With early signs of fall in the air, it’s a perfect time to focus on exercising to strengthen your feeling of well being. It’s become my go-to strategy for both physical and mental health.
I am conscious of being more active, especially as I work at the computer most of the day. While everyone needs to find what works best for them and is approved by their doctor, early in 2020, when forced by COVID-19, I replaced my gym routine with a series of short home workouts throughout the day. This strength training and one-hour neighborhood walk has now become part of my daily routine.
Experts tell us that adults typically need 150 minutes of moderate exercise and two muscle training activities per week. The Department of Health has published a book, “Physical Activity Guidelines for Americans.” which outlines programs based on age, health status, and other factors. A one-page easy read from the Centers for Disease Control (CDC) is “How much physical activity do adults need?”
Whether your exercise comes from biking, swimming, dancing, or gardening, what’s important is to move! In fact, research shows newly identified benefits make physical activity—even light activity—one of the best things you can do to keep healthy. Also, activity can improve outcomes for those with chronic conditions.
Research cited above and published by the National Institutes of Health (NIH) and the CDC identifies awesome benefits gained from regular physical activity, including:
- Physical activity can have immediate benefits for mood, including reducing feelings of anxiety. In the long term, it can reduce the risk of dementia (including Alzheimer’s disease) and depression.
- Regular physical activity helps reduce the risk of chronic conditions such as type 2 diabetes and heart disease.
- Emerging research suggests physical activity may boost immune function.
- A routine of physical activity prior to infection is associated with a decrease in COVID-19 hospitalizations and deaths.
- Physical activity can improve sleep quality. Getting enough sleep is not a luxury—it’s fundamental to good health.
- Physical activity is associated with reduced risks for seven common types of cancer: colon, breast, kidney, endometrial, bladder, stomach, and esophageal adenocarcinoma. Exercise—both before and after a cancer diagnosis—is linked to improved survival among people with breast, colorectal, or prostate cancers.
ALICEhelps is a platform that helps you maintain program of physical activity. Set up or upload a workout plan in the Voice module. Get support and encouragement via your private Community Hub, where friends and family (limited to those who you invite) encourage you or even coordinate exercising together using a support request. And use the curated Timeline to track, report and securely share, even seamlessly with your providers, key milestones achieved around your physical activity goals. Join with others in our pilot program with this contact form.