A Simple Guide to Living a Healthy, Active Life in 2024
As the new year begins, many of us are caught between setting ambitious goals or simply striving to live healthier, more active lives. What if your only goal is just that—to be active, healthy, and strong for years to come? Let’s explore what that could look like.
Why Physical Activity is the Key to Longevity
Did you know that physical inactivity is the fourth leading risk factor for death worldwide? According to the World Health Organization (WHO), it trails only high blood pressure, tobacco use, and elevated blood sugar. Despite this, only 26% of men and 19% of women in Australia meet the recommended activity guidelines.
Physical activity doesn’t just improve your fitness—it’s the cornerstone of maintaining independence as you age and reducing the risk of chronic diseases. Yet many people aren’t aware of where to start. Here’s how you can make movement a priority in your life.
How to Start if You Don’t Have a Clear Goal
Feeling unsure about where to begin? You’re not alone. With so much conflicting advice about health, it’s easy to feel overwhelmed. The good news? Building a healthy, active life doesn’t have to be complicated. It starts with focusing on two key areas: resistance training and conditioning. These aren’t just for athletes; they’re for anyone who wants to feel good, move well, and live better.
Exercise Guidelines Everyone Can Follow
The World Health Organization provides clear guidelines to help you improve your health. Here’s how you can incorporate them into your routine:
Resistance Training
- Frequency: At least 2 times per week
- Exercises: Select movements that target all major muscle groups
- Reps & Sets: Perform 2-3 sets of 3-20 reps per exercise
- Intensity: Use weights that leave you 1-4 reps shy of failure (RPE 6-9)
Simple Action Plan: Start with basic exercises like squats, push-ups, and rows. Focus on good form and gradually increase weights as you gain confidence.
Conditioning
- Volume: 150 minutes of moderate to vigorous cardio per week
- Intensity:
- RPE 5-6 (moderate effort): 120 minutes per week
- RPE 7+ (vigorous effort): 30 minutes per week
Simple Action Plan: Go for a brisk walk, jog, cycle, or join a fitness class. The goal is to find something you enjoy and stick with it.
Overcoming Common Barriers
Starting something new can feel intimidating, but remember—you don’t need to be perfect. Here are a few tips:
- Start Small: If 150 minutes of cardio feels overwhelming, but it can look like 10-15 minutes a day and build up.
- Focus on Progress: Celebrate small wins, like mastering a push-up or completing a longer walk.
- Seek Support: Join a class or find a coach who can guide you through the process.
Why Resistance Training Matters
One of the biggest health challenges as we age is sarcopenia, or the loss of muscle mass. This condition increases the risk of falls, fractures, and chronic illnesses. Resistance training is a powerful tool to combat this, helping you build strength and maintain mobility for the long haul.
Conditioning: The Other Half of the Equation
While resistance training builds strength, conditioning improves your heart health, endurance, and overall energy levels. By combining the two, you’ll create a balanced approach to fitness that supports your health and independence for years to come.
A Final Word of Encouragement
These guidelines may seem lofty, but every step you take toward them will have a meaningful impact on your health and longevity. Remember, it’s not about perfection—it’s about progress.
If you’d prefer individualized guidance, we offer coaching for people of all levels, whether you’ve exercised before or are just starting out. Reach out today, and let’s build a healthier, stronger future together.
You’ve got this!
