As a health care provider, I often advise my patients to exercise. It does not make me popular. People who aren’t regularly exercising have their reasons. “No time” is a big one, and I get that. But there are ways to work in 15 minutes at a time throughout the day if you can’t devote a half hour to it.

When I promote exercise, I’m not usually focusing on a patient’s need to lose weight. I’m thinking about keeping his heart healthy, her body (especially muscles and bones) in good enough shape to support her in living an active, independent life well into old age. I’m also focused on his mental health.

When a patient comes to me with depression. I always prescribe exercise, in addition to therapy and medication (if warranted).  Regular exercise, even just brisk walking, changes your brain chemistry. The endorphins released when exercising treat depression and anxiety in the most natural way possible.

Exercise is not one size fits all. You have to find something you enjoy doing enough to incorporate into your day at least five times a week. Walking is a great place to start, gradually increasing distance and speed as tolerated. Take time to observe your environment and how it stimulates your senses.  Appreciate the whirring of insects, the birdsong, the laughter of children playing, snippets of overheard conversation.  Enjoy the cool clean air, the fragrances of flowers or evergreens,  or the energy and bustle of the city.

If you have  heart issues, always check with your provider before embarking on any exercise program, and also report back if you are having trouble when walking, including leg pains, shortness of breath, and extreme fatigue. Chest pain when exercising is a red flag which requires prompt medical attention.

People often ask me which is best – cardio or weight training. First, depending on how you work out, weight training is also a cardio exercise because it elevates your heart rate. You should be doing both.  As we age, we lose bone strength and muscle mass. Strength training helps build muscle and strengthen bone. Cardio machines, running, spinning, boot-camp type classes all serve to exercise your heart muscle, making it more efficient and stronger. Your large muscles, mostly in your legs, also benefit.

Pilates and yoga build core strength and, yoga especially, promotes balance. Having good balance is important to prevent falls and maintain mobility. One of the first tests we do during a “Welcome to Medicare” exam is time how long it takes for a person to get up from a chair, walk a few steps and sit down again. It is easy to tell who is going to do well just by observing the patient walking with me to the exam room. The people who exercise regularly ace this part and often get competitive, wanting to know what’s the usual time period (we aim for under 8 seconds), and wanting to do it again to improve their time.