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

Boost your thinking skills with exercise

Exercise boosts memory and thinking skills. It does this by reducing insulin resistance, reducing inflammation, and stimulating the production of growth factors, which are chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells. Exercise may also help increase the parts of the brain that control thinking and memory. Exercise can also improve memory and thinking indirectly by improving mood, reducing stress and anxiety, and improving sleep. Problems in each of these areas frequently cause or contribute to cognitive impairment. More »

Fast way to improve heart and muscle fitness

Stair climbing is an exercise that can be done at home, at a gym, or in public. It has many physiological benefits. It burns twice as many calories as walking, and it engages muscles in the legs, arms, buttocks, and shoulders. It’s also an effective aerobic exercise, which is good for heart and lung health. Stair climbing is not appropriate for people with balance problems or pain and weakness in the shoulders, hips, knees, ankles, or feet. It may not be right for people with heart and lung disease. (Locked) More »

Relief dos and dont's for that nagging neck pain

Most neck pain comes from preventable causes such as poor posture, stress and anxiety, and sitting in prolonged positions with the neck bent for too long. As a result, many people tend to have imbalances in their neck muscles, and that causes the deeper muscles that attach one vertebrae to another to become weak and overstretched. To combat neck pain, people are advised to maintain good posture, keep a computer at eye level, and keep from holding the neck in a bent position for more than 10 minutes at a time. (Locked) More »

Great exercise that's easier on the joints

Exercising in water, also known as aquatic therapy, enables people to do many of the same exercises they would do on land without applying the same force on the joints. It has many benefits. Aquatic therapy takes pressure off the body, and that brings immediate relief to painful areas. Water provides resistance to the body, which helps build muscle and bone strength. The warmth of the water encourages one to move, which has a helpful side effect: repetitive movement pumps a natural lubricant called synovial fluid into the joints. More »

The best heart healthy workouts for your 60s 70s and 80s

Even after many years of not exercising, there are compelling reasons to get active. People who increase their activity in mid- to late life reap benefits in terms of longer life and lower heart disease risk. A good exercise regimen involves increasing daily activity as well as establishing a structured exercise program that includes moderate aerobic activity and some form of strength training.  More »

Working off depression

A roundup of studies exploring the beneficial effects of exercise on depression, anxiety, and insomnia. Is it a case of the chicken and the egg? More »