🧮 Countdown & Pre-Challenge Activity #4: EXERCISE PLAN 🧮
🗬In thinking about pre-challenge activities for the 2025 Summer 5% Challenge, the goal was to present these activities in some order that might make sense. In the last activity, we discussed meal planning. Anytime you think of a healthy lifestyle there are two things that are usually mentioned, healthy eating and exercise/movement. Since healthy eating was already mentioned, this activity will be highlighting the importance of exercise as you plan YOUR journey.🗭
🤔❔We started researching by asking Google:
Q: ‘'What is the best exercise plan for a healthy lifestyle at any age?'
A: A balanced exercise plan for a healthy lifestyle should include both aerobic activity and strength training, with flexibility and balance exercises also recommended, especially for older adults. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, spread throughout the week. Include strength training exercises at least two days a week.
We changed the question slightly and got a similar, but slightly different result.
Q: Which exercise is best for a healthy life?
A: A healthy life is best supported by a balanced exercise routine that includes both cardiovascular activity (like brisk walking or swimming) and strength training (like weightlifting or bodyweight exercises). Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, with strength training on at least two days.
Finally, we were curious about those exercising with limitations.
Q: What is the best way to exercise if you have a disability?
A: The best way to exercise with a disability involves choosing activities that are enjoyable, accessible, and appropriate for your fitness level. Focus on activities that increase your heart rate, improve strength and flexibility, and incorporate both aerobic and strength training exercises.
Although these answers are slightly different, essentially they all talk about the importance of movement. They also talk about exercising and moving by choosing to do something that you enjoy.
🔍Further research uncovered an article from the Centers for Disease Control and Prevention and this article has guidelines, no matter what age you are. The name of the article: ‘What You Can Do to Meet Physical Activity Recommendations?’
Here is the link:
NOTE: This article discusses various activities/recommendations for anyone at any age.
📼There are endless videos (many of them are free) on sites like YouTube that deal with almost any type of exercise/physical activity that you can think of from ‘Chair Exercises’ to get you going to 'Couch to 5K’ and beyond (and everything in-between)! Remember, a healthy lifestyle (like almost anything else in life) must have balance. The only one that knows your body is you. The only one that knows how you are feeling is you.
If you are not used to exercise and don't know where to begin - how about just getting up and walking around the house? Once you are comfortable doing that, perhaps walk around outside of your house, down the driveway, to the mailbox, down the block. No matter what you do, getting up to move will be so good for your body and it will help you feel accomplished once you are done.
In addition to planning your personal exercise plan, why don't you take a look for your sneakers/tennis shoes/kicks/ or running shoes (whatever you call them)? Are they in good shape? Do they need to be replaced so you will be comfortable when walking/moving? Do you have a water bottle handy? Do you own a step tracker? Do you use it? If you like to go outside to walk, Summer is a wonderful time to incorporate outside walking into your daily routine. Please be sure that you also have the appropriate outerwear that will ensure you aren't too hot/too cold.
> > > > Of course, any and all of these recommendations NEVER EVER supersede recommendations from your healthcare provider. We are all individuals and are all at different stages of life (and health) which sometimes dictate what we can and can't physically do. If you are under a physician's care and are unable to exercise or you must limit your exercise to accommodate your specific needs, there is absolutely no reason why you shouldn't continue following your doctor's orders! < < < <
❔❓🤔 What exercise plan will YOU follow for YOUR healthy lifestyle journey? Think of what you can easily commit to in a day and start there. For a few days a week, consider doing ‘just a little more’ if you can to challenge yourself. 🤔❓❔
Feel free to add your comments to this thread outlining your exercise plan for a successful 2025 Summer 5% Challenge (if you blog, you may add the link to your blog here or you may simply wish to copy/paste your writing here - or do both!), but please consider sharing!!
PLEASE NOTE: The Seasonal 5% Challenge Teams are very active. You will be expected to participate to the best of your ability.
ALL challenge weeks run from Saturday through Friday - you will be expected to record your exercise and ‘Healthy Habits’ points based on weekly Challenge themes. Please record these points daily or at least as often as you can during the week but no later than 11:59 pm each Saturday (your local time). Weekly weigh-ins are also part of the Challenge and you will be weighing-in one time per week no later than 11:59 pm every Saturday (your local time). Your individual team leaders and/or teammates will help to answer any and all questions about where to record your points.
🔮 Our 2025 Summer 5% Challenge Teams are currently being set up. 🔮
✉️ You will be invited to your individual team soon, in enough time to get to know your team leaders and teammates. Until then, get to know some of the Challengers in the 5% Challenge Community who will be participating right along with you. ✉️
📢 Announcements will be made when invitations to your individual teams are sent. Please visit this team, the 2025 Summer 5% COMMUNITY TEAM often as this will be the best source for up-to-date information. 📢
Please be sure to set yourself up for S-U-C-C-E-S-S!! Why not start by taking part in **ALL** of the Pre-Challenge Activities? Here they are listed (along with their links) so you can find/participate in all of them!!
Countdown & Pre-Challenge Activity #1: CHALLENGE INFORMATION AND YOUR INPUT & PARTICIPATION
Countdown & Pre-Challenge Activity #2: SET SOME GOALS
Countdown and Challenge Activity #3: Meal Plan
