Exercising regularly, every day if possible, is the single most important thing you can do for your health and for healthy aging.
You can make healthy choices that can help you feel better, look better and live longer. Research shows that you can boost your ability to create and sustain a healthy lifestyle. “The good news is that decades of research show that change is possible, and there are proven strategies you can use to set yourself up for success”, says NIH behavior change expert Dr. Susan Czajkowski.
Lots of things you do impact your health and quality of life, now and in the future. You can reduce your risk for the most common and preventable health problems—such as heart disease, stroke, cancer, type 2 diabetes, and obesity—by making healthy lifestyle choices that include exercise.
Exercise and physical activity
Exercise and physical activity should be an integral part of an adult’s lifestyle. Moderate levels of physical activity for 30 to 45 minutes, 3 to 5 days a week, is recommended. All adults should set a long-term goal to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, and preferably all, days of the week.
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 to 300 minutes of moderate aerobic exercise like brisk walking or 75 to 150 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.
Progressive resistance training (PRT)
The best means to build muscle mass, no matter your age is to gradually amp up your workout volume—weight, reps, and sets—as your strength and endurance improve. You should do strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training can involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
A typical training program might include
- 8 to 10 exercises that target all the major muscle groups
- Sets of 12 to 15 reps, performed at an effort of about 5 to 7 on a 10-point scale
- Two or three workouts per week.
The right blend of exercises which incorporates aerobic workouts (including walking plans), as well as stretching and strength-building exercise routines.
“It is never too late to reverse how you look and feel. The mindset of how you do it. Day in and day out, if you want to live longer and live better, you need a clear and basic understanding that the outcome of your journey is the sum of its steps.” Strauss Zelnick, Becoming Ageless
Invest in yourself! Exercise is the best investment you can make in your health.
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