If you’ve been diagnosed with metabolic syndrome, more than likely, you have too much fat around your waist, high blood triglycerides, low HDL (good cholesterol), high blood pressure and high blood sugar. Here are some exercise tips for metabolic syndrome…to avoid it, that is!
Exercise is always a plus, and it’s even more important if you are trying to back off from the damage metabolic syndrome has in store for you.
* Try Aerobic Exercise – Aerobic exercise gets your blood pumping and requires you to breathe more heavily. This kind of exercise improves your lung capacity and increases your metabolism; it can even improve your blood glucose levels. Some examples of this type of exercise include jumping rope, rebounding, jogging, dancing, and fast walking.
* Add Some Interval Training – Interval training is a good way to add intensity to your moderate workout. All you do is slow down and speed up during intervals. So, if you’re walking fast, then speed up for sixty seconds, that is interval training. It’s great for pushing yourself a little harder in short bursts, so it seems more effortless. I prefer the PACE walking technique, and you can check that out here.
* Don’t Forget the Resistance – Adding some form of resistance to your workouts can also increase the efficacy of the work. Ankle weights, resistance bands and even running in water can help increase the challenge and the good effects of your workout.
* Exercise 150 Minutes Per Week Moderately – Keep in mind you don’t even need to do all that much exercise to get the results you want. Only 150 minutes a week at a minimum is needed to improve your health. When you break that down to seven days, it really isn’t that much time and is less than 30 minutes a day of exercise.
* You Really Only Need 10 Minutes – Each time you get up to move, you only need to do it for 10 minutes at a time to reap the benefits. If all you do is get up and do jumping jacks for 10 minutes every four hours or so, you will enjoy improvement to your health.
* Don’t Underestimate the Power of Walking – Don’t make exercise difficult. You don’t need to run, and you don’t need special equipment. Get a good pair of shoes and then walk. Walking is the simplest form of exercise that “most” people can do.
* Add Exercise with Little Tricks – Every day you can add some exercise to your day with these tricks. Park at the farthest end of every parking lot, take the stairs instead of the elevator and choose active things to do rather than sedentary ones. Save movies and sitting around for bad weather days and get moving the rest of the time.
* Make It Fun – Exercise does not have to be misery. It can be fun too. Dancing, swimming, and playing various games like volleyball or tennis are all good ways to get moving more at a moderate level to help fight metabolic syndrome.
I hope you’ve enjoyed learning about these exercise tips for metabolic syndrome. Exercising will help you reverse your metabolic syndrome because it will help you lose weight, improve cardiovascular health, and motivate you to eat better. The great thing is that it really doesn’t take as much exercise as you may have thought. 150 minutes a week can be broken up into 10-minute blocks throughout the week to ensure you get it done. Be sure to add a healthy diet into the mix to make the exercise work even more effectively to improve your health!
Helping You Achieve Major Wellness!
Cheryl A Major, CNWC
I’m author, health coach, and entrepreneur Cheryl A Major, and I would love to connect with you! If you’re new to the world of creating better health, both mental and physical for yourself, please check out my training on how to read food labels. That’s a wonderful way to begin your new healthy eating journey. What’s In a Food Label is where to check it out. Learn how to really know what’s in that package of food you’re buying and exactly where to find the truth!
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