With the new year approaching, many of us will want to prioritize improving our health, and exercise is one of the most important tasks you can undertake to get your health on track.

“Exercise has an immense amount of benefit when it comes to weight loss and improving your blood work, but more than that it also provides mental/emotional benefits,” said Dr. Ben Smith, a physician with LMH Health’s Internal Medicine Group.

The Centers for Disease Control and Prevention says that regular physical activity can help to improve brain health, reduce disease risk, manage chronic conditions, strengthen muscles and bones, reduce weight and improve your overall health.

Smith grew up as an athlete and continues to participate in powerlifting competitions, so he recognizes the need for exercise to be part of your daily life.

“Anyone can exercise and become active, regardless of age, sex or physical ability. The goal is to get moving in any way possible,” he said.

How much exercise should I aim for?

Current guidelines from the CDC recommend that adults get at least 150 minutes of moderate-intensity physical activity and two days of strength activity each week. Kids, especially those who are school-aged, should get 60 minutes or more of moderate to vigorous physical activity each day.

These numbers may seem daunting, but you don’t have to tackle it all at once. Dr. Malati Harris, a family practice physician with Free State Family Medicine, said it’s important not to have an all-or-nothing mindset.

“We often think that if we can only get a small amount of exercise in, that it isn’t enough, so we don’t do it,” she said. “Movement is key, so do what you can in the amount you can. If you wait for things to be perfect, you’ll never get it done.”

How do you find time to exercise and balance that with other commitments such as work, school, family and other activities? Breaking exercise into smaller chunks, even short periods of time throughout the day, can be beneficial.

Kids in grade school may have an easier time reaching the recommended exercise goal, as many schools have recess built into their daily schedules. Older children may find it more difficult to balance the demands of homework or a job and getting enough physical activity. The key, Harris said, is to find a type of exercise that you like to do.

“You don’t have to participate in an organized sport or activity. If you like to dance, do that on the PlayStation or go out and jump on a trampoline,” she said. “Walk your dog or run around with them in the backyard. Get creative so that it isn’t a chore.”

If you’re not quite sure what you can or should be doing, start by talking with your doctor.

“I talk with my patients about their background, activity level, and learn what they’re interested in,” Smith said. “It’s important to be realistic with your expectations. Certain folks aren’t able to do what others can. Sort out what you like to do and then aim to do it consistently.”

There isn’t one kind of exercise that’s the best for improving your health. Harris said what’s right for you will depend on your goals.

“Cardiovascular exercise is wonderful and provides so many benefits, from increased endorphins to keeping your joints warm and mobile,” she said. “Strength training provides the protectiveness for bone density and is a great way to build confidence.”

That doesn’t necessarily mean that you have to go to the gym. Folks may be apprehensive for a number of reasons, including being nervous about starting to exercise or being unhappy with the way they look.

Instead of signing up for a gym membership, start small. There are many forms of physical activity you can do, such as walking the dog, dancing, raking leaves, going for a bike ride or playing outside with your kids.

“I have patients who want to play sports. You can play pickleball or walk the track at Rock Chalk Park,” Smith said. “Even simply getting outside a bit more and getting some sun on your face is hugely beneficial.”

Home workouts gained popularity during the height of the COVID pandemic, as many gyms and rec centers closed. If this appeals to you but you can’t afford treadmills or other expensive equipment, other options are available.

“You can do a lot at home with kettlebells, light dumbbells and bands. And you can do a lot just with your body weight as well,” Smith said. “All of these things can make a difference, and you don’t need expensive equipment to make measurable progress.”

You can also find a number of beneficial workouts on streaming platforms such as YouTube and Apple+ Fitness. Whatever you decide to do, make sure it’s challenging but doesn’t exceed your current fitness level by very much.

“Start where you’re at,” Harris said. “Little changes do add up, and they do make a difference. Any little bit counts.”

— Autumn Bishop is the marketing manager and content strategist at LMH Health, which is a major sponsor of the Journal-World’s Health section.