Why Exercise?
What exercise does for your body (all ages)
Heart & metabolism: Improves blood pressure, cholesterol, insulin sensitivity, and cardiorespiratory fitness—your biggest levers against cardiovascular disease and type-2 diabetes.
Muscle, bone, joints: Builds/maintains muscle (strength = independence), increases bone density (fewer fractures), nourishes cartilage, and improves posture and joint alignment.
Brain & mood: Boosts blood flow and neurotransmitters linked to focus and mood; lowers anxiety/depression risk; supports memory as you age.
Mobility & balance: Keeps ranges of motion, coordination, and balance—key to moving well and preventing falls.
Inflammation & immunity: Moderate regular training tempers chronic inflammation and supports immune function.
Longevity & healthspan: More quality years—preserving the ability to do daily tasks, work, play, and recover from setbacks.
What matters most at each stage
Kids & teens: Skill development (running, jumping, throwing), bone building (impact + strength), healthy habits; reduces anxiety and improves attention.
Adults (20–60): Peak return on strength + cardio for disease prevention, performance at work, injury resilience, and body composition.
Older adults (60+): Strength + power + balance = independence (getting off the floor, carrying groceries), fall prevention, cognition protection.
Pregnancy & postpartum: Helps glucose control, mood, and recovery (with medical clearance and scaled intensity).
The simple weekly formula
Cardio: ~150 min/week moderate (e.g., brisk walk, bike) or 75 min/week vigorous (intervals, running).
Strength: 2–3 sessions/week, 6–10 total sets per major area (legs, push, pull, core).
Mobility/Balance: Daily 5–10 min joint ranges + 2–3×/week balance drills (e.g., single-leg stands).
Power for 60+: Include a few “quick but light” reps (sit-to-stand fast, light medicine ball toss) to keep reaction speed.
What to do (by goal)
General health: Walk most days + full-body strength 2×/wk + 5-minute mobility “snacks.”
Weight & metabolic health: Add 1–2 short interval sessions/week; keep protein adequate.
Back/joint comfort: Technique-first strength, gradual loading, hip/ankle mobility, core anti-rotation/extension work.
Balance/stability (older adults): Heel-to-toe walks, single-leg stands, step-ups, light carries.
Safety & progression
Start where you are; increase one variable at a time (volume, then intensity).
Keep most work at RPE 6–7 (you could do 3–4 more reps) and sprinkle harder efforts.
Red flags: chest pain, unexplained dizziness, new numbness/tingling—stop and seek medical care.
Bottom line
Exercise is not punishment or a phase—it’s maintenance for the human machine. Done consistently, it upgrades your heart, muscles, brain, and balance so you can keep doing what you love, longer.
