If you’re looking to improve your health with physical activity, you need to look for some moderate exercise ideas. Moderate exercise is the best activity to do in order to boost your immune system. Now more than ever, it is extremely important to take care of ourselves and develop healthy habits. So, it’s time to consider implementing some positive changes to your daily routine – you could find ways to improve your diet or maybe start a workout routine that will boost your health. According to The American Heart Association recommendations, you should get at least 150 minutes of moderate exercise per week. That’s approximately 20 minutes a day, and we’re all able to squeeze a 20 minute workout in a 24 hour day, right?
What is a Moderate Exercise?
Moderate intensity exercise is an exercise that raises your heart rate and makes you breathe faster. It could be any activity that gets you moving and gets your blood pumping.
Being physically active decreases the risk of acute myocardial infarction and ischemic stroke, two leading global causes of death, morbidity, and health care cost.
Green, D. J., & Smith, K. J. (2018). Effects of Exercise on Vascular Function, Structure, and Health in Humans. Cold Spring Harbor perspectives in medicine, 8(4), a029819. Article available at https://doi.org/10.1101/cshperspect.a029819
Here are some examples of moderate exercise you should add to your daily routine:
Brisk Walking
Brisk walking is probably the simplest, easiest physical activity that anyone can do. It’s recommended for people of all ages and can be done pretty much anywhere – in nature, as long as the weather permits, and indoors, on a treadmill.
Going out for a walk is a great way to take a break from work, get some fresh air and clear your thoughts. If you choose brisk walking for your daily exercise, make sure your pace is 2.5 to 3.5 miles per hour.
Jogging
If you’re looking for moderate exercise ideas that are more challenging than walking, but less than running, you should try jogging. Jogging can help you improve your cardiovascular fitness, strengthen your muscles and build strong bones. It’s a great aerobic activity with a slow, leisurely pace that can be done either outside in nature or on a treadmill.
Hiking
Hiking is a pleasant recreational activity that requires little to no equipment – you’ll only need proper footwear and a backpack with water and some snacks. You can choose your own pace and elevation, there’s no need to go for vigorous intensity.
Hiking can improve your blood pressure and blood sugar levels, strengthen your core and leg muscles and boost bone density. Also, it’s a great way to connect with nature and explore the outdoors!
Cycling
Cycling is another awesome reason to get outside for some fresh air and get your body moving. Just a 30 minute bike ride a day can make a positive impact on your mental and physical health. It is seriously one of the best moderate exercise ideas. So stop ignoring your bike and get out there! To keep your exercise moderate, your pace should be slower than 10 miles per hour.
Dancing
Among all of the examples of moderate exercise, dancing might be the most fun one! Dancing can help you reduce stress, lift up your spirits, get fit and improve your heart rate. There’s a variety of moderate, leisurely paced dance videos online that you can follow. If you’re the type to get bored from exercising easily, dancing is the right activity for you.
Rollerblading
If you’re looking for more fun moderate exercise ideas, rollerblading might be the best option for you. Rollerblading will instantly improve your mood – you won’t even feel like you’re exercising while skating.
Over time, doing this activity for 30 minutes a day will get you toned legs and strengthened muscles.
Water Aerobics
Water aerobics is a series of low impact exercises that are usually done in a group fitness class setting. This fun class has some amazing health benefits: it aids in recovery from injuries, improves balance and coordination, improves cardiovascular strength and increases flexibility. If you enjoy being in water, this is the best aerobic activity for you.
Yoga
Contrary to popular belief, you do not have to be fit and flexible to do yoga. Yoga is an amazing practice that can improve your mental and physical health in many ways. It can help you improve your posture, increase energy levels, boost your metabolism, strengthen your muscles and reduce stress.
This is a relaxing, therapeutic exercise that will raise your heart rate, work all the major muscles and calm your mind at the same time.
Pilates
Pilates is a low impact muscle-strengthening activity that relies on slow, small movements. Much like yoga, it can help you improve your posture, flexibility and balance, while strengthening your core. If you’re into yoga and resistance exercises, you should consider signing up for a class!
Final Words
As you can see, there are various moderate exercise ideas that you can implement in your daily routine. You don’t have to do a 30 minute exercise all at once – start with 10 minute sessions and work your way up. The key is to find an activity you enjoy doing and build endurance over time. After a while, your favorite exercise won’t feel like an exercise at all – it will become a daily habit that you look forward to!