Exercise is essential for maintaining good physical and mental health. Engaging in regular exercise has been associated with various benefits, including improved cardiovascular health, weight management, reduced risk of chronic diseases, enhanced mood, and increased lifespan.   Below I have provided exercise recommendations based on the most recent medical literature in this area.  I understand each of you will have a different starting point.  For individuals who are currently living a sedentary lifestyle, any increase in physical activity can be beneficial. According to a study published in the Journal of the American Medical Association, even low levels of physical activity, such as leisurely walking, can reduce the risk of mortality.  If you’re confined indoors due to the weather, consider walking inside your local mall.   For those over age 60, a goal of 6000-8000 steps per day is suggested and those younger than 60 a goal of 8000-10,000 steps per day.   There are several phone apps that can monitor your daily steps so you can keep track of your daily and weekly stats.

Beginning your exercise program as above is a good start, especially if you are a beginner exerciser.  For more advanced exercise and those wishing to achieve optimum health benefits, the American College of Sports Medicine recommends your end goal should be to advance to reach the recommended amount and intensity of exercise as noted below.  Exercising at these levels has been shown to optimally promote heart health, assist in weight loss, balance your blood sugar, boost brain power, and improve your overall vitality and longevity. 

These recommendations are divided into two areas as shown.

1. Aerobic activities. Adults should undertake to achieve at least 150 minutes per week of moderate-intensity aerobic exercise.   There are many ways to achieve this…biking, swimming, exercise classes, tennis, pickleball, and dancing would all qualify. If you don’t participate in any of these activities, I recommend 30 minutes a day five days per week of brisk pace walking.   You should walk fast enough so that you create a light sweat.   You should be able to converse but will note that you are breathing a bit faster and harder than leisurely walking. If you have a wearable device that shows heart rate your goal should be to achieve 70 to 80% of your maximum heart rate (220– Age is your Maximum heart rate so your goal should be 70 to 80% of this number). 
2. Muscle strengthening activities. Once you have achieved the above then it is time to add at least two days per week of muscle strengthening exercises with both upper and lower extremity exercises.  Activities should work all the major muscle groups of your body—legs, chest, abdomen, shoulders, and arms.

There are many ways you can strengthen your muscles including

1. Lifting weights
2. Working with resistance bands
3. Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)
4. Some forms of yoga

I have found that some people love their daily exercises while for others it is more of a chore.   If you find exercise to be a chore you need to have the proper mindset to start and continue.   I tell patients to consider exercise like brushing your teeth.   Most people just can’t go to bed without brushing their teeth.   Brushing your teeth is a habit where it just doesn’t feel right to skip it.  Exercise must become a similar habit.  Once you make something a habit your mind resets itself and exercise becomes another part of your life.  Enjoy your life of vitality and health!