This document outlines the many health benefits of regular exercise, including lowering blood pressure and cholesterol, reducing the risk of heart disease and stroke, and improving sleep, stress, and mood. It recommends including aerobic exercise like swimming or walking daily for 30 minutes, strength training twice a week, and flexibility exercises 2-5 times per week. The document provides tips for incorporating different types of exercise into a daily routine and staying accountable to physical activity goals over time.

2.  lowers blood pressure and cholesterol
 lowers your risk for heart disease and stroke
 burns calories to help you lose or maintain
weight
 increases your energy for daily activities
 helps you sleep better
 relieves stress

3.  strengthens your heart and improves your
blood circulation
 strengthens your muscles and bones
 keeps your joints flexible
 improves your balance to prevent falls
 reduces symptoms of depression and
improves quality of life

4.  Stay active throughout the day!
◦ Don’t sit so much!
 Aerobic Exercise
◦ Swimming, walking, dancing
 Strength Training
◦ Lifting and bodyweight exercises
 Flexibility Exercises
◦ Stretching

5.  Brisk Walking, Swimming, Dancing
 30 minutes/day, 5 days/week
 You can split that time up!
◦ Three 10 minute periods per day
 Talk/sing test for intensity

6.  2x/week for each major muscle group
◦ Lift light weights at home
◦ Join a class that uses weights ,elastic bands, or
plastic tubes
◦ When you travel, make time to use the hotel fitness
center. Or bring lightweight, easy to pack resistance
bands with you
◦ Body weight for beginners
◦ Don’t train on consecutive days

7.  5-10 minutes
 Minimum 2x/wk (preferably every day)
 STATIC stretching

8.  Choose one or two things to implement
 Look at your work schedule and see what will
realistically fit
 Set 6 week realistic goals
 Stick to it!

9.  WRITE IT DOWN!
◦ This is the best way to keep yourself accountable
and see the progress you’re making
 Notebook, calendar, spreadsheet, phone
apps, etc.

10.  Ask a friend to walk with you at lunch time
 Tell your family your goals
 Go to social media!
 Create a reward system for yourself