FRESH Apps That'll Motivate You To Move It

Today's Prescription: The Monday Mile

At FRESH Med, we often prescribe The Monday Mile.

The activity comes from Move It Monday, which is an international campaign encouraging people of all fitness levels to kick off the week with exercise. Yes, Monday! They offer simple workouts, tips and inspiration to help individuals, worksites, schools and communities incorporate physical activity into their weekly routines.

Try wearing a pedometer to see if you’re part of the majority who find they’re only walking between 900 and 3,000 steps a day!

The Monday Mile is a fun way to jump-start your week with a healthy dose of physical activity. Walk, jog or run the Monday Mile with friends, family and co-workers, and enjoy positive health benefits while socializing with others and making a commitment to stay fit throughout the week.

Here are some of our favorite apps which motivate us to move it, even - especially - on Mondays!

And they're free! 

Monitor to Maximize

Monitor your heart rate as you work out to increase your cardiovascular capabilities, with the goal of reaching and maintaining your target heart rate for 20 minutes. It helps to rely on two bodily signals: perspiration and breathlessness. Aim to be moving at a rate which leads you to break a sweat and inhibits you from conversation. Calculate your target heart rate using the following formula:

(220 - your age) x 70%.

For example, for someone 40 years old: 220 - 40 = 180 x 70% = 126 beats/minute.

Cardio-respiratory exercise is sometimes accompanied by feelings of dread and exhaustion - even just the thought of it! We get it. But there's a beneficial cardio exercise often overlooking: Walking. 10,000 steps a day is the recommended benchmark for significant health benefits; try wearing a pedometer to see if you're part of the majority who find they're only walking between 900 and 3,000 steps a day!. What do you think yours would read?

If you need more support, we're here to help! Learn how to start your own FRESH pro-GRAHAM. And in the meantime, just keep it movin’….