Enjoy good health with 30 mins of exercise

You owe it to yourself to make time for a workout. According to the American College of Sports Medicine, you need at least 30 minutes of exercise every day to enjoy good health. Here are some practical tips to get you started.

Keep it simple
Go to a gym that is conveniently located- either close to your house or office. Set a time slot for your exercise regime: this helps the body to respond well to regularity and crave a hit of endorphins with time. Try waking up half an hour to 40 minutes earlier to finish your workout before you head for work and get tied up in various chores. But if mornings are hectic for you, pick a time that suits you best.

Set realistic goals
The effects of exercise show only over a period of time. High expectations will always have pitfalls and lapses will interfere with goals. Understand that there will be good and bad days. On days when you can't make it to the gym, walk the baby to the park or catch up on shopping to stay active.

Keep a tab on your diet
Avoid fatty, sugary and refined foods as well as aerated drinks. Have adequate portions of fruits and veggies, proteins, wholegrains, nuts and seeds, and drink enough water.

For a structured programme
Get your cardio dose by brisk walking for at least 30 to 40 minutes a day. Wear appropriate shoes and apparel for easier movement. If you're at the gym, opt for the treadmill, or cycle.

Strength train for at least 2 days a week: lift dumbbells, resistance bands or kettle bells.

Stay active through the day-take the stairs, walk as you talk on your cellphone, do your own fetch and carry jobs, and so on.

Sleep and wake up on time-late nights are a huge deterrent to weight loss and keeping fit.

Keep fit over weekends by enrolling for yoga, dance, Pilates classes or venture out with family.