Now that the weather has (finally!) started to improve, many of us are focused on getting outside for some fresh air and fitness. But what’s the best way to do this safely, with the maximum benefits to our health? Variety and moderation are the keys.

Exercise is any physical activity designed to improve/maintain some aspect of physical fitness. The benefits of exercise are numerous–risks for diabetes, high blood pressure, osteoporosis, cardiovascular disease, and stroke are all reduced in those who exercise regularly. Mood is improved, and life expectancy is increased. Although every individual’s exercise program should be tailored to her own preferences, abilities, and lifestyle, the health goals are basically the same for all. There are 4 main types of physical activity that help to achieve these goals:

1. Aerobic exercise: increases the blood flow to your heart and conditions the heart muscle. This type of exercise includes running, walking, swimming, etc. You should aim to get 30 minutes of moderate aerobic activity 5 days a week (this may be broken up into 10-minute intervals throughout the day) for maximal benefit.
2. Weight training: strengthens muscles and supports bone strength. This is the type of exercise that prevents osteoporosis and bone fractures. At least one set of twelve repetitions for each major muscle group is recommended, two or three times weekly.
3. Stretching: improves flexibility and balance and reduces the risk of injury. You should stretch each joint and hold for at least 10 seconds. Yoga is a great example of a stretching program.
4. Avoidance of inactivity: refers to a multitude of choices made throughout the day to be active instead of sedentary. A number of studies have shown that reducing the amount of time spent sitting–watching TV, etc,–has active health benefits above and beyond traditional forms of exercise. So get up and do the dishes, even if you have a dishwasher. Take the stairs instead of the elevator. Fidget!

Most people can begin an exercise program slowly and safely and work up to a level that is well-tolerated and sustainable. However, anyone with diabetes or cardiovascular risk factors should discuss the need for stress testing prior to initiating a new exercise program. Other health concerns can be discussed with your doctor on a case-by-case basis, to make sure that your regimen does not aggravate existing conditions. Of course, it is always important to stay well-hydrated when exercising, and make sure you are appropriately attired for the type of exercise and the conditions in which you will be exercising. Finally, it is important to be aware of warning signs that could be a sign of a serious problem while exercising–such as chest pains, difficulty catching your breath, dizziness, extreme fatigue, or joint pains–stop exercising if you have these symptoms, and seek medical attention. By being smart and sensible, and creating a well-rounded exercise program, you can improve your overall level of fitness and wellness.

Good luck!