Health & Physical Activity

Exercise is one of the most powerful tools we have to protect and enhance our health. While many people associate movement with burning calories or losing weight, the benefits go far beyond the scale. From improving heart health and sleep to strengthening bones and reducing stress, regular physical activity supports nearly every system in the body. And importantly, it helps us stay steady, strong, and independent as we age.

Why Exercise Isn’t Just About Burning Calories

Exercise does help with weight management, but it’s also about building a healthier, more resilient body. Physical activity:

Improves circulation and organ function
Increases energy levels
Supports healthy aging
Boosts mental clarity and mood
Helps prevent injuries, chronic disease, and disability

Even if your weight doesn’t change, regular movement improves how you feel, function, and live day to day.

Types of Exercise: Cardio, Strength, Flexibility, and Balance

To get the full benefits of movement, it’s important to include four main types of exercise in your routine:

Cardiovascular (Aerobic) Exercise

Cardio raises your heart rate and breathing. It improves heart and lung health, burns calories, and supports endurance. Examples include brisk walking, swimming, cycling, or dancing.

Strength Training

Using weights, resistance bands, or your own body weight builds muscle and strengthens bones. It also improves metabolism and supports joint health, making everyday tasks easier (like lifting groceries or climbing stairs).

Flexibility Training

Stretching helps improve your range of motion, ease muscle stiffness, and reduce your risk of strains and overuse injuries. Activities like yoga and static stretching enhance flexibility and circulation.

Balance Exercises

Balance tends to decline with age, increasing the risk of falls. Targeted exercises like tai chi, heel-to-toe walking, or single-leg stands can improve stability and coordination. Strong balance reduces your chances of falling and helps you recover more easily if you lose your footing.

How Exercise Supports Whole-Body Health

Bone Health
Weight-bearing activities and resistance training increase bone density and reduce the risk of osteoporosis and fractures.

Sleep
Physical activity promotes deeper, more restful sleep and helps regulate your body’s natural sleep-wake cycle.

Cardiovascular Health
Exercise strengthens the heart, lowers blood pressure, improves cholesterol, and reduces the risk of heart disease and stroke.

Stress Management
Movement decreases stress hormones like cortisol and boosts endorphins, helping you feel calmer and more centered.

Mental Health
Exercise is proven to reduce symptoms of depression and anxiety, improve memory, and support overall emotional well-being.

Fall and Injury Prevention
Regular movement improves flexibility, balance, and core strength—all key for maintaining mobility and reducing the risk of slips, trips, and falls, especially in older adults.

What’s the Minimum Goal?

To support general health, the U.S. Department of Health and Human Services recommends:

At least 150 minutes of moderate-intensity aerobic activity per week (like brisk walking), or 75 minutes of vigorous activity (like running)

Muscle-strengthening activities at least two days per week

Balance and flexibility training at least two to three times per week, especially for adults over 65

These are starting points—more movement brings even greater benefits, but doing something is always better than doing nothing.

Why Your Doctor Cares About Your Activity Level

At your annual physical, your primary care provider may ask about your physical activity habits. That’s because exercise is one of the strongest predictors of long-term health. In fact, physical inactivity is a major risk factor for heart disease, type 2 diabetes, some cancers, and loss of independence with age.

By staying active, you’re not just protecting your heart or managing your weight—you’re building a stronger, steadier, and more resilient body for life.