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Sedentary behavior is an independent risk factor for conditions such as heart disease, stroke, hypertension, Type 2 diabetes and cancer.  Among the most notable benefits of exercise are:

  • Improves longevity by slowing the aging process.

  • Promotes brain neuroplasticity.

  • Improves cognitive function and decreases the risk of dementia.

  • Increases muscle mass and bone density.

  • Decreases the risk of injury and disability.

  • Improves tendons and joint flexibility.

  • Reduces the incidence of degenerative arthritis.

  • Improves Immune function and lowers inflammation.

  • Improves balance and decreases the risk of falls.

  • Improves your energy levels. 

  • Decreases stress, anxiety and depression.

  • Improves sleep.

  • Increases your sexual stamina and libido.  



  • Move more and sit less!  Any movement or activity is better than no activity at all.

  • Aerobic activity should be included in your daily routine as much as possible.

  • Depending on your physical condition and tolerance, start with at least 10 minutes a day of moderate-intensity exercise, then increase to a goal of at least 20 to 30 minutes a day 5 days a week.

  • Build more muscle mass and increase your metabolic rate with muscle-strengthening activities that include all major muscle groups.


Take Home Notes

Increase your daily activity levels and find enjoyable ways to incorporate exercise into your everyday routine to feel more energetic and more resilient to stress. Your muscles are your “fountain of youth”. It is never too late to strengthen your heart and build your muscles. 

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