We are designed to be mobile--our survival has depended on it.  During thousands of years, we humans became capable of walking great distances.  We needed mobility--such as hunting and gathering food--to meet our basic survival needs. And being mobile served us well--our physical activity was the basis of our readiness. It was the stimulus that kept us healthy so we could be mobile for extended periods and at a moment's notice.

Now we know that being physically active reduces our risk of fractures, high blood pressure, heart disease, obesity, diabetes, some cancers, depression and anxiety disorders. It helps keep us independent and makes us feel good about ourselves.

Being highly mobile served us well for millennia - until we developed agriculture and transitioned to more stationary societies.  Over only a couple of hundred years, and particularly over the last few decades, mechanization and technological advances have reduced our needs to be active. Today, more than 60% of adults do not have enough physical activity to be healthy, and 25% are not active at all.

The good news is that, because of our ancestry, our bodies can respond to physical activity in healthful ways. 

The American College of Sports Medicine recommends that each of us get 30 minutes of moderate-intensity physical activity 5 days a week, with muscle strengthening activities twice a week. Moderate intensity is like a brisk walk, it makes you breath harder, but you can still carry on a conversation. That may sound like a lot; but break it down into smaller, achievable goals. Start slow focusing on moderate intensity activity.  Then gradually increase the amount of activity. The muscle strengthening can be added later.  If you're considering getting more activity, but haven't been active for a while, or if you have any chronic health problems, check with your doctor to determine how much physical activity is healthy for you before you begin.  You will want to be sure that they don't have undiagnosed heart disease or some other health problem.

A good place to start an exercise program is to keep a log of how many times each day you are physically active for at least 10 minutes without stopping. That's about the effort and time to walk a half-mile. You may be surprised to find that you do not get very many 10-minute periods of activity in a day. If you're getting none, then set a goal of 1 a day for 5 days a week. When you've achieved that goal for two consecutive weeks, set a new goal for a 20 minute session or two 10 minute periods at least 5 days per week.  Then, progress from there. Remember: you don't have to do 20 or 30 minutes in a single session; 2 or 3 sessions of 10 minutes each will improve your health just as much. Avoid getting really sore, and keep it fun!

Of course, there's more to health than just being physically active. The amount of time spent being sedentary also matters. Too much sitting is a health risk, even when we are physically active. A good way to counter the 'sitting effect' is to replace sedentary time with active time. For example, reduce your daily TV/computer time by 30 minutes and use that time to be physically active or do some sort of standing activity in your home, your neighborhood, a mall, a park or at a fitness center.

Many health benefits can be gained from lifestyle physical activities - these are activities that naturally fit into your daily routine and for which you don't need special equipment or gym memberships. Some examples include:

• Using the stairs instead of an elevator or escalator.
• Taking advantage of our small and safe community. Walking to places less than one-mile away or biking to places less than 3 miles away.
• Walking or biking to work. Or catching a ride part of the way to work and walking the rest.
• At noon, doing a group activity for10-30 minutes and then eating a quicker lunch.
• Taking a 10 minute walk during work breaks.
• Taking advantage of the many fitness facilities in town - using them before or after work, or during your lunch hour.
• At work or home, try doing something to break the stillness every 30 minutes or so.  Rather than sending an e-mail to the next office, get-up and walk over to talk to the person. Stand-up and stretch, fidget your legs while sitting, or walk down the hall and back

A root cause of our having little physical activity while being sedentary for long periods is that we have designed physical activity out of our lives.  That is hurting our health. Next month, look here for a discussion of ways to redesign activity back into your life.

Trying to meet recommendations for maintaining health and physical fitness may seem overwhelming at first. Give yourself time to create an exercise routine that suits your schedule and works for you.

An effective exercise routine is one that you can stick with. If you’re struggling to begin a more active lifestyle, try these steps:

• Move more. Beginning an exercise routine can be as easy as taking a few extra steps throughout the day. Taking the stairs instead of the elevator or parking farther away from your destination are two simple ways to build exercise into your usual activities.
• Start small. Set small exercise goals. Try going for a 10-minute walk during your lunch break two or three days a week. Or do three or four strength training exercises one day a week. Your body will get used to the additional movement. As it gets easier and you become stronger, you can set new goals.
• Mix it up. Different types of workouts allow your muscles to recover and keep exercise fun. Try cardiovascular exercise one day and strength training another day. Find a new hiking trail or check out a kickboxing class. Invite a friend to join you.
• Plan ahead. Demands on your time and energy can make it hard to fit in exercise. Having a plan can help you be consistent and keep to your routine. Decide whether you will exercise at the same time of day or on the same days of the week. Even with planning, you might find that you need to be more flexible in setting aside time for exercise in order to adapt to a changing schedule. You might need to adjust your exercise plan to stay on track if illness, bad weather, or other unexpected events come along.
• Track your activity. Download an app or use a fitness tracker to help you keep track of your physical activity goals and progress.

At the beginning of the week, create an activity plan to help you reach your goals. Start by identifying your goals for the week.

Based on your goals, write down when you are going to exercise and what you are going to do. If something comes up that keeps you from exercising on one of your selected days, try to find another day (or time) as a make-up. Having a routine is important but so is the ability to adapt your schedule as needed.

Example Activity Plan: Laura

Goal for the week: 2 days of cardio, 1 day of strength training, squeeze in stretching when I can.

Example Activity Plan: Erik

Goal for the week: 1 day of cardio, 1 day of strength training, 1 day of stretching

Everyone can gain health benefits from starting or increasing physical activity. Setting SMART goals can help you get the most out of moving your body.

Regular physical activity is good for your health. Being active reduces the risk of heart disease, stroke, high blood pressure, some cancers, and type 2 diabetes. It also helps control weight and may help ease stress. Starting an exercise routine or taking your current workout to the next level is a great way to gain these health benefits. Set SMART goals to stay motivated and on track. SMART goals also can help you make weight loss and healthier eating part of an overall healthy lifestyle.

Specific

“I’ll move more” or “I’ll watch less TV” are too general to be helpful goals. Be specific about what activities you’ll do and for how long. Your goals should be clear and easy to understand, for example, “I will walk five mornings a week for 30 minutes each day.” Have a backup goal for times when your schedule, weather, or other issues prevent you from staying with your plan: “If I can’t walk in the morning, I’ll walk after dinner.” Also, be specific about how you’ll reward yourself when you reach your goals, such as “I’ll buy myself new sneakers if I stay with my plan for a month.”

Measurable

Including a number in your goal helps you track your progress. For example, you might start with brisk walking for 10 minutes and over time build up to 30 minutes. Keep a record of your progress in an exercise journal. You might try wearing a fitness tracker or getting a health and fitness app for your smartphone to see how your workouts are going. This can be important for staying motivated if you set some of your goals for months ahead.

Attainable

Some people set their physical activity goals too high. Goals that are too hard could make you give up. Try creating a series of small challenges for yourself, especially if you haven’t been active in a while. Make your goals realistic and try not to change too much at once. For example, you might set a small goal, such as “Call a friend this week to arrange a hike together,” to reach a broader goal, “Go on a hike this month.” On the other hand, goals that are too easy may not keep you interested or give the results you’re working toward. Finding a healthy balance can help you create exercise goals that you stick with and feel good about when you reach them.

Relevant

Setting goals should be enjoyable. Your goals should mean something to you and where you are in your life. Avoid setting goals that someone else wants you to do. Physical activity should be something you like doing or it will not be something you keep up. Try including different activities. If one kind of activity becomes boring, switch to another type.

Time-Oriented

Pick a time frame for completing small goals to help you reach a larger goal. For example, “Work in my garden for an hour every Saturday for the next two months.” Setting a start date and deadline for small goals may help you hold yourself accountable. Plus, it easily lets you see if you’ve achieved your goal. Once you complete a goal, you might want to do it again, making it a healthy habit.

Being physically active has many health benefits, including helping you quit smoking. Experts recommend that adults do two types of physical activity to improve health: aerobic activity plus strength training. Strength training is sometimes called resistance training or weight lifting.

Strength training works all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms. It is one of the best ways to keep muscles healthy and strong. Strength-developing exercises can increase muscle mass and bone density, which is linked to bone health. Strength training improves balance, coordination, and the ability to move easily. It can reduce symptoms of some diseases or conditions. For example, strength training can reduce pain and stiffness, protect joints, and increase flexibility for people with arthritis.

There are many ways you can strengthen your muscles, at home or at a gym. You can try:

• Lifting weights
• Working with resistance bands
• Yoga
• Doing exercises that use your body weight for resistance, such as push-ups, sit-ups, and squats
• Heavy gardening that includes digging and shoveling

Power Up Your Workout

Experts recommend that adults add strength training to aerobic activity at least two times a week. That means moderate-intensity aerobic activity three to four times every week, plus muscle-strengthening activities that work all major muscle groups two or more days a week.

If you’re not sure where to start, search YouTube for free strength training workout videos. You’ll find many quick routines for a variety of skill levels and also find tips for correct form so you can work out safely and effectively.

You can do strength training on the same or different days that you do aerobic activity. Avoid strength training two days in a row to give your muscles a proper rest. Or do upper body exercises one day and lower body exercises the next. This will help you avoid overworking the same muscle groups. To fit strength training into a busy schedule, try combining it with another activity or a social visit. You can get in a strength workout while watching a television show. Or invite a co-worker, friend, or family member to lift weights with you.

To get the health benefits of strength training, exercises should be done to the point where it’s hard for you to do another one. A repetition is one complete movement of an activity, such as lifting a weight or doing a sit-up. Aim for 8–12 repetitions of each activity. That counts as one set. Try to do at least one set of each muscle-developing activity. As you get stronger, you can add more sets.

Doing fewer repetitions with more weight will help increase your strength. Doing more repetitions with lighter weights will help you build up endurance. Muscle strength is your ability to use a maximum amount of force for a short time. Muscle endurance is your ability to do something over and over for a long time without getting tired. A well-rounded workout includes some exercises that increase muscle strength and some that improve muscle endurance. Whether you choose to focus more on muscle strength or muscle endurance activities will depend on your physical activity goals.

Mighty Muscles

Some people worry about gaining weight or not fitting into their clothes when they start strength training. In many cases, building muscle and burning fat happen at the same time. You might be putting on muscle, but you’re also taking off pounds.

One pound of fat takes up more space on your body than one pound of muscle, so it takes a lot of strength training to go up a size. If you find that your clothes fit a little differently because you put on muscle, it’s important to understand that you’re getting stronger. And having more muscle mass helps your body burn more calories throughout the day, even when you’re asleep.

Cardiovascular exercise (also known as aerobic exercise) involves movement that gets your heart rate up to improve how your body uses oxygen.

Cardio is considered to be an essential part of any exercise program. Cardio can help you:

• Strengthen heart and lungs
• Reduce stress and improve mood
• Lower blood pressure
• Lose or maintain weight
• Reduce risk of heart disease and some types of cancer
• Sleep better
• Build up endurance so you can be active longer

Any amount of cardiovascular exercise has benefits for your health. But different intensities of cardiovascular exercise can be right for different people.

Moderate-Intensity Activities

Moderate-intensity cardio can be especially good for people starting an exercise program. It raises your heart rate to a point where you sweat and feel you’re working. Walking briskly, ballroom dancing, and general gardening are examples of moderate-intensity cardio activities. 

High-Intensity Activities

High-intensity cardio can help you burn more calories in less time than a moderate-intensity activity in that same amount of time. Some studies show that vigorous exercise, compared to moderate-intensity exercise, is linked with living longer. Running, swimming laps, and jumping rope are examples of high-intensity cardio. If you have a serious medical condition, are older, or have never done vigorous exercise before, discuss your plan for high-intensity cardio with your doctor before you start.

How Hard Are You Working?

Use the talk test to measure the intensity of your workout. You’re doing moderate-intensity activity if you can talk, but not sing. You’re doing high-intensity activity if you can say only a few words without pausing for a breath. 

Experts recommend at least 30 minutes of moderate-intensity physical activity five or more days a week. But finding an extra 30 minutes a day for exercise in a busy life can be difficult.

Being physically active has many important health benefits. Exercise can strengthen your bones and muscles, reduce your risk of some diseases and cancers, improve your mental health and mood, and more. Any exercise can help you become healthier. Even some exercise is better than none at all. But how can you make time for enough physical activity?

Take 10

When time is limited, you might try a different way to exercise: Take 10. Getting at least 10 minutes of continuous moderate activity three times a day can give the same health benefits as 30 minutes of nonstop exercise. Here are some activities to help you get the most out of 10 minutes.

10 Minutes of Cardio

Cardio, short for cardiovascular exercise, is any movement that increases your heart rate and blood circulation. Any form of cardio burns off calories.

• Use 10 minutes of your lunch hour to go for a brisk walk.
• Walk up and down the stairs at work for 10 minutes.
• Work off some of the stress of the day by exercising to your favorite music for 10 minutes (about three songs).

10 Minutes of Strength Training

You don’t need a gym membership to start getting stronger. There are ways to strength train at home.

• Start your day with 10 minutes of strengthening exercises, such as lunges and bicep curls.
• While watching TV, slowly and carefully lift and lower weights for 10 minutes. Use dumbbells, barbells, or whatever weights you have on hand, such as water bottles or bricks.
• If you’re on a long phone call, do 10 minutes of squats or calf raises to strengthen lower-body muscles.

10 Minutes of Stretching

Whether you drive, stand, or sit at a desk for long periods, aim to change position and stretch for 10 minutes at least once a day. Two times a day is even better to improve overall fitness.

• After a walk, add 10 minutes of your favorite stretches to improve flexibility and balance.
• Download an app that features a 10-minute stretching routine.
• Search YouTube for free stretching workout videos. You’ll find many quick routines for a variety of skill levels, from beginner to advanced.

Trying to squeeze in time for exercise and spend time with your family? Do both together.

Being active with your family can be a fun way to get everybody moving. You’ll be a great role model for your kids, and it’s a good way to help the people you care about live healthy, active lives. There are many ways to build active time into family time. Check your family’s calendar regularly to find times when you can give these ideas a try. Or come up with some ideas of your own.

Play

Swim, toss a ball, or dance to your favorite music. A family that plays together stays healthy together. If your kids play sports, practice with them. It shows them that you care and is a great way to be active as a family.

Explore

Check out your neighborhood as you walk the dog, ride bikes, or head to the park.

Celebrate

Celebrate birthdays, anniversaries, and other special occasions with an activity. Go for a hike, plan a treasure hunt through your neighborhood, or hold an obstacle course race in your yard.

Ditch Your Wheels

Walking, biking, and rollerblading are low-cost, healthy, and fun ways to get around without driving.

Give Back

Train with family or friends for a charity walk or fun run to benefit a cause or issue you care about.

Work, family, and other demands on your time and energy can make it difficult to fit regular exercise into your life. Many people start an exercise program but have trouble keeping to it.

Here are some simple ways you can stay motivated, have fun, and make exercise a positive habit.

• Create a weekly exercise plan. Pick days of the week or times of day that work with your schedule, obligations, and preferences. Not a morning person? A 5:00 a.m. gym class might not be best for you. Check your plan each week and change it as needed. You might have to adjust your exercise plan to stay on track when illness, bad weather, or other unexpected events come along.
• Find a workout buddy. Having a friend or group to exercise with can be especially helpful when you start a routine. Knowing somebody is waiting for you can prevent skipping workouts or sleeping through them. Some studies show that working out with a buddy improves results. Plus, it’s more fun than exercising alone.
• Sign up for a race or competition that gives you a reason to train. If you pay an entry fee in advance, you’ll be more likely to participate in order to get your money’s worth.
• Find a cause or problem you care about and sign up for a charity race or event. You’ll help the charity increase awareness and raise money while you get fit.
• Use a fitness app or activity tracker to measure progress and stay accountable. There are lots of tracking tools available that can be used online or on your smartphone. Visit iTunes’ app store or Google Play to explore tools to track your progress on your smartphone.
• Try a new activity. A different type of exercise can refresh your commitment to improving your health through physical activity.
• Think about the good example you’re setting for your loved ones by exercising regularly. You might inspire them to start a fitness program too.

Feeling stressed out? Stretching can reduce muscle tension when you feel stressed.

Making physical activity part of your routine gives other important benefits too, such as:

• Reduced risk of heart disease, diabetes, and cancer
• More positive mood
• Increased energy
• Better sleep
• Improved stress management

How much physical activity do you need to get the most benefits? That may depend on what you want to achieve. To reach and stay at a healthy level of fitness, experts recommend:

Get Your Heart Pumping

Cardiovascular exercise is an important part of any exercise routine. Aim for at least 30 minutes of moderate-intensity physical activity five or more days a week. Or at least 20 minutes of vigorous-intensity physical activity three or more days a week. Don’t have 30 minutes a day? Studies show that exercising for 10 minutes three times a day gives the same benefits as 30 minutes of non-stop exercise. You don't need fancy equipment for cardio exercises. Plenty of cardio exercises rely only on your body, such as jumping jacks. Brisk walking, running, dancing, jumping rope, swimming, and cycling are other cardio exercises you might try—indoors or outdoors, alone or with friends.

Grow Stronger

Improve your muscle tone with strength training. Aim for 8–10 resistance exercises on two or more days a week. Resistance exercises use an opposing force to increase muscle size and strength. Dumbbells or barbells are commonly used for resistance exercises. You also can use your own body weight, bricks, bottles of water, or any other object that causes your muscles to contract. Include a set of exercises for each major muscle group: arms, legs, back, and chest. Each exercise set should include 8–12 repetitions. That means lifting and lowering the weights 8–12 times slowly. As you get stronger, you might want to work up to two or three sets of exercises for each major muscle group.

Stretch and Connect with Your Body

Stretching can improve your flexibility and balance. It also can help you perform better and reduce your risk of injury during other activities. When done safely and properly, stretching can help relax tense muscles and create a sense of well-being. You can stretch anytime, anywhere. Try for 20–30 minutes of stretching activities two or three days a week. Stretch each of the major muscle groups.

Take a Stand for Health

Recent studies show that sitting for a long time is bad for your health, even if you exercise regularly. Sitting too much has been linked to heart attacks, heart disease, and death from cancer, although experts aren’t sure why. Here are a few simple ways you can reduce your sitting time and maintain your health:

• Break up sitting times. Try to get up and move around about every 30 minutes or so.
• Stand when you can. If you work in an office, try a standing desk. More workplaces are making standing desks available to employees.
• Give yourself reminders to sit less. At home, get out of your chair briefly at every TV commercial.
• At work, use a smaller coffee cup or glass so you need to make more trips for refills. Or schedule several walking or standing meetings a week.