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Physical activity is any type of movement that uses energy, like walking the dog or gardening, while exercise structures this into planned activity with a target, spanning anything from running to weight lifting to dancing to yoga. Aside from boosting fitness and improving how you move around in daily life, the more you move, the lower your risk of different cancers and other chronic diseases like high blood pressure, type 2 diabetes, and heart disease.

Understanding your current fitness level, building up slowly, setting targets, and picking fun activities and exercises can help you build a sustainable plan. Be sure to stretch, warm up, maintain correct form, and get enough recovery time to prevent injury and muscle overuse.

Common Questions & Answers

What are the benefits of regular exercise?
Regular movement boosts your mood, supports better sleep, and may improve brain, gastrointestinal, and bone health, along with building muscle strength and reducing chronic disease risk. Exercise can help you manage chronic diseases like osteoarthritis, multiple sclerosis (MS), dementia, or hypertension.
Current physical activity guidelines suggest at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity and two or more strength-building workouts every week. Knowing your goals can help you work out how much exercise you need.
Walking, cycling, swimming, and bodyweight exercises are excellent starting points. Most forms of exercise have entry points for beginners, with easier movements and less exertion. Build up slowly and listen to your body if you start to feel an injury.
Maintaining the correct form for an exercise helps you prevent injuries and maximize workouts. Talk to a trainer about adjusting your form, and discuss how to adapt your form for any injuries or chronic illnesses with a licensed physical therapist.
Studies found that early morning workouts might be linked to lower weight, and afternoon workouts may reduce the risk of heart disease or cancer death. However, the best workout time is when it fits your schedule and you feel most energized.
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Resources
  1. Exercise vs. Physical Activity. Penn State College of Medicine.
  2. Fitness program: 5 steps to get started. Mayo Clinic. December 5, 2023.

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