How much exercise do you need each week to make a difference?

GREENSBORO, N.C. — You hear it all the time: Exercise is the key to a long, healthy life.

If this seems intimidating, it doesn’t have to be. Dr. SaraBeth Early, of Cone Health Primary Care & Sports Medicine in Drawbridge Parkway, says the most important thing is to get up and move. In this discussion on 2 Your Wellbeing, Dr. Early explains how important regular exercise is and how it can help you live longer.

Get active at Sagewell Health and Fitness Center.

“Health problems associated with not moving include increased risks of high blood pressure, other types of heart disease, diabetes, high cholesterol…and even effects on your bones,” Dr. Early said. .

“Exercising definitely increases your chances of living longer. It lowers the risk of chronic disease and can really help you live a more fulfilled life,” she said.

“Ideally, we want you to work on spreading 150 minutes throughout the week. Regularity is important,” said Dr. Early. She said if you skip a day because you’re sick, it’s okay!

“In general, moderate-intensity exercise is an exercise or activity that you can engage in while still having conversations around you…you don’t want to be too taxed,” Dr. Early said. She recommends a balance of cardiovascular exercises, such as running, swimming and walking, and strength exercises, such as lifting weights and using resistance bands.

“To get started, just walk ten minutes a day. Take an early morning walk, take an afternoon walk. If it’s too hot outside, take a walk around your living room. But just get up. and get moving and get started,” Dr. Early said.

Think about it: if you walk 30 minutes a day for five days, you’ll reach your weekly goal of 150 minutes!

“Often we take off like a bullet. We want to reach our goal very quickly and we get exhausted very quickly. The important thing is to follow our pace. Don’t push yourself too much. When you push yourself too hard, too quickly, you end up with injuries and burnout,” Dr. Early said.

Dr. Early says slow and steady wins the race when it comes to reaching your weight and fitness goals. Making real change means adopting healthy habits over time.