Exercise

Do I Need Exercise?

Basic Health Prescription: Consistent Physical Activity
Goal: Minimum 150 minutes of aerobic activity per week + 2–3 days of resistance training

Why This Matters

Exercise is one of the most powerful and proven ways to improve health, speed recovery, and prevent disease — no matter your age or condition.

Consistent physical activity can:

• Improve strength, balance, and mobility 
• Reduce pain, inflammation, and stiffness 
• Support weight regulation and metabolism 
• Boost mood, energy, and mental clarity 
• Lower risk of chronic diseases (heart disease, diabetes, osteoporosis) 
• Enhance sleep, circulation, and brain health 

Whether you’re recovering from an injury, working on prevention, or simply trying to feel better day-to-day — regular movement is essential.

Recommended Action Steps

1. Aim for 150+ Minutes of Moderate Aerobic Activity Per Week

This can be walking, cycling, swimming, dancing, or any activity that gets your heart rate up and keeps you moving.

• Why: Improves circulation, heart health, stamina, and brain function. 
• Goal: 30 minutes, 5 days a week — or break it into 10–15 min bouts throughout your day. 
• Tip: If walking is your main option, try to maintain a pace where conversation is possible, but you’re slightly breathless. 

2. Include Resistance Training 2–3 Days Per Week

Use bodyweight, resistance bands, free weights, or machines to challenge your muscles.

• Why: Supports joint health, bone density, posture, metabolism, and injury prevention. 
• Goal: Train major muscle groups (legs, core, upper body) at least twice weekly. 
• Tip: Even light resistance is beneficial. The key is consistency and control — not heavy lifting. 

3. Don’t Sit Too Long — Move Throughout the Day

Set reminders to stand, stretch, or walk every 30–60 minutes if sedentary for long periods.

• Why: Long periods of inactivity increase stiffness, slow circulation, and impact energy. 
• Tip: Take phone calls standing or walking, stretch while watching TV, or use a standing desk. 

4. Use Movement to Manage Stress

Exercise is one of the most effective tools to improve mental well-being.

• Why: Releases feel-good chemicals like endorphins and reduces cortisol. 
• Tip: A short walk, yoga, or light mobility session can quickly reset your mood and focus. 

5. Start Small & Build Gradually

If you’re just getting started or returning after time off, don’t try to do too much at once.

• Why: Helps avoid injury and builds long-term consistency. 
• Tip: Even 10 minutes a day is a meaningful start. Progress happens when small efforts add up. 

Next Step:

Track your movement and aim to build consistent exercise habits over the next 7 days. Start where you are and focus on progress, not perfection. Every step counts.

Movement Tracker (7-Day Log)