Exercise & Movement

Move Your Body, Support Your Health

Regular movement is one of the most powerful ways to support overall health. Exercise benefits the heart, muscles, bones, brain, metabolism, sleep, mood, and more.

And it doesn’t have to mean spending hours at the gym—walking, gardening, dancing, stretching, and simply moving more throughout the day all count.

Why Movement Matters

• Heart health — Regular activity strengthens the heart, supports circulation, and can help maintain healthy blood pressure.

• Muscles & bones — Strength and weight-bearing activities help maintain muscle mass and bone strength as we age.

• Metabolic health — Exercise supports healthy blood sugar regulation, insulin sensitivity, and weight management.

• Mental wellbeing — Movement can reduce stress and support mood and emotional wellbeing.

• Brain health — Physical activity is associated with better memory, cognitive function, and healthy aging.

• Better sleep — Regular exercise can help improve sleep quality and make it easier to fall asleep.

Find Movement You Enjoy

Cardio
Walking, jogging, cycling, swimming, dancing, hiking, or playing a sport.

Strength
Bodyweight exercises, resistance bands, free weights, or weight machines.

Flexibility & Balance
Stretching, yoga, Pilates, or tai chi.

Everyday Movement
Take the stairs, walk short errands, garden, do yard work, or take movement breaks when you've been sitting.

How Much?

A common goal for adults is at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activity on 2 or more days.

But some movement is better than none. If you're not very active now, even a short daily walk is a great place to begin.

Keep It Simple

The best kind of exercise is one you actually enjoy enough to continue doing.

Start where you are, choose movement you enjoy, and build gradually. Consistency matters more than perfection.