- To maximize the benefits of physical activity, make time for cardio and strength exercises
Whether you’re a dedicated runner or avid powerlifter, physical activity is a key component to a healthy lifestyle. But for maximum benefits, it’s important to make time for cardio and strength exercises throughout the week, as both offer unique benefits.
Benefits of Cardio
Regular aerobic activities, such as walking, running, swimming, or bicycling, can help you:
- Increase your stamina, fitness, and strength
- Keep your weight under control
- Activate your immune system
- Reduce your risk of obesity, heart disease, and high blood pressure
- Manage chronic conditions
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity physical activity each week. If this seems like a lot, you can break it into small workout sessions, such as 10-minute walks. Even if you only move for a few minutes, aerobic activity is good for you.
Benefits of Strength Exercises
Strength training offers its own set of benefits. Exercises such as pushups, squats, and planks promote:
- Increased muscle mass
- Stronger bones
- Improved joint flexibility
- Weight management
- Balance
The American Heart Association recommends two or three 20- or 30-minute strength training sessions each week. You can start slowly, and gradually increase the resistance or weight as the exercises become easier.
All Exercise is Good Exercise
No matter which type of exercise you prefer, any physical activity is better than none at all. These guidelines can give you a goal to strive for and help you find a mixture of activities to enjoy.
REMEMBER: For one-on-one support and encouragement, onsite associates and spouses can schedule a health coaching appointment with our LIFE Wellness Clinic team, who will help you set realistic goals and create a personalized action plan to determine your specific motivators for change. Associates can also set up a virtual health coaching appointment through Marathon Health Anywhere.
*The content above was developed by HR Editor Terri Dougherty for the June issue of ‘Employee Health & Wellness Training Advisor: LivingRight’ and the LIFE Wellness Clinic Team.
