Staying Healthy with Physical Activity

Article summary

• Being active is good for you
• What to know before you start
• Types of exercise
• Start with a plan
• Have a problem – find a solution

Being active is good for you

Being active is one of the best things you can do for your health. Moving your body every day can help you:

• Lower your blood pressure
• Keep a healthy weight
• Sleep better
• Lower your cholesterol
• Have more energy
• Get sick less often
• Keep your heart and lungs strong
• Manage your blood sugar
• Feel less stress
• Feel better about yourself
• Stand and move with better posture

What to know before you start

Everyone likes different types of exercise. What works for you may not work for someone else, and that’s okay.

Here are simple tips to help you stay active:

• Try more than one type of activity
• Be patient. New habits take time
• Pick something you enjoy
• Start slow
• Let your body get used to moving
• Don’t stop if you miss a day
• Exercise with a friend if it helps
• Listen to your body
• Drink water

Types of exercise

Strength building

These exercises make your muscles stronger. They help you move better and prevent falls.

Strength exercises can help:

• Build strong muscles
• Keep your bones strong
• Lower your risk of weak bones
• Improve your flexibility

Yoga is one example. You can do yoga at home using online videos.

Heart-healthy (aerobic) exercise

These activities make your heart beat faster and help you breathe harder.

Examples include:

• Walking
• Hiking
• Biking
• Dancing
• Jogging or running

Even a small amount of activity can help your heart.

Start with a plan

Step 1: Talk to your doctor

Check with your doctor before starting a new exercise program, especially if:

1. You are over 35 and have not exercised in a long time
2. You have health problems such as high blood pressure, heart issues or diabetes

Your doctor can help you make a plan that is safe for you.

Step 2: Let’s move!

Think about how you can add movement to your day. Even a little bit helps.

Aerobic exercise is when you move nonstop and your heartbeat gets faster. It is good for your heart, lungs and weight.

Step 3: Make a plan to stay on track

Writing down your goals can help you stay motivated.

Example goal:

“I want to lose weight and help my blood pressure.”

Have a problem? Find a solution

Here are common problems and simple solutions:

• I don’t have time: Wake up 30 minutes earlier or take a short walk during lunch.
• I don’t have money for a gym: Walking is free.
• I get bored: Exercise with family or friends.
• I am too tired: Start slow. Exercise when you have the most energy.

Keep moving

Staying active helps your body stay strong.

Small steps add up.

Today is a great day to start.