4 Have you exercised today? Regular physical activity is one of the best things you can do to boost your physical health. Research shows that being active has major benefits, such as: • Lower rates of obesity • Decreased risk of many chronic conditions • Stronger bones • Better memory, attention span, and thinking ability • Lower risk of depression and anxiety • Less stress • Improved sleep Pump it up Consider cardio activities, which get your heart pumping faster. During moderate-intensity activity, you should be able to have a conversation, although it might take some effort. Examples include: • Brisk walking • Dancing • Cycling slowly • Yard work Any level of activity is better than being still. But to reap the most benefit, experts recommend that adults aim for: • Moderate-intensity aerobic activity for at least 150 minutes every week. For example, that could be 30 minutes a day, five days a week. • Moderate-intensity muscle-building exercises at least two days a week. That may seem like a lot of exercise. But the good news is you don’t have to do it for 30 minutes or more at one time. You can break it into smaller chunks that work for your schedule. How much activity do you need? active How to stay
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