutes each day doing something.That’s roughly two percent of a 24 hour day, which is why this building block behavior is called “Exercise 2% plus.” The “plus” is an encouragement to do more when you can. You can plan when and where this exercise will happen with a simple sentence on the bottom of your To-Eat list.
As you build a routine of low to moderate level exercise, or if you routinely exercise already, gradually increase the duration and intensity of your workouts. As noted earlier, there are many schools of thought concerning what fitness habits work best for a particular individual. Guidelines from the World Health Organization can form the basis of an exercise plan. See:www.who.int/dietphysicalactivity/physical-activity-recommendations-18-64years.pdf
Importantly, exercise is not just goodfor your body, itis good for your brain. Your brain is, first and foremost, a physical organ, and therefore can be nourished and exercised. Exercise improves the flow of blood in the brain just as it does in other organs. In addition, it can enhance the role of neurotransmitters involved in cognitive processes.
The simple best practice for proper exercise is to get started and do something,dothat something routinely, and enjoy doing it. Your routine should include a warm up and cooldown period, an awareness of the proper form for the exercises you are doing andknowing your limits.
But, always, the goal is to doit,and enjoy it.Short-term diets and fitness programs can be helpful, but it is better to change your diet than go on a diet, it is better to be fit than to get fit. Lifestyle changes that become part of yournormalroutine are the key to lasting health.