Be yourself; Everyone else is already taken.
— Oscar Wilde.
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Exercise & Fitness
SO,
Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following:
For adults of all ages
- At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
- Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
For pregnant women
The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.
For children
At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise and strength training, such as push-ups or gymnastics, on at least three days every week.Close
Exercise & Fitness Articles
Boredom busters to revamp your exercise routine
When an exercise regimen becomes tedious, there are several ways to make it more interesting. Examples include adding challenging moves, such as a lunge that ends with raising dumbbells overhead, and pairing exercise with other interesting activities, such as hiking and photography or walking while listening to music or a favorite podcast. If adjusting an exercise routine doesn’t increase interest, it may be time to try a brand-new exercise, such as ballroom dance, shadow boxing, step aerobics, or tai chi. More »
Don’t take back pain sitting down
Pain when sitting can be caused by a number of common problems, including problems with the discs that cushion the vertebrae in the back. Lying down can help the pain temporarily, but the goal should be to get up and move as soon as possible. People should see a doctor if your pain is extremely severe, if it comes back after getting better, or if it occurred after an injury. (Locked) More »
Heart disease and cancer risk may be linked
People with a high risk of heart disease also may be at risk for cancer, as both conditions share many risk factors, such as poor nutrition, lack of exercise, and smoking. More »
Puppy love may help your heart
A growing number of studies show health benefits related to owning a dog. This includes improved heart health, according to two recent studies. This may be the case because dog owners get more exercise caring for their animals, and they may spend more time outdoors. In addition, the companionship may help their mental health. (Locked) More »
Run for a healthier life
New research has found that running for about an hour per week can offer many health benefits and it does not matter how far or fast you run during this period. For people who are hesitant about taking up running, adopting a simple run/walk program can help many novices ease into running no matter their fitness level. (Locked) More »
What is inflammation, and why is it dangerous?
Chronic inflammation inside the body occurs when the immune response goes awry. It’s thought to contribute to a number of diseases, but it may be controlled using diet and exercise. More »
Easing into exercise
Even if you’ve never done formal exercise, some regular moderate exercise — ideally for at least 30 minutes most days of the week — can lower your blood pressure and many other risk factors linked to heart disease. More »
Rural health risks?
People in rural areas were more likely to die of preventable causes than those living in urban areas, according to a CDC report. More »
Stand tall
Poor posture doesn’t just affect your appearance. It may lead to chronic pain and a curvature of the upper back known as kyphosis. Exercises that target your upper body, back, and core can help improve your posture. Other good strategies are to try yoga or tai chi or to work with a physical therapist to improve your strength and flexibility. More »
Tips to keep lost weight off in the New Year
Maintaining weight loss can be more challenging than losing it in the first place. This is the case because your body drives you to store more fat. Unless you address that underlying regulatory problem, you will likely regain the weight. Some common causes of the underlying metabolic problems are stress, poor sleep, or medication.
