Making Use of Moderate Exercise to Get Fit

Have you ever felt tired and stressed out from work and then you get home and see your three children running towards you asking you to play basketball with them? But you refuse, and tell them you can't today because you're too tired - even though you feel bad about it.

Instead of disappointing your children, why not say, "yes" after all? You will be surprised by the amount of energy you will have after just 30-minutes of activity.

Walking the Dog. (Photo credit: Wikipedia)

Did you know that by exercising at a moderate pace for only 30 minutes, you will feel a lot better mentally? It has been proven that even 30 minutes of moderate exercise improves the appetite and sharpens your style in problem solving. Not only that, you may also find it easier to sleep at night.

Regular exercise also promotes self-discipline and has a positive impact how you perceive yourself and your life. Exercise helps in lifting your spirits and relieving depression.  And of course it strengthens your body and improves the function of all of your physical systems.

If you're just starting to exercise and your fitness level is low, you can start out with only 15 minutes for 3-4 days a week. You can increase the time you spend exercising once your body starts to adjust. But remember DON'T ever force your body! Listen to your body, be sure to warm up gradually, and stretch afterwards, and if something hurts then stop.

Here are some moderate exercises you can do and enjoy while improving your fitness level:

1. Go walking. Make use of your surroundings. In most areas walking is quite possible, and if it's not in your neighborhood, try a change of scenery and to go a local park. You can walk your dog, or with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting sunlight and fresh air that is also good for your body.

Cardiac yoga sample exercise (Photo credit: Wikipedia)

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. Start out by learning a few of the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body and mind with energy. You relax and at the same time you stretch and strengthen!

3. Get engaged in sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Just have fun, and you don't have to take it too seriously. Shooting basketball with a friend would be a great example of having fun while getting great exercise.

4. Join an exercise program at work. If you do not have an exercises program at work, then why not start one? You can talk to your boss about it and start with your colleagues. It can be a social time to get to know the people you work with better, and also encourage you to continue with your physical activity.

5. Take advantage of household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises you can do around the house. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform some of these chores, why not do it with your hands and lose some fat at the same time?

Making moderate exercise a part of your daily routine can burn a surprising number of calories, and start getting you fit before you know it. Just doing 30 minutes every day of these moderate exercises can burn anywhere from 150 calories up to 1,000 calories a day!