Dignity Health | St. Rose Dominican | Reach

Get excited about exercise!

We’d love to offer inspiration. How about rowing on a dragon boat

team to get your heart and adrenaline pumping? Ever tried belly

dancing? We have a class for that, too! For information and more fun workouts,

turn to page 7—or visit

Reach

Spring 2017

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

brisk 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.

A happier mood

Exercise releases mood-elevating chemicals that ease

tension. “Make your workouts more fun by doing

something you enjoy,” says Abby. “Exercise can be

more than just sweating on a treadmill. Consider hiking

at Red Rock Canyon, biking on one of the valley’s many

trails, or playing tag with your kids.”

Better balance

Exercise that makes your

legs stronger and improves

your balance, like tai chi or

yoga, helps reduce your risk

of falling. Falls are the most

common cause of traumatic

brain injuries in the U.S.