Movement

Our bodies were designed to move! Research shows that regular physical activity or exercise can have the following positive impact:

  • Strengthen muscles and bones

  • Improve ability to perform daily activities and mobility – and prevent falls

  • Increase health span and quality of life

  • Improve quality of sleep

  • Improve mental health, anxiety, depression, and other conditions

  • Improve mood and increase energy

  • Prevent weight gain and help maintain a healthy weight

  • Help manage stress more effectively

Physical activity also helps to prevent and reverse chronic disease. It has been shown to:

  • Improve blood pressure

  • Reduce risk of cardiovascular disease, including coronary heart disease and stroke

  • Improve lipid (cholesterol) profile

  • Reduce risk of some cancers

  • Prevent and/or reduce risk of type 2 diabetes and metabolic syndrome

  • Increase insulin sensitivity

  • Lower blood sugar

  • Improve hemoglobin A1C

Can you work up to 30 minutes, five days a week?

Current guidelines recommend a minimum of 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise. Moderate-intensity exercise is walking as fast as you would walk if you were late for a meeting. Vigorous exercise is running or fast bike riding. Research consistently shows that resistance training and aerobic exercise combined show the best health benefits and improvements.

Try to move your body while using as many joints and large muscles as possible. As a general rule of thumb, and to easily gauge an ideal exertion level, you should be able to breathe through your nose or carry on a conversation without gasping for breath while you exercise.

Any movement helps:

  • Park farther away from the building

  • Take the stairs instead of the elevator

  • Stand instead of sitting

  • Keep it simple

Visit a local park. Most importantly, do something that makes you smile, is fun, and gives you more energy. The goal is to stay active for life!