Moderate Exercise

The Physical Activity Guidelines Advisory Committee Scientific Report 2018 stated that: Most health benefits are achieved with 150 minutes of moderate exercise per week -like walking! Or 75 minutes of vigorous exercise, like jogging, swimming or cycling! Any amount of exercise is helpful and can improve sleep, reduce depression and anxiety, lower blood pressure, improve insulin sensitivity, decrease risk of cancers and dementia. Add in a 5-minute walk and stretch for every 2 hours of sitting during the day! (Exercise should be safe, so there are some individuals that may need medical clearance before starting exercise. Anyone who does not feel well, or who has symptoms of a disease needs to see their physician in advance.) When starting an exercise program, start out at low intensity and increase slowly over time. Wear protective gear if necessary. How can you get 150 minutes of walking per week? 30 minutes, 5 days per week 10 minutes, 3 times per day, 5 days per week Resistance work also strengthens your body: work all muscle groups with a weight lifting regimen twice a week. This can be done at home with very little equipment.  Stretching after exercise- hold each gentle stretch for 60 seconds. Take 10 minutes after every exercise session to stretch gently. Again -many web resources to tap into. If you are on prescription medications, consult your doctor before starting an exercise program. Your needs may change as you increase your activity and lose weight. Our program is able to accommodate beginners to more advanced with our exercise classes. We can guide you into creating a home workout program!