Benefits of Exercise

Where Do I Start?

Pick an aerobic activity that you love such as walking, pickleball, swimming, cycling, dancing, or anything you enjoy doing. Start with 2 days per week for 20-30 minutes at moderate intensity (you can talk but cannot sing). Do this for 2-4 weeks. Then add another day for 2-4 weeks. After you have a habit established of doing the activity, increase the time. After you have your exercise habit established add weights one day a week, then to 2 days per week.

There is a dose response to exercise. The more physical activity, the more benefits, and any amount of exercise is better than none. There is no threshold level of physical activity that must be achieved before benefits are seen. All physical activity is beneficial!

Types of Exercises Include

• Aerobic (Cardiovascular)
• Resistance (Weights/Bands)
• Flexibility (Yoga/Stretching)

Benefits

• Increased muscular and cardiovascular fitness
• Improved bone health and less risk of falls and bone fractures
• Reduced risk of chronic diseases, such as hypertension, cardiovascular disease, type 2 diabetes, depression and more
• Higher control and maintenance of a healthy weight
• Reduced anxiety, depression, and negative mood
• Improved self-esteem and cognitive function