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

Staying active despite osteoporosis

Whether it comes after a broken bone or a low bone density reading, a diagnosis of osteoporosis spurs you to rethink your relationship with exercise. An exercise program will not only make your bones more resilient, but also help you avoid falls and fractures and lower your risk for chronic conditions such as heart disease and diabetes — all of which are important in preserving your mobility and independence.  (Locked) More »

Blood vessel disease linked to dementia

Blood vessel problems can have a significant effect on the health of the brain, including contributing to the development of dementia. Improving and safeguarding blood flow to and through the brain should help delay, minimize, or even prevent memory loss well into old age. The steps you take to protect the arteries in your heart and keep them healthy should do the same thing in your brain. These include controlling blood pressure, exercising, and eating a healthy diet. (Locked) More »

Regular exercise may ward off cognitive decline in women with vascular disease

A study provides one more reason to carve out time every day for a brisk walk or similar exercise, especially if you have vascular disease or are at risk for developing it. Vascular disease, including heart disease and other conditions that affect blood vessels, increases the risk of age-related problems with memory and thinking, known as cognitive decline. (Locked) More »