Starting something new is rarely easy. This is your first step of hopefully many in your journey with us. Remember, changes don’t happen overnight — you’ve probably been doing your current routine for a pretty long time, so please be patient with yourself as you start out. Soon you will recognize little changes in yourself and realize your new habit become your everyday habits.
You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your health care provider may need to advise you if it’s safe to start.
How much physical activity do adults need? 2 to 2 1/2 hours is recommended by the CDC. A combination of both aerobic and muscle-strengthening exercises are needed weekly to give you health benefits. And you don’t need to do it all at once! Start with 10 minutes and increase it a little more each time.
Walking is one of the easiest ways to get the aerobic exercise you need to stay healthy and it doesn’t require any special equipment to get started. Regular brisk walking can help you:
- Maintain a healthy weight
- Prevent or manage various medical conditions, including heart disease, high blood pressure, high cholesterol, dementia, arthritis, and type 2 diabetes
- Strengthen your bones and muscles
- Lift your mood and reduce stress
- Improve your balance and coordination
Walking not for you? Health.gov has suggestions like biking, hiking, and tennis.
Beginning a muscle-strengthening exercise can be done at any fitness level. Sit ups, jumping jacks, and push-ups are a good start. If you need a good alternative, Go4Life shows examples how you can modify exercises to your ability.
Source: CDC.gov