We all know that physical activity is one of the key ways to stay healthy.

It prevents and improves the management of arthritis, heart disease, stroke, type 2 diabetes, osteoporosis and cancer. Exercise improves sleep, decreases stress and anxiety, helps control blood pressure, improves cognitive function and reduces depression.

We need four types of exercise: endurance, strength, balance and flexibility. Aim for 150 minutes a week of aerobic activity, two sessions a week of strength training, and two sessions a week of balance exercise.

Motivation is important. Make the activity exciting and enjoyable. Be creative. Try new activities to keep your interest alive. Identify your “why.” It could be to lose weight, to better play with your children, or to have better health. The healthy 90-year-old folks that I work with are all active.

Find ways to fit exercise into your day. Combine physical activity with a task that you’re already doing, such as walking the dog. Turn the music up when you do household chores and groove! Make exercise a habit.

• Start slow. If you cannot do 30 minutes, start out with 10. Increase your 10-minute sessions as your endurance increases. Walk around the house, progress to walking one block and build up. Check with your healthcare provider before starting an exercise program. Short walks or a few minutes of stretching are beneficial.
• Make it social. Walk with friends and coworkers. Take a dance class. Do outdoor activities with friends and family.
• Pace yourself. If you can talk in brief sentences with the activity, but long conversations are uncomfortable you are at a moderate intensity. If you get out of breath quickly, or if short sentences are a stain, you’re working too hard.
• “Date” different workouts. Try various activities until you find one you genuinely like. Take time to learn the basics. Starting slow decreases injury risk.

Mineral Wells Parks and Recreation hosts yoga and chair yoga classes at the Activity Center. The Mineral Wells Senior Center hosts aerobic classes, chair Tai Chi and line dancing to get you moving.

There are trails at West City Park, Rails to Trails, Texas Frontier Trails or Mineral Wells State Park. Palo Pinto General Hospital has a wonderful track with great exercise equipment!

Carla Hay-Perdue has been a Registered Nurse since 1976 and a family nurse practitioner since 1993. She currently works as an Adult Nurse Practitioner and the Health and Wellness Educator/Nurse Coach for Palo Pinto General Hospital.