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

5 of the best exercises you'll ever do

Staying fit doesn’t require an expensive gym membership or an overabundance of sweat. Five simple exercises—swimming, tai chi, strength training, walking, and Kegels—can help keep your weight under control, improve your balance and range of motion, strengthen your bones, protect your joints, prevent bladder control problems, and even ward off memory loss. Learn how to do all of these exercises, and how to safely get started in an exercise program. If you have no time for exercise, you can find some simple ways to sneak activity into your daily routine. (Locked) More »

Impact of inactivity assessed

Physical inactivity is responsible for 6% of coronary artery disease, 7% of diabetes, 10% of breast and colon cancers, and 9% of premature deaths worldwide. Increasing activity by 10% to 25% could prevent up to 1.3 million deaths per year. (Locked) More »

Ask the doctor: Shin splints at any age

Shin splints are caused by injuring muscles in the inner part of the lower leg. They can occur at any age. The best way to prevent shin splints is to warm up thoroughly before exercising.   (Locked) More »

How and why to add strength training to your exercise plan

  Many people who exercise focus on aerobic activities that get the heart pumping, walking, jogging, or treadmill work. They often overlook strength-building exercises. Health experts suggest doing two sessions of strength training each week. A beginner’s workout takes as little as 20 minutes, and doesn't require grunting, straining, or sweating like a cartoon bodybuilder. Strength and endurance training exercises can improve balance, reduce falls, help control blood sugar, raise confidence, brighten mood, and preserve vitality and independence in daily living.   (Locked) More »

Self help for sore muscles

Regular exercise is vital for health and longevity, but it often comes with muscle strains and sprains. For simple soreness, try some RICE: rest, ice, compression, and elevation. (Locked) More »

Step up to better blood pressure

Maintaining a healthy blood pressure is vital for good health. To stay in the healthy zone, or get back there, lock in the basics like exercising more and cutting back on sodium. If medication is needed, a combination may be best. More »