Rebecca Meyers | Lifestyle Editor
The Center for Disease Control and Prevention (CDC) recommends that all adults get both aerobic and muscular exercise regularly — specifically around 150 minutes per week, if said exercise is moderate in intensity. The recommended time may be more or less depending on how vigorous the exercise is, and if the goal is just general health or increased fitness. Additionally, exercise is just as beneficial when spread throughout the week in shorter spurts, as long as it’s at least 10 minutes long.
Fortunately, this means even people with busy schedules can find at least some time to incorporate some kind of physical activity into their routines. Sometimes it can be discouraging to not have the time to do the kind of intense, long workouts some people do, or to be constantly exhausted and not necessarily having the energy to do so. Adding just a twenty or thirty minute workout, and not even one that is super intense, can have multiple health benefits including reduced stress. On top of that, some don’t even require leaving the house.
Bike ride or short run: For those whose schedules involve hours of sitting in class or staying inside at work, adding one of these aerobic workouts a few days a week can help create a change of scenery. Also, according to the CDC, this activity can be a more intense workout, for example running instead of walking, meaning it doesn’t necessarily have to be done everyday to reap the health benefits. Seventy five minutes of intensive workouts can be as beneficial as the 150 minutes of moderate exercise.
Weightlifting: The Health and Wellness Center has weightlifting equipment available, but for beginners or those who prefer home workouts, there’s also the option of buying weights from sporting stores to use for simple lifts such as bicep curls, that will also help for the muscle building aspect of exercise.
Yoga or pilates: One of the easiest workouts to do at home as it requires little to no equipment, yoga and pilates tends to focus on muscle strength and flexibility. Like aerobic exercises, however, the intensity varies, in this case depending on the poses.
Individualized at home workout routine: These are the kind that are fairly easy to find, or at least to find inspiration for. Searching for ‘workout routine’ on Pinterest alone has thousands of results. These usually focus on specific areas of interest to each individual person. For example, core workouts might include crunches or planks, leg workouts will have lunges, squats or wall sits, and arm and upper body workouts will have pushups or arm circles — all examples that don’t require spending money or time to take the trip to the gym and back.
For those that do prefer a gym, the Health and Wellness Center’s facilities are free to students. Hours can be found at wou.edu/campusrec.
Contact the author at howllifestyle@wou.edu
Photo courtesy of Ashlynn Norton
