Exercise & Fitness

Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following:

For adults of all ages

  • At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week.  It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
  • Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week.  Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.

For pregnant women

The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.

For children

At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.

Exercise & Fitness Articles

4 stretches to keep your shoulders in shape

An easy way to stave off shoulder problems is to regularly stretch the muscles that support the joints. Stretching the muscles fixes the shortening that occurs with disuse and extends muscles to their full length. The more one stretches the muscles, the longer and more flexible they’ll become. That will help increase range of motion, ward off pain, reduce the risk for injury, and improve your posture. In order to stretch the muscles, one should warm up the muscles and then hold stretches without moving for 30 seconds to two minutes. More »

Join the resistance

Giant rubber bands known as resistance bands are versatile and inexpensive equipment that should be part of every man’s exercise toolbox. They offer a greater range of resistance compared with dumbbells, can be adjusted to meet certain physical limitations, support injury recovery, and help improve power movements needed for everyday living. (Locked) More »

Skip vitamins, focus on lifestyle to avoid dementia

New guidelines released May 19, 2019, by the World Health Organization recommend a healthy lifestyle—such as keeping weight under control and getting lots of exercise—in order to delay the onset of dementia or slow its progression. More »

Winning the weight battle after menopause

Changes in hormone levels just before and during menopause may cause women to gain weight and to store more weight around their middle, a risk factor for cardiovascular disease. Lifestyle changes can help, but they may not always be enough to make a difference. Some women may need to seek out assistance from a weight-loss professional. (Locked) More »

Dive into a swimming regimen

Lap swimming has many benefits for older adults. It’s great aerobic activity (which helps improve endurance and cardiovascular health and lower blood pressure); it’s great for strengthening muscles; and it helps maintain flexibility. Older adults can consider a lap swimming regimen if they’re generally healthy, are good swimmers, and get clearance from their doctors. It helps to warm up before swimming; use the proper equipment, such as goggles and a bathing cap; and stretch the muscles after a workout. (Locked) More »

Even light physical activity may help your heart

Growing evidence suggests that any type of activity—even low-intensity activity such as light housework or gardening—may help to lower a person’s risk of cardiovascular disease. Historically, light activity hasn’t been accurately reported in studies, but new research that uses a device to track body movements can assess light activity more precisely. The cardiovascular benefits of light activity may result in part from decreasing time spent sitting, a known contributor to poor heart health. (Locked) More »

Is your liver at risk?

Nonalcoholic fatty liver disease is a common condition that can lead to serious problems. Risk factors for the condition include obesity, diabetes., high blood pressure, and high cholesterol. While many Americans have the condition, it can be reversed sometimes by making simple lifestyle changes, such as losing weight, exercising more, and reducing sugar intake. (Locked) More »