Adults
Exercise and Stress
Being physically active can help your body and your mind:
- For your body, physical activity can help reduce the risk of illnesses like diabetes and heart disease.
- For your mind, physical activity can help reduce anxiety and feelings of depression as well as help improve self-esteem.
- The first step to starting a physical activity routine is finding an activity that you enjoy. Some people enjoy brisk walking alone or with friends, and others prefer a fast game of basketball.
- Physical activity is recommended for all people including seniors, those with disabilities, and those with chronic health conditions. If you are not currently active you should start slow and build up to what your abilities allow. If you are concerned about starting a new exercise program, talk with your doctor.
You can do it!
Adults should get 150 minutes (2 hours and 30 minutes) of moderate physical activity (like brisk walking) each week; or 75 minutes of vigorous physical activity (like running or jogging) each week.
You can be active for longer periods of time a few days each week:
- Two long walks of an hour and 15 minutes each equals 150 minutes; or
- Three 50 minute periods of gardening equals 150 minutes
Or, you can be active for short periods throughout the week:
- Two 15 minutes walks a day for five days equals 150 munutes
- Five thirty minute periods of dancing equals 150 minutes
Exercise doesn’t always mean spending time in the gym:
- Park the car farther from the entrance and walk in.
- Take stairs instead of the elevator or escalator.
- Keep an extra pair of shoes at work or in the car and walk during your breaks, at lunch, or whenever you’re inspired.
- Run errands or get to work by walking or biking.
- Walk or jog with the dog or while the kids are riding bikes.
Q & A
Q: I know I need to exercise, but it all seems so complicated. What are the basics?
A: The most basic part to exercise is to move your body. There are four types of exercise which you should try to include, but the most important thing is that you are being active, even if you do not get all four types of exercise. The four types are:
- Endurance activities are those that make you breath hard and increase your heart rate; examples include running/jogging, bike riding, and aerobics. Adults need 150 minutes of moderate physical activity (like brisk walking); or 75 minutes of vigorous physical activity (like running or jogging) each week.
- Strength exercises are those that build muscles, like lifting weights or pilates.
- Balance exercises include yoga, standing on one foot, and getting out of a chair without using your arms to support you.
- Flexibility exercises can be done by stretching. It’s best to do stretching when your muscles are warmed up like after a walk.
Q: Do I really need to see a doctor before starting a new exercise routine?
A: Most people do not need to see a health care provider before becoming active. Physical activity is recommended for all people including seniors, those with disabilities, and those with chronic health conditions. If you are not currently active you should start slow and build up to what your abilities allow.
