Exercising to Stay Healthy

To become healthy and stay healthy, it is recommended that you do moderate-intensity and vigorous-intensity exercise. You can tell that you are exercising at a moderate intensity if your heart starts beating faster and you start breathing faster but can still hold a conversation. You can tell that you are exercising at a vigorous intensity if you are breathing much harder and faster and cannot hold a conversation while exercising.

How can exercise benefit me?

• Improving overall fitness, flexibility, and endurance.
• Increasing bone density.
• Helping with weight control.
• Decreasing body fat.
• Increasing muscle strength and endurance.
• Reducing stress and tension, anxiety, depression, or anger.
• Improving overall health.

What guidelines should I follow while exercising?

• Before you start a new exercise program, talk with your health care provider.
• Do not exercise so much that you hurt yourself, feel dizzy, or get very short of breath.
• Wear comfortable clothes and wear shoes with good support.
• Drink plenty of water while you exercise to prevent dehydration or heat stroke.
• Work out until your breathing and your heartbeat get faster (moderate intensity).

How often should I exercise?

Choose an activity that you enjoy, and set realistic goals. Your health care provider can help you make an activity plan that is individually designed and works best for you.

• Doing strength training two times a week, such as:
  • Lifting weights.
  • Using resistance bands.
  • Push-ups.
  • Sit-ups.
  • Yoga.
• Doing a certain intensity of exercise for a given amount of time. Choose from these options:
  • A total of 150 minutes of moderate-intensity exercise every week.
  • A total of 75 minutes of vigorous-intensity exercise every week.
  • A mix of moderate-intensity and vigorous-intensity exercise every week.

Children, pregnant women, people who have not exercised regularly, people who are overweight, and older adults may need to talk with a health care provider about what activities are safe to perform. If you have a medical condition, be sure to talk with your health care provider before you start a new exercise program.

What are some exercise ideas?

• Walking 1 mile (1.6 km) in about 15 minutes.
• Biking.
• Hiking.
• Golfing.
• Dancing.
• Water aerobics.

• Walking 4.5 miles (7.2 km) or more in about 1 hour.
• Jogging or running 5 miles (8 km) in about 1 hour.
• Biking 10 miles (16.1 km) or more in about 1 hour.
• Lap swimming.
• Roller-skating or in-line skating.
• Cross-country skiing.
• Vigorous competitive sports, such as football, basketball, and soccer.
• Jumping rope.
• Aerobic dancing.

What are some everyday activities that can help me get exercise?

• Yard work, such as:
  • Pushing a lawn mower.
  • Raking and bagging leaves.
• Washing your car.
• Pushing a stroller.
• Shoveling snow.
• Gardening.
• Washing windows or floors.

How can I be more active in my day-to-day activities?

• Use stairs instead of an elevator.
• Take a walk during your lunch break.
• If you drive, park your car farther away from your work or school.
• If you take public transportation, get off one stop early and walk the rest of the way.
• Stand up or walk around during all of your indoor phone calls.
• Get up, stretch, and walk around every 30 minutes throughout the day.
• Enjoy exercise with a friend. Support to continue exercising will help you keep a regular routine of activity.

Where to find more information

• U.S. Department of Health and Human Services: www.hhs.gov
• Centers for Disease Control and Prevention (CDC): www.cdc.gov

Summary

• Exercising regularly is important. It will improve your overall fitness, flexibility, and endurance.
• Regular exercise will also improve your overall health. It can help you control your weight, reduce stress, and improve your bone density.
• Do not exercise so much that you hurt yourself, feel dizzy, or get very short of breath.
• Before you start a new exercise program, talk with your health care provider.