Stay atop the health game! What to include in your daily workout routine?

Striking a perfect balance between your health and work-life is an art of the modern era. Those who learn it, live in ultimate bliss. And those who don't, find their lives crumbling piece by piece.

No matter how tough your work-life is, it is essential that you devote a good hour or half to yourself. According to the CDC, adults need 150 minutes of moderate physical activity at least, or 75 minutes of vigorous exercise each week. Plus, a minimum of twice-weekly strength-training sessions.

It may seem like an exhaustive commitment, but there is always a way to work around things. You can break up your workout in shorter sessions each day. It will help you to meet the minimum bar of the desired fitness regime and reach your goals.

Many of us struggle to get out of the sedentary rut, despite our best intentions. We all need a little nudge to leap on tracks. Our content below sheds light on how to set off on your workout routine.

So, get your pens out as this might end up being the push you need to get going:

Ditch all-or-nothing attitude!

First things first, you don't have to spend hours in the gym or beat yourself beyond your limits. It will drain you physically and emotionally. So much so that you start hating every person in your circle who's a gym rat!

A little exercise is better than nothing at all. Including a modest amount of physical activity in your weekly routine can bring a substantial impact on your emotional and mental health.

Choose the workout you like:

• Research what exercise is suitable for your age
• Ask your friends and relatives what they like to do
• Try a different workout every week
• Think of ways to make the routine more enjoyable (create a classy playlist, go with a colleague, etc.)

Along with this, learn how to maintain a safe and effective workout routine.

Your Daily Exercise Plan

Whether your goal is to shed some pounds, get in better shape, maintain your fitness, or all of the above; there are three main components of a good workout routine:

• Cardio Activities

As per a CDC Report, heart disease is the number one cause of death for most people in the United States. Every year, around 525,000 Americans experience their first heart attack. The agency identifies a lack of physical inactivity to be the biggest risk factor of heart diseases.

Therefore, cardiovascular exercises are the best way to combat this condition.  It raises your heart rate and breathing rate into a moderate-to-vigorous intensity level for ten minutes or more. You can choose to keep it slow and steady with lap swimming or brisk walking. Or you can choose to opt for extreme exertion with mountain biking or kickboxing.

Regardless of the exercise you plan to do each day, it is always smart to warm up with 5-10 minutes of light cardio. Next, you can schedule an exercise routine keeping CDC guidelines in view. For example, you can walk for 25 minutes each day. Or jog for 20 minutes for four days in a week.

While you are working on your cardio plan, make sure you have the necessary ensemble. For running and biking, avoid loose pants that could tangle up in the pedal or your feet. Similarly, if you are planning for yoga or pilates, stretchy fabric that wicks sweat away would be best.

• Weight Training

Weight training exercise tones and builds your muscular strength. Although you can make it a part of your routine, it is crucial not to work on the same muscle group back to back. So if you are working on your core one day, don't go for a sit-ups session or crunches on the next day.

Remember that strength training is not just about vanity. According to the Mayo Clinic, it helps to manage brain control, stop bone loss, and even builds new bone.

There are five basic moves when it comes to strength training:

• Squat
• Lunges
• Pullups
• Pushups
• Crunches

Alternate your target muscle groups, aiming for one to three sets of eight to twelve repetitions of each regimen.

Again, it is vital to take care of the essentials you'd need for strength-training sessions. It would help if you were in solid flat sneakers and breathable loose clothing. This is to make sure that you go through the motions smoothly. The material should be sweat-absorbing. Mens pouch underwear and a high-rise training tights for women are the must-haves if you are going for strength training as a couple.

• Flexibility Training

Flexibility is necessary to go through a full range of motion for each exercise. It includes stretching to lengthen the muscles. It also includes Tai Chi or yoga.

It would be best if you got the definition straight before you start working on your flexibility. As per the U.S. Surgeon General's report about health and physical activity, flexibility is "a health-related component of physical fitness that relates to the range of motion available at a joint."

There are various types of stretching to improve flexibility:

• Dynamic Stretching: It involves moving through a joint’s full-motion slowly or quickly to mimic a functional activity.
• Active Isolated Stretching: It involves moving a joint one complete motion holding the endpoint briefly.
• Static Stretching: It involves moving into a position that lengthens a target muscle. It holds onto the same spot for 50-60 seconds.

Typically, flexibility exercises come before your usual workout routine. So the apparel you’ve selected for your activity would work for flexibility, as well. Just make sure it goes with the temperature and doesn’t disturb during the routine.

Final Thoughts 

The initial enthusiasm and determination will wither away if you find yourself nowhere close to your fitness goals. To deal with this, declutter your mind and inspire yourself. Follow a celebrity who is on a high road to fitness or find your mentor in the gym. Whatever you do, just don’t lose track.

We hope you will rock your health game and crush all setbacks!

About the Author:

Justin is a fashion enthusiast and has the soul of a traveler. Staying atop the fashion trends, styling and grooming are etched in every fiber of his being. Not only that, but he loves to share his thoughts with a myriad of people via his blogs. You can follow him on Twitter @justcody89