How to Set Up Your Physical Activity Plan

Physical activity is everything you do when you are not sitting or laying around.

It’s difficult being consistent in a workout, it’s easier to come up with so many excuses for not exercising.

Many people can relate to these excuses; I’m too tired. I don’t have enough time. It’s boring. It’s not challenging enough. I don’t have money.

We don’t wake up every single morning with the same amount of energy or motivation, but exercising is something that needs to be included in your daily activities, you don’t have to pay for an expensive gym or classes.

Anything that keeps you in movement is enough, like walking outside for at least 30 minutes, and you know what’s the greatest part of outdoor activities?… IT’S FREE!

Fact: Walking strengthens the heart and skeleton muscles, increases breathing ability, clears and quiets the mind, reduces stress, uses calories, and causes few injuries.

What are some of the greatest benefits of physical activity?

  • Reduces stress, anxiety, and depression
  • Prevents heart disease
  • Fights overweight
  • Improves mental function
  • Enhances work performance
  • Improves sleep
  • Provoke alertness, pleasure, and reward (dopamine)
  • Decreases sensitivity to pain
  • Changes in growth factors affecting specific neurons of the brain

But the most important… it’s the key factor for your well-being!

The FIIT Dimensions


How often do you move?

The more you move, the stronger the connection you will have with your body.


The energy required to complete your workout.

The harder the workout, the more you work your cardiovascular system.


What kind of movement you are doing?

Any physical movement you do, the more endurance you will have.


How long does it take?

As long as you move 30 minutes per day, you will have enough energy to function during your day.

The answer we all are looking for is what’s the best workout I can do…it’s a very complicated question, it’s a moment that you dedicate 100% to yourself so you need to find something that works for you, anything that will make you enjoy and help you clear your mind.

So there is no right or wrong answer; each of you enjoys different activities, so don’t follow what the rest say you should do to lose those pounds.

You will not lose those pounds if you are not 100% committed to following because you don’t like what you are doing.

Exercise is not a punishment is a reward for being healthy and being able to lift your body up to move.

Tips that should compound your physical activity plan:

  • Motivation your willingness to focus your attention and energy on movement
  • Cardiorespiratory Fitness is the body’s ability to obtain and use oxygen as fuel for your body (walking, running, cycling, dancing, boxing, etc.)
  • Body Strength the ability to lift an object (weight lifting, strength training)
  • Endurance the ability to move an object (lighter weights with more reps)
  • Flexibility the ability to move a joint (yoga, tai chi)
  • Body Composition the body’s relative amounts of water, bone, fat and muscle tissue

For most people, working out isn’t a problem, an excuse to eat anything they want, or a punishment for a long weekend of eating. It’s something they actually like doing because they found a workout that they enjoy. Everything in abuse is dangerous, even working out since it can cause injuries. Listen to your body on whether it can handle what you are doing and make movement a part of your healthy habits!

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