Let’s Get Moving!

Physical activity is not just a routine; it’s a key to maintaining good physical health. It’s a powerful tool that can enhance brain health, manage weight, reduce the risk of diseases, and build strong bones and muscles. The choice of your exercise routine is in your hands, and finding one that works for you is a step toward taking control of your health.

The American Heart Association’s guidelines for adults are simple and adaptable to your lifestyle. They suggest 150 minutes of moderate or vigorous aerobic activity per week, spread throughout the week. This flexibility allows you to choose activities that suit your lifestyle and preferences, making it easier and less daunting to incorporate physical activity into your routine.

Moderate-intensity aerobic activity includes walking, riding your bike, water aerobics, or gardening for approximately 30 minutes. In addition, a heart rate target of 50-70% of your maximum heart rate is suggested (breathing quickens, but you are not out of breath).

Alternatively, vigorous aerobic activity includes running, jumping rope, fitness boxing, or even carrying heavy loads with a heart rate target of 70-85% of your maximum heart rate. During vigorous aerobic activity, your breathing should be deep and rapid. Adding moderate to high-intensity muscle-strengthening activity to your routine at least twice weekly is also recommended. Muscle-strengthening activities include weightlifting or climbing up a hill.

Integrating physical activity into your daily routine can be gratifying. Start by making minor changes, such as taking the stairs instead of the elevator or walking to nearby places instead of driving. Then, gradually increase the amount of physical activity you engage in. This approach makes transitioning to a healthier lifestyle more manageable and less intimidating, leading to long-term health benefits you can enjoy and feel proud of.

Remember, every step counts. Any physical activity, whether a leisurely walk or a challenging workout, is better than none. So, engage in activities that you like and find challenging. Before starting a new routine, consider your fitness level and consult your healthcare provider to ensure you’re on the right track. 

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