Have you ever felt like you are eating healthy but still not feeling your best? That might be because good health does not stop at your plate. It also comes from how often you move your body.

At Fresh Ready, we believe in living with balance. Eating well, sleeping well, and moving every day work together to help your body use the energy from whole food in the best way possible.

Why Moving Every Day Matters

Exercise is not just about losing weight. It helps build strength over time. It keeps your heart, lungs, and muscles in good shape, and those are the building blocks of long-term health.

The World Health Organization suggests that adults should do at least 150 minutes of moderate activity each week. That comes to about 30 minutes a day. It does not have to be hard. Fast walking, dancing, or even housework counts as long as you do it often.

Two Main Types of Movement to Focus On

1. Cardio for a Strong Heart and Lungs

Cardio is any activity that gets your heart rate up. It helps burn fat and improves breathing. Examples include walking, running, cycling, swimming, or dancing like Zumba.

Benefits of cardio include:

• A stronger heart and lungs
• Better calorie burn
• A good start for beginners

Examples of cardio and energy used per hour:

• Jump rope: 780 kcal
• Zumba: 500 kcal
• Cycling: 250 to 660 kcal
• Basketball: 360 to 660 kcal

2. Weight Training for a Stronger Body

If you want a toned body and better energy use even at rest, weight training is a great choice. It is not just about lifting heavy weights. You can use your own body weight, dumbbells, or resistance bands.

Benefits of weight training include:

• Building lean muscle
• Boosting metabolism
• Reducing body fat
• Shaping your body in a healthy way

Do not worry about getting too muscular. Most women build muscle slowly. Weight training helps you feel stronger and more balanced in everyday life.

Do You Need to Do Both?

Mixing cardio and weight training gives the best results. Cardio keeps your heart healthy while weight training builds and protects your muscles.

Here is an easy weekly plan:

• Cardio 3 days a week for 30 to 45 minutes
• Weight training 2 days a week to cover all muscle groups

You can do it in the morning before work or in the evening after. The best time is the time that fits your life.

Good Food and Regular Movement Make the Best Team

Fresh Ready’s healthy ready to cook meals are made from whole foods like fresh vegetables, clean proteins, and grains from local farmers. Our meal kits are lightly prepared to keep the natural taste and nutrition. When you pair that with the right kind of movement, your body gets the energy, protein, and nutrients it needs to stay strong every day.

Good health does not happen in one day. It starts with the meal you choose and the next time you decide to move your body.