The benefits of being active are plenty. Physical activity is associated with a reduced risk of premature death, cancer, diabetes, heart disease and high blood pressure. It also improves mental health and the health of muscles, bones and joints. And being active can help reduce your stress and lighten your mood.
But many of us avoid exercise because we think it’s too time consuming or the workouts are too hard. The good news is that for overall health, moderate exercise — like a brisk walk around the block for 30 minutes — is enough to reap many benefits.
According to the Centers for Disease Control and Prevention, you should aim for at least 150 minutes or more of moderate-intensity aerobic exercise every week. That’s only 30 minutes a day, five days a week.
What’s moderate-intensity? It’s activity that’s challenging but not difficult. You should be breathing hard, but able to talk during moderate-intensity exercises. Washing and waxing the car, pushing a lawn mower, shooting hoops, gardening and bike riding are everyday activities you can do to meet your daily physical activity goal.
On two or more days of the week, you also should do muscle-strengthening activities that work all major muscle groups — legs, hips, back, abdomen, chest, shoulders and arms. These activities include lifting weights, working with resistance bands or doing a combination of push-ups, sit-ups and squats.
Consider breaking up your activity into three 10-minute workouts throughout the day. Take a quick walk during your break, climb the stairs instead of taking the elevator, or park farther out in the parking lot when shopping or running errands.
And remember, always make sure to warm up before and cool down after exercise. If you start gradually, you’ll see your capabilities increase over time.
