EXERCISE

Exercise is one of the most powerful tools for a healthier, longer, and happier life.  It benefits your body and brain - no matter your age or fitness level. 

1. Strengthens Your Heart and Lungs - 

• Improves circulation and oxygen flow

• Lowers blood pressure and cholesterol 

• Reduces risk of heart disease and stroke

• just 30 mnutes of brisk walking a day can make a big difference. 

2. Boosts Brain Function and Mood - 

• Releases endorphins (feel -good chemicals)

• Reduces stress, anxiety, and depression

• Improves memory, focus, and sleep quality

• Try dancing, yoga, or walking ourdoors to combine brain + body benefits. 

3. Builds Muscle and Bone Strength - 

• Helps prevent falls and fractures

• Maintains strength, balance, and flexibility

• Supports posture and independence with age

• Include light resistance trainign (like bands, bodyweight or light Weights) 2-3 times / week. 

4. Aids in Weight Control - 

• Burns calories and boosts metabolism 

• Helps regulate appetite and blood sugar

• Reduces belly fat and supports lean muscle 

• Mix cardio (like biking or swimming) with strength exercises for best results. 

5. Improves Immune Function - 

• Reduces inflammation and strengthens immune response 

• Lowers the risk or chronic diseases (like diabets, cancer) 

• Moderate, consistent activity is more helpful than intense bursts. 

7. Enhances Sleep - 

• Helps you fall asleep faster and sleep more deeply

• Resets your internal clock and boosts daytime energy

• Aviod intense workouts right before bed for better sleep

8. Increases Energy Levels

• Improves oxygen use and stamina

• Reduces fatigue and boosts productivity

• Morning or midday movement to recharge naturally. 

Daily Exercise Checklist

Moved for at least  20 - 30 minutes

Stretched or did light activity in the morning

Took breaks from sitting every hour

Did something fun (dance, walk, play)

Felt more energized or relaxed after moving

Don’t forget, not all exercise happens in a gym.  

Incorporate regular physical activity into the day, like taking the stairs or walking to work or for errands.