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

Feeling young at heart may help you live longer

Feeling younger psychologically might lead to better health. When people feel younger psychologically, they’re more likely to pursue physical exercise, even if it’s challenging. If people feel young, they may have more of a futuristic orientation that leads them to eat with future health in mind. People who report feeling older than they are may be suffering from depression, which, in turn, increases the risk of heart disease. They may also simply have an accurate assessment of their state of health. (Locked) More »

Neck pain: Core exercises can help

Strengthening your core muscles to better support your spine can help prevent neck pain. Six exercises are illustrated. Pulling your chin in, sitting up straight, adjusting your workspace, can also help. (Locked) More »

Safe exercise: Know the warning signs of pushing too hard

Pain and certain other symptoms during exercise are not normal. Red flags fall into four categories: chest pain, shortness of breath, lightheadedness, and joint pain. Experiencing any of these symptoms during physical activity is a sign that one should stop exercising and call a doctor, such as a primary care physician or a specialist for a known underlying cause. Ignoring symptoms and pushing through an exercise may cause damage to the heart or muscles.  (Locked) More »

Yoga – Benefits Beyond the Mat

Yoga, an ancient practice and meditation, has become increasingly popular in today's busy society. For many people, yoga provides a retreat from their chaotic and busy lives. It helps you develop a positive body image and helps you become a mindful eater that aids in weight loss. Yoga improves your cardiovascular health and overall fitness.  More »

Walking Workout with Resistance Bands - Video

Walking with resistance bands is a workout allows you to exercise your upper body and at the same time your legs are getting great exercise. It’s a perfect addition to your routine if one of your goals is to firm up or to build strength. More »

BMI Calculator

Your BMI (Body Mass Index) is a calculation that is used to determine if a person is overweight that applies to both adult men and women. Although BMI  is not perfect because it does not directly assess body fat, it is still considered a reasonable alternative for identifying people who are overweight or obese, since measuring body fat directly is a costly process.  This BMI calculator will give your estimated number. Enter your height and weight below, then click the "Submit" button. If your BMI is above 25, losing weight is a smart idea.  BMI INTERPRETATION More »