Feeling younger and living longer are actual benefits of regular exercise. People with high levels of physical fitness are at a lower risk of dying from a variety of causes. There is more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, hypertension, cancer, and even depression.

Although we strongly recommend increasing exercise, we also strongly recommend starting where you are physically to decrease the potential for injury. Physical activity doesn't have to be strenuous to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

When incorporating more physical activity into your life, remember three simple guidelines:

  1. Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week.
  2. Avoid periods of inactivity; some exercise at any level of intensity is better than none.
  3. At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.
  4. If you have not been exercising, just start walking and stretching on a regular basis. You can then consistently add time and consistency every week and within 2 to 3 months, you will be amazed at your improved physical conditioning.

Understanding Intensity

Although the amount of time we exercise is important, we now understand that short bursts of intensity are also extremely beneficial. How can you tell if an activity is considered moderate or vigorous in intensity? If you can talk while performing it, it's probably moderate. If you need to stop to catch your breath after saying just a few words, it's more likely vigorous.

Depending on your fitness level, a game of doubles tennis would probably be moderate in intensity, while a singles game would be more vigorous. Likewise, ballroom dancing would be moderate, but aerobic dancing would be considered vigorous. However, everyone has to begin their exercise program initially at their own state of physical conditioning. What may be moderate intensity for some people, may be vigorous intensity for others when they just begin. Remember to start where you are and progress at your own pace.

Making Exercise a Habit

The number one reason most people say they don't exercise is lack of time. If you find it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity in 10-minute segments will nonetheless help you achieve health benefits. Even in the absence of weight loss, relatively brief periods of exercise every day reduce the risk of cardiovascular disease.

Set realistic goals and take small steps to fit more movement into your daily life, such as taking the stairs instead of the elevator and walking to the grocery store instead of driving. The key is to start gradually but make measurable progress every day. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep — as essential to your well-being.

Remember that physical fitness is attainable. Even with small changes, you can reap big rewards that will pay off for years to come.