The benefits of exercise are clear. In the short-term, working out as you are able can lower stress, boost energy, improve thinking skills, and support quality sleep. Over time, the advantages only multiply. Getting regular physical activity can help:
- Keep bones and muscles strong
- Improve balance and coordination
- Manage weight
- Support mental health
- Manage or lower the risk of many chronic conditions, including heart disease, diabetes, and some cancers
Consistently exercising may even help you live longer. Research suggests that a small increase in physical activity—even just 10 minutes a day—could add years to your life.
How much physical activity should you get?
There are different types of exercise. Keep in mind, the more you get, the greater the potential health benefits.
Aerobic activity (cardio)
Cardio exercises raise your heart rate and cause you to breathe faster. For health benefits, experts recommend that adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous cardio each week, ideally spread across multiple days. Brisk walking, jogging, swimming, and hiking are popular options.
Strength training
Also called resistance or weight training, these activities help to strengthen your muscles and bones. Healthy adults should do them at least two days each week. They include lifting weights, using resistance bands, and doing body weight exercises.
Balance and flexibility exercises
Done a few times each week, these moves help you to move easier, perform daily activities, and lower the risk of falls and injury. They’re important for everyone, but especially older adults. Yoga and tai chi are helpful practices, though even smaller moves like balancing on one leg can be beneficial.
Motivating yourself to exercise
Making physical activity part of your daily routine could seem like a challenge. But it may be easier than you think. Whether you're just starting out, trying to get back into an exercise routine, or looking for new ways to motivate yourself, start with these tips.
Pick an exercise you love
If you don’t like running, there’s no need to tackle a marathon. Instead, find activities that suit your fitness level and interests. Some fun, low-impact ways to start include swimming, walking, and yoga. Even shoveling, gardening, or taking your dog for a walk count as exercise.
Commit to moving more
Whether it’s a walk around the neighborhood or taking the stairs instead of the elevator, there are simple ways to move more throughout the day. Every bit of exercise counts towards your weekly goal—even a two-minute walk offers health benefits.
Find a workout buddy
Making a commitment to exercise with a friend can prevent you from skipping out. Stay accountable by meeting up every morning or a few times each week.
Start tracking
One simple way to keep yourself accountable and remain motivated is logging your activity. It can help you:
- Set time aside each day to get moving
- Measure and track your progress—using actual data
- Reassess and reset your goals when you reach milestones
- Understand when you’re not seeing progress and identify what needs to change to continue moving forward
Consider tracking using a pen and paper or Sharecare, available for iOS and Android. You can log your data manually in Sharecare’s activity tracker or enable your phone’s automatic tracking to record the information for you.
Ultimately, whatever gets you moving is a good thing—and the benefits could last for a lifetime.
