Let’s talk movement.
Is it just me or does exercise sometimes seem like a daunting task with way too many options and opinions? Yeah, I think many of us feel this way.
Exercise is a popular topic, and you can find a million different viewpoints on what to do and how to do it online. But what really matters when it comes to physical activity?
Experts recommend at least 150 minutes of moderate aerobic activity per week. Breaking that down, that’s 50 minutes three times per week or 30 minutes five times per week. Simple enough, right?
But wait, what does “moderate aerobic exercise” mean?
Moderate-intensity aerobic physical activity means you’re working hard enough to increase your heart rate to break a sweat. You’re usually a bit out of breath and it’s difficult to hold a conversation with your workout buddy. Examples include a brisk walk, mowing the lawn, a light bicycle ride, or dancing!
It is also recommended to incorporate strength training into your workouts – but this doesn’t have to mean lifting weights in the gym! Grab a heavy backpack and do some squats, incorporate ankle or wrist weights into your walks, or use resistance bands while watching television. There are many creative ways to incorporate some amount of strength training to build muscle and improve your bone health.
Personally, I have been struggling over the past year to stay motivated to exercise. Every single day I’m trying to convince myself and I am always able to find a handful of reasons why “today just isn’t the day.” I think I just got in a rut. So, I’ve been getting creative with strategies to keep myself accountable.
Paceline is my new favorite way to incentivize my workouts, making movement work for me. I am so excited to partner with them on this blog post to share them with you!
Paceline has an app and credit card that reward you for staying active. You can use the app alone or, my personal favorite, use it in combination with their credit card! Each week that you get your heart rate up for 150 minutes or more, you unlock rewards (like gift cards and discounts to cool wellness brands) in the app. If you have the credit card like me, you will also boost your cash back (that means you’ll get up to 5% cash back on Health & Wellness purchases like from Whole Foods and Lululemon, and up to 3% cash back on everything else) AND be eligible to get weekly statement credits toward a brand new Apple Watch. Keep your streak going week after week and you’ll have thousands of dollars in rewards and cash back, plus get reimbursed for that Apple watch!
Talk about some major motivation, right?! Give it a try for yourself and use the code DRNICOLET to sign up.
I encourage you to find an activity you love, and schedule some time into your week for it! And remember, rest is important, too! You don’t have to exercise every single day to see benefit, or to reach your 150 minutes per week. You can complete your 150 minutes over 3-5 days and spend the other 2-4 days per week stretching, meditating, meal prepping, or watching your favorite Netflix show.
Thank you to Paceline for sponsoring this post. Terms and Conditions apply, visit this link for more details: https://paceline.fit/legal/