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

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 identify 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 "Calculate" button. If your BMI  is above 25, losing weight is a smart idea.  BMI INTERPRETATION More »

Quick start strength training program

It takes very little exercise equipment to get a good strength-training workout at home or at the office. That’s because many exercises, such as wall push-ups, use the body’s own weight to create resistance. Inexpensive equipment, such as resistance bands or small dumbbells, can also add to a strength-training routine. It’s best to work with a physical therapist to develop a personal strength-training regimen. A regimen will include exercises such as squats, heel raises, and leg lifts. (Locked) More »

Take your workout to the pool

Exercising in the water is a good supplement to land exercise for aerobic conditioning and strength training because it is gentle on your joints. Most “Y”s and health clubs with pools offer water exercise training. (Locked) More »

Exercise and weight loss: the importance of resting energy expenditure

One way that exercise helps promote weight loss is by increasing resting energy expenditure. That's how quickly you burn energy even at rest. Since resting energy expenditure accounts for 60% to 75% of the calories you burn each day, any increase in resting energy expenditure is extremely important to your weight-loss effort. More »

Stand-up desk options

You can make stand-up desk from an old door and two sawhorses, customize a store-bought desk, or pay a company for a ready-made one. Here are some options. More »