Wednesday Wisdom- Consistency & Intensity

Many of us know that exercise is generally good for us but it’s easy to get discouraged when we believe exercise must be done everyday and for long periods to benefit from it. This is a faulty assumption, and recent science says just the opposite.

Consistency & habit forming 
If you’re wanting to make exercise and movement a habit, don’t try to exercise everyday. Just begin with 2-3 days a week, and for at least 10 – 15 minutes when you do. Even 10 minutes of intense exercise has proven to be beneficial physically and cognitively. Additionally, consider rewarding yourself after the exercise to begin wiring your brain to enjoy it.

So set yourself up for success by planning ahead. Look at your schedule, block time in your week to exercise (preferably outdoors). Some say that if it’s not on the calendar it doesn’t exist. Consider a simple (healthy) reward after exercise to help solidify the habit.

Intensity is key 

Interval training, which consists of short bursts of intense effort, have been shown to strengthen the body’s systems better than working out for long periods of time. 

Get your heart rate up quickly (you should be heavily winded), then let it drop down. For example, 30 seconds of high effort followed by two minutes of low effort to let your heart rate drop. 

This can be applied to many different types of workouts. Running, cycling, weight training, or simply walking briskly up stairs. It will boost your vitality and resilience both physically, mentally and emotionally.

Please reach out with any questions or suggestions. 

Remember, we’re in this together! 

Find Yours,
Don and the PurePower crew