Quick answer: Exercise is as important as diet for health. Regular activity supports the heart, muscles, balance, weight, immunity, mood and stress. Federal guidelines recommend at least 150 minutes of moderate activity (or 75 minutes of vigorous activity) a week plus muscle-strengthening on two or more days. A balanced plan mixes cardio, strength, flexibility and balance.
Benefits of physical activity
- Heart health
- Muscle strength and endurance
- Flexibility and balance
- Weight management
- Immune function
- Mood and stress relief
- Lower risk of many chronic diseases
How much exercise?
Adults should aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week, plus strength training two or more days a week. Some activity is better than none.
A balanced plan
- Cardio: brisk walking, cycling, swimming
- Strength: weights, bands, bodyweight exercises
- Flexibility: stretching, yoga
- Balance: tai chi, single-leg exercises
Staying consistent
- Choose activities you enjoy
- Schedule workouts
- Start small and build gradually
- Track progress
- Exercise with a friend
Healthy aging lens
Strength training preserves muscle and bone with age. See strength training for longevity and exercise and circulation.
When to see a naturopathic doctor
- You have a chronic inflammatory, autoimmune or digestive condition
- You have diabetes, kidney disease or take medications affected by diet changes
- You are pregnant, breastfeeding, or have a history of disordered eating
- You want a plan tailored to your labs, symptoms and goals
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
How much exercise do I need?
At least 150 minutes of moderate activity weekly plus strength training.
What type of exercise is best?
A mix of cardio, strength, flexibility and balance.
Can I exercise during the challenge?
Yes; ease in if you feel tired.
Do I need a gym?
No, walking and bodyweight exercises work well.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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