Regular physical activity is essential—not just for your body, but also for your mind. It strengthens your cardiovascular system, promotes muscle growth, and improves flexibility. Your mental health benefits too: regular movement helps reduce stress and boosts your mood. Even small amounts of exercise can reduce fatigue and leave you feeling more energetic overall. Importantly, regular exercise doesn’t mean you have to hit the gym five times a week. Here are a few easy ideas to incorporate movement into your daily routine:
- Walking: A brisk 30-minute walk each day makes a real difference—comfy shoes are all you need.
- Jogging: A relaxed 30-minute jog boosts your circulation and lifts your mood.
- Home workouts: Squats, planks, or lunges can be done anytime at home. Find a short YouTube video and get started!
- Yoga: Whether guided by an online class or self-directed, yoga improves flexibility, strengthens muscles, and helps reduce stress.
The 7 steps to building an exercise routine
Starting a new habit can be challenging, especially when life already feels busy. But with the right strategies, incorporating movement into your daily life can become effortless. These 7 steps are inspired by the principles in “Atomic Habits” by James Clear, a bestselling book that shows how small changes can lead to lasting habits. Here’s your plan to make exercise a consistent part of your life, one step at a time:
1. Start small
Set achievable goals, like 5–10 minutes of movement daily. Small steps are key to overcoming the initial hurdle.
2. Anchor to existing habits
Link your new habit to something you already do. For example, “After brushing my teeth, I’ll do 10 squats.” This makes exercise a natural part of your routine.
3. Use the 2-minute rule
Just start—even if it’s only for two minutes. Often, taking the first step is all you need to build momentum and feel motivated.
4. Make it visible
Place your workout gear in a prominent spot, like next to your bed or by the door. Visible cues remind you to stay active.
5. Reward yourself
A small reward after exercising—like a cup of tea or watching an episode of your favorite show—makes your new habit more enjoyable and easier to stick with.
6. Be flexible
Things don’t always go as planned—and that’s okay. If 30 minutes isn’t possible, 10 minutes will do. The key is to stay consistent.
7. Track your progress
Record your efforts in a fitness tracker or app. Seeing your achievements will motivate you to keep going and reach your goals.
Why nutrients are key
Do you sometimes feel like you just don’t have the energy to be active? That’s where the right nutrients come into play. Building a healthy exercise routine requires not only time and willpower but also sufficient energy. Your body needs essential nutrients to function at its best. Without them, fatigue and a lack of motivation can become major obstacles.
The BIOGENA ONE Study: more energy, less fatigue
A clinical study conducted by the BIOGENA science team shows how BIOGENA ONE can significantly boost your energy and motivation. With 99 carefully selected ingredients, including B vitamins, magnesium, and ubiquinol, BIOGENA ONE supports energy metabolism and reduces exhaustion.
Key study findings:
- 85% of participants reported less fatigue after just 4 weeks.
- The severity of fatigue symptoms, such as exhaustion and muscle aches, decreased by 54%.
- Ubiquinol enhances energy production in the mitochondria, while B vitamins and magnesium stabilize the nervous system.
More energy for your fitness goals
The energy boost provided by BIOGENA ONE is a true game-changer:
- You’ll feel fitter and more motivated to start or expand your exercise routine.
- With increased energy and improved mental clarity, it’s easier to make exercise a lasting habit and stick with it long-term.
BIOGENA ONE not only delivers a noticeable energy boost but also enhances your mental strength. With just one stick a day, you’ll give your body the support it needs to integrate movement into your daily life and stay fit and healthy for the long run. Try BIOGENA ONE and feel the difference yourself!
