Exercise & Fitness

Regular exercise, daily if possible, is one of the most important things you can do in your life. In the short term, exercise helps control appetite, boost mood, and improve sleep. Over time, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centres for Disease Control and Prevention recommends the following:

 

For adults of all ages:

At least 150 minutes of moderate physical activity such as a brisk walk or 75 minutes of strenuous exercise such as running (or mixing the equivalent of both) every week. It is best to divide the exercise into smaller sessions as long as each lesson lasts at least 10 minutes.

Strength training for all major muscle groups — legs, hips, back, abdomen, chest, shoulders, and arms — at least two days a week. Strength training may include lifting weights, using resistance belts, or exercises such as push-ups and sit-ups, where your body weight provides resistance.

For pregnant women:

Exercise guidelines are considered safe for most pregnant women. The CDC does not recommend strength training. It is a good idea to review your exercise program with your doctor.

 

For children:

At least 60 minutes of physical activity a day, most of which should be devoted to exercise. Children should exercise vigorously and strength training, such as push-ups or gymnastics, at least three days each week.

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