Exercise 150 minutes/week 30 minutes of aerobic exercise 5 days a week The overall health benefits of regular aerobic exercise are overwhelming: Reduces the risk of dying prematurely. Reduces the risk of dying from heart disease. Reduces the risk of stroke. Reduces the risk of developing diabetes. Reduces the risk of developing high blood pressure. Helps reduce blood pressure in people who already have high blood pressure. Reduces the risk of developing colon cancer. Reduces feelings of depression and anxiety. Helps control weight. Helps build and maintain healthy bones, muscles and joints. Helps older adults become stronger and better able to move about without falling. Promotes psychological well-being. GETTING STARTED If you have health problems or are over age 60 we recommend consulting your doctor before beginning. We recommend starting slow and working up. Start by reading the Healthnote on Starting an Exercise Program then get going. Do not over think the process. Pick something simple at home like walking with friends, using a treadmill, or riding an exercise bike. Experiment with different types of exercise until you find something you can tolerate (it does not have to be fun). Pick a 30 minute disc of inspirational music and listen to it while you exercise. The more you do it the easier it will become and the better you will feel. TOTAL BODY STRENGTHENING To help with overall body strengthening we have developed a simple 20 minute total body workout using exercise bands. Download and print off the guide then watch the narrated presentation which will walk you step-by-step through the exercises. Total Body Workout Guide Total Body Workout Presentation Go to the Online Resources HealthNotes section to read the full healthnote on Exercise.