Get Ready

Benefits of Regular Physical Activity

You probably already know that you should exercise because it’s good for you, but do you know why it’s so good for you? There are many benefits of exercise and you can enjoy them, regardless of your age, gender, and physical abilities.   

• It's fun! Physical activity doesn’t have to be a grind!  Try mixing up your activity to keep it fresh.

• It can be done almost anywhere.

• It helps to strengthen muscles and bones.  Did you know that weight-bearing activity, like walking, helps to build bone mass (and stop bone loss)?  It also strengthens muscles which helps burn more calories and makes daily activities easier.

• It reduces risk of chronic diseases.  You can reduce your risk of developing diseases like heart disease, diabetes, osteoporosis, and some types of cancer.  Exercise can also help you manage heart disease and diabetes.

• It helps with maintaining your weight.  Physical activity helps you to burn more calories which can result in weight loss (if you burn more calories than you consume).  Studies show that those who engage in regular physical activity are more likely to maintain weight loss and be at a healthy weight.

• It boosts your energy level.  Do you ever feel sluggish in the afternoon or evening?  Maybe physical activity is just what you need!  Try taking a brisk walk to get your blood moving.  This delivers oxygen throughout your body and can help you feel refreshed. 

• It can relieve stress.  Not only does exercise boost your endorphins (feel good chemicals in the brain), but it can also reduce the amount of stress hormones in your body.

• It promotes better sleep.  Regular physical activity can help you fall asleep faster and get more restful sleep.  If you have trouble falling asleep after exercising in the evening, try exercising earlier in the morning or afternoon.

• It improves your mood.   Exercise can boost your confidence, reduce your stress, and increase your endorphins.

Many of the benefits of exercise can be seen right away.  It is never too early. or too late to make physical activity a healthy habit!

How much physical activity do we need?

Lifestyle activites (e.g., taking the stairs, housework, gardening)

As often as possible:

• Pick an activity you like and one that fits your life.

• Remember that some physical activity is better than none!

Aerobic activity (e.g., walking, cross-country skiing, swimming)

Each Week:

• At least 150 minutes (2 hours and 30 minutes) of moderate intensity each week*

  • Examples of moderate intensity:

    • You can talk while you do it, but you can't sing.

    • Using a push-mower.

    • Riding a bike on flat terrain.

OR

• At least 75 minutes (1 hour and 15 minutes) of vigorous intensity each week*

  • Examples of vigorous intensity:

    • You can only say a few words without stopping to catch your breath.

    • Running

    • Riding a bike on hilly terrain

    • Playing basketball

*Or do a combination of moderate- and vigorous-intensity activities.

Strength (e.g., weight lifting) and flexibility (e.g., stretching)

At least two times each week:

• Do strengthening activities

  • Include all major muscle groups

  • Perform 8-12 repetitions per set (1-3 sets)

• Do flexibility exercises

  • Perform flexibility activities at least two days each week for at least 10 minutes each day

Don’t let the recommendations intimidate you! Talk with your doctor about starting an exercise program. Start slow and work your way up to the recommended amount of exercise. You’ll be surprised how fast you get there, and how good you will feel!