Getting Active!

This blog post is a follow on from my previous blog The Simple Math to Lose Weight.
Basically, this blog post will explain the importance of exercise, how it will benefit you and some of the programs I used to keep active. As per usual I will attach some resources at the bottom, and blockquote text from other sources where appropriate.
DISCLAIMER: This is not medical advice! Don't follow it! Talk to your doctor first!

How much exercise?

Exercise is activity to keep you fit and healthy. It's particularly important for many reasons (see below). The key is to exercise REGULARLY, and it doesn't need to be much.
30-60 minutes 5 days per week, is all that is required. And this amount of exercise can be broken down into very small chunks.

Why exercise?

Queensland Health has a fantastic page on it Benefits of being active. To keep it brief though:

reduce risk of heart disease and stroke
reduce (risk of) high blood pressure
prevention of some cancers
prevent you from becoming overweight
reduce risk of diabetes
reduce risk of osteoporosis
improve muscle flexibility, strength and endurance
reduce risk of premature death
improve quality of sleep
reduce risk of falls in the elderly

I think these are sufficient reasons to get moving!

Exercise not only reduces risk of disease, but will improve other aspects of your life, including:

adds social interactions
improves your concentration
improves confidence
enhances mood
enhances self-esteem
overall improvement in QUALITY OF LIFE

Overall improvement in quality of life?! ... You had me at reduced risk of premature death!

How to get active!

Setting SMART Goals

The first step to making a healthy lifestyle change (i.e. starting to exercise) and making it a habit, is to set some goals.
For example, we will use the SMART goal format.

Specific: I want to be able to run 5km.
Measurable: I will log my distance and time each run.
Achievable: I will find 30 minutes, two-three days a week, to go running.
Relevant: Running 5km is important for my health and wellbeing. It will improve my quality of life and reduce risk of disease.
Time-based: I believe with training over 8-12 weeks, I will be able to achieve my goal.

When I realised I had been living an unhealthy lifestyle, I used this goal setting method to focus my attention onto a sporting activity that I enjoyed when I was younger. I then used it again to begin training for my first ever triathlon. Now I would say I am reasonably fit but definitely fitter than what I was.

Using free resources

To assist you in achieving a sporting goal you can access an unlimited number of free resources online!
Using the running goal mentioned above, we could go online and find a free running program. An example of this may be the Couch to 5km app.
If you desire other sporting goals you can always search Reddit for a relevent subreddit. The r/fitness subreddit might be a good place to start.
Any program styled similarly to the C25k is the 0 to 1650 by Ruth Kazez.

Cardiovascular exercises such as running, cycling and swimming, will provide you with good cardiovascular outcomes and can assist with weight loss. However, adding in strength exercises (i.e. lifting weights) is also very important.
Strength conditioning is important for muscular and bone health. Typically you should aim for 1-2 strength workouts per week.

Final word

So there you go, some insight into why exercise is important, a short lesson on making attainable goals, and some resources to achieve some goals. Now go and enjoy the sunshine!