Capital Region | Capital Health

A happier mood

Is your to-do list out

of control? Did your spouse snap at you,

or did your teen talk back? Feeling

stressed is your cue to be active.

Exercise releases mood-elevating

chemicals that ease tension.

Plus, workouts can seem like play—especially

once you realize that exercise can be more than

just sweating on a treadmill. Consider hiking a

nearby trail, climbing a rock wall or playing tag with

your kids. In other words, have fun exercising.

Better arthritis control

While

it may seem counterintuitive,

moderate-intensity, low-impact

aerobic exercise can actually help

lessen the pain of achy joints and

make managing arthritis easier.

Time well spent

Any exercise is

better than none. But it’s best if

you do a combination of aerobic

exercise, activities that get you

breathing harder and your heart

beating faster, and muscle-

strengthening exercise. Here’s

how much you need of each:

Aerobic exercise.

Aim for at

least 2 hours and 30 minutes

of moderate exercise (such as

fast walking) every week. If you

prefer vigorous exercise (such as

jogging), do at least 1 hour and

15 minutes each week.

Muscle-strengthening exercise.

Lift weights or do other muscle-

building exercises at least two

days a week. Work out all of your

major muscle groups, including

those in your arms, chest, back,

stomach, hips and legs.

Sources: American Council on Exercise; Centers for Disease Control

and Prevention; U.S. Department of Health and Human Services