When it comes to getting and staying healthy, movement is key. No matter your current ability or fitness level, do what you can to move your body regularly and you will see benefits such as weight loss, reducing your risk of certain diseases and cancers, improving your mental health, and more.
Physical activity recommendations from the CDC:
- 150 minutes each week of moderate aerobic activity (e.g. brisk walking, cycling) or 75 minutes each week of vigorous aerobic activity (e.g., running, jumping rope)
- Resistance or muscle strength-training two or more days a week, using all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
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Easy ways to lead an active lifestyle:
Take it slow
If you’re just starting to be physically active, remember to take it slow to reduce your risk of injury. Try taking the stairs instead of the elevator, parking your car farther away from your destination, or doing your own yardwork or housework instead of hiring someone else.
Even 10 minutes at a time is beneficial
10 minutes of walking a couple of times a day can provide health benefits. Try going for a 10-minute brisk walk, 3 times a day, and 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.
Remember to move every hour or so
Long periods of sitting can be harmful to your health. Stand to take a phone call, walk to the drinking fountain, walk to an office instead of emailing, or stand to stretch; these simple movements can help decrease risk of unhealthy metabolic changes that can have negative effects on your health.
Resistance training is important
Do resistance training at least two days a week to promote strong bones, better sleep, help your balance, increase blood circulation, and many other benefits. You do not need equipment such as dumbbells or resistance bands, using your body weight is a great way to start.
You don’t need a gym membership to be physically active
There are countless ways to build workouts into your schedule without having to spend time and money at a gym. One example is active transportation, or getting around using human energy instead of a car. Try walking, biking, or taking public transportation to work; you’ll get your workout in and help the environment! Learn more about active transportation.