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| By: Microsoft image creator from Designer |
At the beginning of each year, one of the top priorities on the list of resolutions for many individuals is improved fitness through regular exercise activity. There is well documented and proven evidence that regular exercise in whatever form, is crucial for maintenance of both physical and mental wellbeing. This resolution is thus very much in order. I don't know about you but as I have personally witnessed with myself in the past and with close associates, without a clear guide to create some structure/motivate continuity, the tendency to lose steam and focus few to several weeks into the year is almost a certainty. Coming across the monthly challenges guide via the fitness app on my apple series 5 watch few years ago, strengthened my resolve and helped me maintain some structured continuity through the year. It doesn't have to be Apple and mustn't be a watch. Get your hands on a fitness app to guide you and take full advantage of the monthly challenges to improve the chances of making good on your fitness related resolutions this year.
My January has started off with the task of burning at least 845 kilocalories per day 14 times. It looks easy doesn't it? Go for it and return here to tell us what you think in the comments section if you may 😁. With the sedentary nature of life in todays modern society, I personally find that I have to be intentional to achieve my target. Measures like taking a walk immediately after my lunch break and going for my 400 meter pool swim after work have come in quite handy. Otherwise, I'll be lucky to even burn up to 400 kilocalories on a regular day. For those who are on top of their game and killing it constantly, do well to share what you are doing with us in the comments section. You might motivate a few people you know.
January 2023 was awesome and it was such a pleasure to complete at least 30 minutes of exercise everyday 20 times to clench the award that month. Once you earn one, the zeal to earn more increases and this ultimately leads to the cumulative effects people get with not only weight maintenance or loss but also, in areas such as muscle strengthening and improvement of cardiovascular health.
Having won all the awards from January 2023 to November, moving enough to be able to burn 1000 kilocalories everyday (my move goal) 9 times was supposed to be a piece of cake. You can however see in the image below that, I could not earn this award until the 16th of the month. This might sound good to some readers but my aim here is simply to show that I am not writing this blog as a super human or exercise guru. Just like many of you reading this, I also struggle and believe it or not, there are days of minimal exercise activity for me. The fact that there is a monthly challenge to complete/award to earn however motivates me to get back on track another day. Very importantly the ultimate reward of improved fitness and health outcomes in the short to long term has to be the main motivation and where there is a will, there is also going to be a way.
In addition to the above physical benefits, also remember that, physical exercise activity has been demonstrated to lead to the release of endorphins, a special chemical that has been referred to by some scientists to be one of the " feel good hormones" of the brain. Endorphins when released, do not only reduce stress and anxiety but has also been proven to enhance mood and even reduce pain to some extent. Regular physical exercise has also been reported to lead to improved cognitive function, memory and focus. The holistic benefits of regular physical activity and as much as possible optimum fitness, underscore a pivotal role in fostering a healthy and balanced lifestyle. So the need to maintain a year round routine can not be overemphasised and if fitness apps are able to guide you accordingly, what are you waiting for?
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| By: Microsoft image creator from Designer |
By: Dr Oghenekevwe Daniel Ogidigben B.Sc., M.B.B.S., MRCGP
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