Getting active can be daunting. With thousands of exercise programs available, it can be difficult to determine which one is best for you.
According to PT in Motion News, 80 percent of Americans are not meeting the US Department of Health and Human Services’ physical activity guidelines. Many people struggle to find the time or motivation to exercise.
It’s not always easy to stay active, especially if you already have limited mobility. Getting active, however, can vastly improve your health, comfort, mobility, and overall quality of life. Most people can incorporate several simple ways to increase their activity level into their daily routine.
In fact, there are a few fun, favorite fitness activities that rise to the top for everyone, whether they are new to fitness or have been doing it for a long time.
But, before you begin any of these activities, contact Ohana Physical Therapy to meet with our physical therapists and learn how to get in shape safely.
1. Pickleball
Pickleball, a cross between tennis and badminton, is sweeping the country, with indoor and outdoor leagues springing up everywhere.
Pickleball is played on a small court with specialized paddles and a wiffle ball. Pickleball, which is slower than tennis but faster than badminton, is ideal for people who enjoy the social aspects of competitive sports but want to avoid the running or jumping associated with racquetball, tennis, or squash.
The range of motion required to swing a paddle, combined with the steps required to walk back and forth on the court, makes it suitable for all ages. Best of all, a casual 30-minute game burns 250 calories for the average adult, making it an excellent low-impact workout.
2. SUP (stand-up paddleboarding)
With good reason, stand up paddleboarding (SUP) has grown in popularity in recent years. It is not only low impact, but it also works the entire body. You navigate a body of water while standing on top of a board and using a paddle.
An hour of leisurely paddle boarding burns 300 to 400 calories by engaging your core muscles for balance, your upper body for propulsion, and your leg muscles for standing.
3. Hiking
The terrain makes the difference between walking and hiking. Hiking has traditionally meant changing elevation as you tackle natural trails.
Maintaining your balance, going up and down hills, and navigating obstacles in your path can burn three to four times as many calories as simply going for a walk.
Best of all, you don’t need any special equipment to go hiking. All you need for a great workout in nature are sturdy shoes, water, and a little wanderlust. And studies have shown that exercising outside keeps you coming back for more.
4. Swimming
Swimming is one of the most effective and enjoyable low-impact workouts. Swimming laps for 30 minutes may burn around 200 calories, but it’s not the only way to reap the benefits of the pool.
Even if you are not a strong swimmer, water aerobics, water dancing, and water walking can all help you maintain a consistent level of exercise.
5. Walking
We have a tendency to overcomplicate physical fitness. It can sometimes be as simple as going for a walk.
In fact, consistent walking routines have been linked to not only weight loss and joint health, but also long-term brain health in older adults.
If you can’t walk for 30 minutes at a time, start with 10 and gradually increase the time, distance, and speed.
Why inactivity is a killer
Inactivity can be caused by a variety of factors, including a hectic schedule or a physical condition. If you are not physically active enough, you may experience low muscle tone and aching joints.
The Arthritis Foundation states that the more inactive you are, the more easily you will become tired. Inactivity is linked to a number of other physical issues and conditions, including:
- Bone deterioration
- Increased inflammation
- Inadequate blood circulation
- Unbalanced hormones
Do you need help to get started?
To reap the benefits of physical fitness, you do not need free weights or specialized running shoes. Everyone can benefit from a more active lifestyle if they simply begin to move. That is why physical therapy treatment plans frequently include exercise.
If you need assistance getting started on your fitness journey, contact Ohana Physical Therapy today to learn how physical therapy can help you get there.
