Physical activity doesn’t have to be intense or overwhelming—any movement is better than none. The key is to find enjoyable activities, fit them into your daily routine, and build up gradually. Regular physical activity improves overall health, reduces the risk of chronic diseases, and includes a mix of aerobic, strength, and flexibility exercises.

Start simple
•Any amount of activity is beneficial
•Choose activities you enjoy to stay consistent
•Incorporate activity into daily life
•Take the stairs instead of the elevator
•Park farther away
•Walk or bike for errands
•Do household chores or yard work

Find what works for you
•Group options: classes (virtual or in-person)
•Solo options: walking, yoga, weightlifting

Set realistic goals
•Match activities to your current ability level
•Gradually increase intensity and duration
•Avoid injury and burnout by progressing slowly

Follow recommended guidelines
•Aim for 150 minutes of moderate activity per week
•Break it into manageable sessions (e.g., 15–25 minutes at a time)

Be consistent
•Activity should be done most days of the week
•Frequency, duration, and intensity all matter

Include different types of exercise
•Aerobic (walking, biking) for heart health
•Strength training (weights, resistance bands) at least 2x/week
•Flexibility (stretching) for joint mobility
•Many activities also support bone health

Plan ahead
•Schedule activity into your day
•Set reminders to move more
•Choose a time of day that fits your routine

Health benefits
•Lowers risk of heart disease, high blood pressure, and diabetes
•Supports overall physical and mental well-being

For more information about how to stay active or National Nutrition Month, visit eatright.org/national-nutrition-month.

Our Ferguson Health Center has a partnership with the Emerson YMCA located right next door. Affinia Healthcare patients can learn more about this partnership by contacting Director of Community Health Candace Henderson at chenderson@affiniahealthcare.org.