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Exercise

There are so many great reasons to exercise (see below), but the number one reason might be - it feels good! Our bodies were designed to move. Commit to fitness and you will soon discover renewed health, vitality and your own special endowment of human power!

  • Make exercise a high priority, something you are unwilling to compromise, as important as brushing your teeth.
  • Choose a variety of exercise options that you love and do one everyday. Keep it interesting, walk one day, dance the next.

There are so many fun activities to try. From yoga, pilates, and tai chi to basketball, belly dance and swimming. There IS something for everyone. Do it alone, with a friend or bring the whole family. What ever you choose, get up and move!

Exercise Guidelines:

25 - 45 minutes daily (2.5 - 5 hours week) moderate-intensity exercise, or

15 - 25 minutes daily (1.25 - 2.5 hours week) of vigorous intensity exercise

2x or more per week: muscle-strengthening moderate to high intensity, involve all major muscle groups

(These recommendations are based on exercise guidelines for adults published by the US Dept of Health and Human Services. For more info: http://www.health.gov/PAGuidelines/guidelines/)

Why Exercise?

There is strong evidence that exercise can:
  • Lower risk of early death
  • Lower risk of coronary heart disease
  • Lower risk of stroke
  • Lower risk of high blood pressure
  • Lower risk of adverse blood lipid profile
  • Lower risk of type 2 diabetes
  • Lower risk of metabolic syndrome
  • Lower risk of colon cancer
  • Lower risk of breast cancer
  • Prevent weight gain
  • Promote weight loss, especially with reduced calorie intake.
  • Improve cardio-respiratory and muscular fitness
  • Prevent falls
  • Reduce depression
  • Improve cognitive function (for older adults)

There is moderate to strong evidence that exercise can:

  • Create better functional health (for older adults)
  • Reduce abdominal obesity

There is moderate evidence that exercise can:

  • Lower risk of hip fracture
  • Lower risk of lung cancer
  • Lower risk of endometrial cancer
  • Help ensure weight maintenance after weight loss
  • Increase bone density
  • Improve sleep quality

(http://www.health.gov/PAGuidelines/guidelines/)