Start Exercising Today for Body and Mind Benefits

If you’ve been cocooning through winter’s cold, you’re not alone—but a lack of activity isn’t good for your body or mind in any season. Whether you’re still bundled up or enjoying early spring, today is a great day to begin exercising. Here’s what you need to know to get started—and why it matters.

Recommended Activity Levels

The CDC advises adults to:
• Strengthen muscles at least twice a week
• Accumulate at least 150 minutes of moderate-intensity aerobic activity weekly

Yet fewer than 18% of U.S. adults meet these guidelines.

Health Benefits of Being Active

  • Better mood: Exercise helps ease depression and anxiety.
  • Lower disease risk: Regular activity—whether in short or long sessions—reduces your risk of heart disease, certain cancers, and early death.

Overcoming Common Obstacles

Don’t let cold weather, mobility challenges, or a dislike of exercise hold you back. The good news: any movement benefits your health. You can find workarounds to fit activity into your routine.

The Power of Small Bouts

A 2022 study showed that just 15–20 minutes of vigorous exercise per week (under three minutes per day) was linked to lower risks of heart disease, cancer, and early death. “We don’t fully understand how it works,” says Dr. Aaron Baggish, “but short bouts of movement activate the body’s metabolic machinery for health benefits.”

More Exercise, More Benefits

As you increase activity, you’ll gain further advantages:

  • Improved mood and balance
  • Reduced risks of diabetes, high blood pressure, high cholesterol, and cognitive decline

Getting Started Safely

  1. Consult your doctor: If you have a heart condition, balance issues, muscle weakness, or get winded easily, seek medical advice or physical therapy evaluation.
  2. Ease into it: Start with low intensity and gradually increase duration and effort. Initial muscle soreness is normal.
  3. Set small goals: Choose activities you enjoy and aim for measurable targets—like a five-minute daily walk this week.

Remember: the goal is simply to move more than you have been. The more you move, the greater the benefits for both body and mind.