Physical Activity

Why exercise is helpful and how to do it

Why is exercise important?

When we move our bodies, we tend to see a lot of health benefits, like:

• Lower blood pressure
• Lower risk of chronic diseases
• Better sleep and sex life
• More energy and better mood
• Improved brain health
• Stronger bones

What types of exercise should I do?

Aerobic activity and strength training are both important for heart health. Experts recommend:

1. Aerobic activity for 2 hours 30 minutes each week (or 30 minutes a day 5 days a week). Both moderate- and high-intensity aerobic activity boost heart health. 
   1. Moderate-intensity aerobic activity gets your heart rate up a bit. It looks like:
      1. Going for a brisk walk, jog, or hike
      2. Doing water aerobics
      3. Dancing (ballroom or social)
      4. Gardening
      5. Playing doubles tennis
      6. Biking slower than 10 miles per hour
   2. High-intensity aerobic activity gets your heart rate up a lot. It looks like:
      1. Hiking uphill or with a heavy backpack
      2. Running
      3. Swimming laps
      4. Vigorous aerobic dancing
      5. Heavy yard work, like continuous digging or hoeing
      6. Playing singles tennis
      7. Biking faster than 10 miles per hour
      8. Jumping rope
2. Strength training at least 2 days a week. Strength training builds strong muscles and bones.
   1. Strength training looks like:
      1. Lifting weights
      2. Using resistance bands
      3. Doing bodyweight exercises (like planks, pull-ups, and squats)
      4. Following an exercise video at home
      5. Also consider:
         1. Flexibility exercises (like yoga and stretching), which can help your body move through a full range of motion without pain or limits.
         2. Balance exercises (like balancing on one leg and tai chi), which can improve your coordination, reaction time, strength, and joint function.

Where can I go to exercise?

• Parks
• Hiking trails
• Local YMCA
• Local tracks and fields
• Community and retirement centers
• Community events
• Malls (take a couple of laps to get your steps in!)

How hard should my body be working?

Hard enough that you struggle to hold a conversation or sing while exercising (this is called the “talk test”). If you can easily talk, pick up the pace or add more weight.

What should my heart rate be?

You don’t need to use a fitness tracker when you exercise — but if you have one, think about tracking your heart rate. Start by figuring out your maximum heart rate, which is 220 minus your age. Then aim for 50–80% of that max heart rate when you exercise.

For example, let’s say you’re 45 years old. Your max heart rate would be 220 minus 45, which equals 175. So when exercising, aim for a heart rate that’s 50–80% of 175, or about 87–140 beats per minute.

How do I get started?

First, think about what brings you joy. Like spending time with others? Go for a jog with a friend or join a sports team. Want to quiet your mind? Consider a brisk solo walk or a yoga class.

Second, build a habit. Set a specific goal that feels within reach (e.g., doing 15 push-ups twice a week) and create a plan for reaching that goal (e.g., a calendar reminder on your phone). Remember: It takes 21 days for a practice to become a habit, and 90 days to make a lasting lifestyle change.

What else can I do to turn exercise into a habit?

• Exercise at times when you tend to have more energy.
• Tack exercise onto something you already do (e.g., make a routine to walk after dinner).
• Have a friend or family member hold you accountable.
• Split up your physical activity (e.g., if 30 minutes in one go seems scary, do three bursts of 10 minutes throughout the day instead).