Exercise Tips

Staying Active
Staying active is so important to living a long and healthy life. Activity can increase muscle mass and strength, aerobic capacity, flexibility, HDL (good) cholesterol and improve how well you sleep. There are many other benefits of exercise that are beneficial for your health, regardless of your age, sex, or physical ability.

According to the American Heart Association, 30 minutes of moderate and/or vigorous physical activity or cardio for 5 days each week can make a big impact on your health. The 30 minutes do not have to be at 1 time, they can be dispersed though out the day into 10 minute intervals.

Moderate Aerobic Activity
Moderate aerobic activity is any activity that causes a minor increase in breathing and heart rate. It can be anything from:
  • Gardening
  • Mowing the Lawn,Treadmill
  • Riding a Bike
  • Taking a Brisk Walk
You should be able to comfortably hold a conversation with another individual while performing any of these activities.

Vigorous Aerobic Activity
Vigorous aerobic activity, on the other hand, causes rapid breathing and a greater increase in heart rate. You usually develop a sweat after a few minutes, and can no longer hold a comfortable conversation. Vigorous activities include:
  • Jogging or Running
  • Playing Basketball
  • Riding a Bike Fast or Up Hills
  • Working Out On an Elliptical Machine
Although aerobic activity is an important part in maintaining a healthy mind and body, strength training is also needed. The American College of Sports Medicine recommends that healthy adults younger than the age of 65 should strength train 2 days a week, doing 8-12 repetitions of 8-10 exercises for each major muscle group.

Additional Resources
As for healthy adults older than the age of 65, 3 days a week are recommended, doing 10-15 repetitions of 8-10 exercises for each major muscle group.
*This page is not intended as medical advice. Always consult your health care provider for questions concerning your health and wellness.