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The good news: getting more exercise doesn’t have to take a lot of time. You can find ways to add physical activity to your day, no matter how busy you are. The payoff can be a better body and mind.
People of all ages can benefit from more physical activity. Any amount of physical activity has some benefits, says the Centers for Disease Control and Prevention. People who sit less and do any amount of moderate to vigorous physical activity gain some health benefits.
The health benefits are many:
In addition to helping prevent illness and injury, being active can make your life better each day. More activity can:
The key is to just get started. Everyone needs both aerobic and muscle-strengthening movement. You can start by looking for ways to stand a bit more, take a few more steps, add some stretching into your chores. You can find ways to move more throughout your day.
Then when you have a few minutes, you can start doing more. Try walking five minutes each hour. You can walk around your home or office. You can even multitask by walking during a phone call or online meeting. You can even get a mini workout when you do your household chores. It all adds up.
If you’re planning to start new fitness efforts, talk to your doctor about what is best for you, especially if you have health issues. But basics like walking and stretching are safe for most people.
Doing different types of exercises can keep you from getting bored. More importantly, it can expand the range of benefits you’ll experience.
Try to include activities in your routine from these four categories:
Adults should aim for moderate aerobic movement for at least 150 minutes each week. Activity can be spread out so you can fit it into your schedule. Aim for at least twice a week for strengthening activities. For balance and flexibility training, spend a few minutes several times a week or daily.
Get more ideas, including tips for children, seniors and people with physical challenges or medical conditions, from Move Your Way.
Whatever activity you chose to do, just get started now. Even short periods of physical activity done regularly can have a positive impact on your health and your quality of life.
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