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Most experts, including myself recommend

Exercise is defined as a type of movement that is intentional, structured, and habitual. The health benefits of exercise are broad and include improving mental, cardiovascular, and structural well-being. Types of exercise

Aerobic During aerobic exercise, the oxygen you inhale is carried to your muscles, providing them with the energy needed to perform.

Strength Strength training is a form of anaerobic exercise, a type of physical activity that involves the breakdown of glucose (sugar) for energy without the need for oxygen. Strength training aims to build and maintain muscle tissue through the use of bodyweight or external resistance.

Flexibility Flexibility defines the range of motion of your joints and the mobility of your muscles. Static stretching involves holding a stretch of a targeted muscle for a period of time. Dynamic stretching is characterized by active stretches that typically mimic an exercise about to be performed. Dynamic stretching is generally recommended before engaging in physical activity to better warm-up muscles and static stretching is typically done following a workout when muscles are more limber.

Stability Stability and balance exercises often involve slow, controlled movements that engage and strengthen core muscles, which include the muscles in your abdomen, back, and pelvis. Participating in exercises that challenge your balance, such as standing on one leg or walking backward, are also beneficial for improving balance and stability.

Health benefits of exercise Improves cardiometabolic health Regular resistance training may aid in the prevention and management of type 2 diabetes due to its ability to reduce fat stored in the abdomen. Aerobic training may improve cardiovascular health by encouraging the delivery of oxygen throughout the body, reducing inflammation, and dilating blood vessels. Promotes bone and joint health Aerobic exercise and resistance training preserves existing bone mass and stimulates bone growth. Weight-bearing exercise has also been shown to maintain or improve bone mineral density in older adults. Additionally, regular exercise may help people with osteoarthritis and other joint conditions by easing pain and improving joint function. Increases muscle mass and strength Strength training is an effective strategy for building muscle mass and strength at any age. Increased muscle mass is also associated with improved longevity. May boost mood Engaging in regular exercise may increase emotional resilience and improve how you respond to stress. Aids in weight management All forms of physical activity burn calories. As a result, exercise is a common strategy used for weight loss and weight management. Improves mobility and balance Stability training improves balance by enhancing the control of muscles responsible for movement and posture. Stretching before and after physical activity contributes to better mobility and flexibility. Safety considerations When beginning an exercise regimen, it’s best to ease into a routine. Consider consulting your integrative healthcare practitioner before beginning a new exercise routine. The bottom line Following a consistent exercise routine is one of the most beneficial actions you can take to improve your health and increase your life expectancy. For best results, engage in a combination of aerobic, strength, stability, and flexibility exercises on a regular basis.

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