Getting the recommended amount of physical activity each week, about 150 minutes of moderate, aerobic exercise, such as power walking or bicycling, does not require joining a gym, or taking expensive, complicated classes. If you can’t commit to a formal workout four to five days per week, you can become more active in simple ways—by taking the stairs instead of the elevator, by walking more instead of driving, by going out dancing with your friends, or by doing your household chores at a faster pace.

It is not necessary to perform at the level of a professional dancer or athlete, or to work out for several hours every day, to see real gains from exercise. Even slightly increased activity can lead to physical benefits, such as:

✨Longer life. A regular exercise program can reduce your risk of dying early from heart disease, certain cancers, and other leading causes of death.

✨ Healthier weight. Exercise, along with a healthy, balanced eating plan, can help you lose extra weight, maintain
weight loss, or prevent excessive weight gain.

✨Cardiovascular disease prevention. Being active boosts HDL cholesterol and decreases unhealthy triglycerides,
which reduces the risk of cardiovascular diseases.

✨Management of chronic conditions. A regular routine can help to prevent or manage a wide range of conditions and
concerns, such as metabolic syndrome, type 2 diabetes, depression, arthritis, and certain types of cancer.

✨Energy boosts. Regular physical activity can improve muscle tone and strength and provide a boost to your
cardiovascular system. When the heart and lungs work more efficiently, you have more energy.

✨Strong bones. Research shows that aerobic activity and strength training can slow the loss of bone density that
typically accompanies ageing.

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