How to create an exercise habit for busy people, stay in shape and prevent disease

Sedentary habits are one of the important factors leading to overweight, obesity and increasing the risk of some dangerous diseases such as diabetes, cardiovascular disease...

As you reach middle age, you are more likely to develop peripheral venous insufficiency if you sit too much, are sedentary, and easily develop blood clots in your legs. This condition becomes more serious if the blood clot travels to the lungs.

In addition, sitting for too long also reduces blood flow to the legs, increases pressure in the veins, leading to painful varicose veins - it can be said that this is one of the most common diseases in modern life today. Therefore, everyone needs to increase exercise to have good health and a beautiful figure.

1. Plan your exercise routine and set appropriate goals

According to recommendations from the American College of Sports Medicine, adults should spend at least 150 - 300 minutes per week doing moderate physical activity, equivalent to 30 minutes per day, 5 days per week.

Try to make a specific plan to help you prepare better for your workout. This habit will also help you arrange appropriate training and relaxation time even when you are busy.

If you are new to exercise, you should set yourself appropriate, achievable, and attainable goals. Starting with small goals will increase your chances of success and keep you motivated to complete each step of your exercise plan.

Having a specific plan helps you easily arrange a more suitable exercise time.

2. Find ways to move more while working

By choosing to travel by public transport or parking far away from the company, you can take advantage of travel time to walk. Besides, you can also use the stairs instead of the elevator, thereby forming the habit of moving more.

Being active in your daily routine will help you develop a regular exercise routine even when you are busy. Small changes can make a big difference.

3. Choose exercises that fit your work schedule

A little exercise is better than no exercise. Depending on your schedule, you can choose different forms of exercise. If you only have a short time, try high-intensity exercises to complete within the time allowed.

You can also divide your exercise time into smaller parts during the day, such as walking for 15 minutes in the morning and 15 minutes at noon. Although taking a walk is not much, it will help you exercise and relieve stress.

You can invite friends or colleagues to join to increase the fun of exercising.

A little exercise is better than no exercise.

4. Find alternative activities if you can't exercise

In addition to outdoor exercises, you should plan on-site training activities in case you are too busy to go to the gym or bad weather conditions prevent you from going outside.

Accordingly, you can apply on-the-spot exercises that do not require any supporting equipment such as push-ups, planks, squats, jumping jacks, etc.