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Have you heard about the 7-minute workout? It packs the benefits of a full aerobic and resistance training program into just 7 minutes.

Balance training involves doing exercises that strengthen the muscles that help keep you upright, including your legs and core.

Are you looking for a ballet barre class to take? You don't need to be a ballerina to do it. Find out what to expect from barre workouts.

Biking can be a great cardio workout. It's also good for your leg muscles. Here's everything you need to know about biking for exercise.

Boot camp is a workout inspired by military training exercises. WebMD explains its benefits.

WebMD tells you what you need to know about a circuit training workout.

Cross training combines a variety of different exercises into one complete full-body workout.

WebMD tells you what you need to know about a CrossFit workout.

Dancing can be a great workout for your whole body, whether you're in your living room, at a dance studio, or out on the town. Get the facts from WebMD about dancing for exercise.

Focus T25 is an intense DVD workout series from Shaun T, the trainer who created the Insanity video workout series.

WebMD tells you what you need to know about a high-intensity interval training (HIIT) workout.

WebMD tells you what you need to know about an indoor cycling workout.

If you're starting a workout program that calls itself "Insanity," you know it's going to be over the top. This is one of the most challenging fitness programs on the market. WebMD explains the Insanity workout.

Learn how jump rope workouts can boost your fitness.

WebMD shows you why this fitness program earned trainer Kayla Itsines millions of Instagram followers.

Ready to try a kettlebell workout? WebMD tells you what's involved, how intense it is, and more.

WebMD explains kickboxing, a serious workout for the entire body.

WebMD explains the P90X (Power 90 Extreme) workout.

WebMD explains Pilates, including who it benefits and who should avoid this workout.

WebMD explains a plyometrics workout.

Build strength and endurance with rock climbing.

Step aerobics is a classic workout that delivers results. Find out what step classes are like, how hard they are, and more.

Surfing in gym class? It's harder than it looks. WebMD describes this waterless, athletic workout.

WebMD explains the benefits of a swimming workout.

Tai chi and qi gong can help your balance. WebMD tells you more about classes that teach tai chi and qi gong.

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Latest in Programs Programs How To Build Max Muscle In Your Lunchtime Workout! Pull back on volume, boost frequency and intensity, and get the most out of your lunch hour with these 45-minute muscle-building workouts! Programs Formula 50: 9 Fitness Truths 50 Cent Wants You To Know These fitness rules from 50 Cent are worth their weight in gold chains, both inside and outside of the gym. Programs Building The Perfect Body At Home! Ready to change your physique, but can't work out in the gym? There is no need to worry. Whatever the reason, being forced to work out outside the gym doesn't have to limit your progress. Check out this great at home workout plan. Programs 300 Workout - Lean & Mean In Months With Spartan Warrior Training! When the '300' movie came out, men and women everywhere were eager to learn how King Leonidas and his Spartan warriors got their abs of steel. Programs Start Here, Start Now: The 8-Week Beginner Workout Plan Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Stop program hopping and get serious with these 3 rules and this 8-week plan! Programs The Ultimate Beginner's Full-Body Workout Beginners, here are the 10 most important training elements you must master, and eight-week full-body beginner's program to start you off on the right foot. Programs The New Way To Train Upper Body Twice A Week Training your upper body twice a week is a surefire way to build size and strength, but you don't want to lift as heavy as your first day. Grow more with these push-pull trisets! Muscle Groups Hany Rambod And Jeremy Buendia's FST-7 Back-and-Abs Workout Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men's physique champ Jeremy Buendia! Programs Ask The Ripped Dude: What's An Effective Bodyweight Workout? I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible. Programs 5 CrossFit Workouts You Can Do Anywhere Don't let holiday travel or family gatherings get in the way of your workouts. Here are 5 quick, intense CrossFit workouts you can do anywhere, anytime! Programs What Is The Best 5-Day Workout Split? What is the best 5-day workout split? Our forum members share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more. Programs High-Intensity Interval Training: The Ultimate Guide Get the story behind high-intensity interval training (HIIT), its muscle-building and fat-burning benefits, and how you can integrate it into your workouts! Programs The Ultimate Beginner 3-Day Full-Body Routine! If you are a beginner this routine is ideal for you. Programs Captain America's Training Plan To look like a superhero on screen, you need to train like a superhero in the gym. These fitness tips from actor Chris Evans will make you stronger, bigger, and better! Muscle Groups 30-Minute Upper-Body Workout For Women These 30-minute, upper-body intensive routines blasts your back, chest, and shoulders, sculpting hella strong muscles that will make every season tank top season. Muscle Groups 5 Core Workouts For A Tight Midsection - A Beginner's Guide! Both guys and gals strive to have a strong toned midsection but very few of them achieve it. Try these 5 core workout programs to get a tight, strong core. Muscle Groups Arm Workouts For Men: 5 Biceps Blasts Not all training routines are created equal. Here are 5 biceps workouts that can build size, no matter your level of experience or your fitness goals!

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Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness.[1] It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and merely enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent "diseases of affluence" such as cardiovascular disease, type 2 diabetes, and obesity.[2][3] It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self-esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individual's sex appeal or body image, which has been found to be linked with higher levels of self-esteem.[4][5]Childhood obesity is a growing global concern,[6] and physical exercise may help decrease some of the effects of childhood and adult obesity. Some care providers call exercise the "miracle" or "wonder" drugalluding to the wide variety of benefits that it can provide for many individuals.[7][8]

In the United Kingdom two to four hours of light activity are recommended during working hours.[9] This includes walking and standing.[9] In the United States, the CDC/ACSM consensus statement and the Surgeon General's report states that every adult should participate in moderate exercise, such as walking, swimming, and household tasks, for a minimum of 30 minutes daily.[10]

Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:[11]

Physical exercise can also include training that focuses on accuracy, agility, power, and speed.[15]

Sometimes the terms 'dynamic' and 'static' are used.[citation needed] 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise).

Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and quality of life.[16] People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who are not physically active.[17] Moderate levels of exercise have been correlated with preventing aging and improving quality of life by reducing inflammatory potential.[18] The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week.[19] For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would together achieve about 3000 MET minutes a week.[19] A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer and 10% of colon cancer worldwide.[20] Overall, physical inactivity causes 9% of premature mortality worldwide.[20]

Individuals can increase fitness following increases in physical activity levels.[21] Increases in muscle size from resistance training is primarily determined by diet and testosterone.[22] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[23][24] Studies have shown that exercising in middle age leads to better physical ability later in life.[25]

The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.[26]

Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.[27] Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years; however, these risks can be greatly decreased with regular physical exercise.[28] There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.[29] According to the American Heart Association, exercise reduces blood pressure, LDL and total cholesterol, and body weight. It increases HDL cholesterol, insulin sensitivity, and exercise tolerance.[10]

Although there have been hundreds of studies on exercise and the immune system, there is little direct evidence on its connection to illness. Epidemiological evidence suggests that moderate exercise has a beneficial effect on the human immune system; an effect which is modeled in a J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence. However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes.[30] The immune systems of athletes and nonathletes are generally similar. Athletes may have slightly elevated natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.[31]

Vitamin C supplementation has been associated with lower incidence of URTIs in marathon runners.[31]

Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.[32] The depression in the immune system following acute bouts of exercise may be one of the mechanisms for this anti-inflammatory effect.[31]

A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survivorship. According to the study results "There was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancerspecific, and colon cancerspecific mortality".[33]

Physical exercise was correlated with a lower methylation frequency of two tumor suppressor genes, CACNA2D3 and L3MBTL.[34][35] Hypermethylation of CACNA2D3 is associated with gastric cancer, while hypermethylation of L3MBTL is associated with breast cancer, brain tumors and hematological malignancies.[34][35][36][37] A recent study indicates that exercise results in reduced DNA methylation at CpG sites on genes associated with breast cancer.[38]

Physical exercise is becoming a widely accepted non-pharmacological intervention for the prevention and attenuation of cancer cachexia.[39] "Cachexia is a multiorganic syndrome associated with cancer, characterized by inflammation, body weight loss (at least 5%) and muscle and adipose tissue wasting".[40] Exercise triggers the activation of the transcriptional coactivator peroxisome proliferator-activated receptor gamma coactivator-1 (PGC-1), which suppresses FoxO- and NF-B-dependent gene transcription during muscle atrophy that is induced by fasting or denervation; thus, PGC-1 may be a key intermediate responsible for the beneficial antiatrophic effects of physical exercise on cancer cachexia.[41][42] The exercise-induced isoform PGC-14, which can repress myostatin and induce IGF1 and hypertrophy, is a potential drug target for treatment of cancer cachexia.[43] Other factors, such as JUNB and SIRT1, that maintain skeletal muscle mass and promote hypertrophy are also induced with regular physical exercise.[44][45]

The neurobiological effects of physical exercise are numerous and involve a wide range of interrelated effects on brain structure, brain function, and cognition.[46][47][48][49] A large body of research in humans has demonstrated that consistent aerobic exercise (e.g., 30minutes every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and beneficial forms of neuroplasticity and behavioral plasticity; some of these long-term effects include: increased neuron growth, increased neurological activity (e.g., c-Fos and BDNF signaling), improved stress coping, enhanced cognitive control of behavior, improved declarative, spatial, and working memory, and structural and functional improvements in brain structures and pathways associated with cognitive control and memory.[46][47][48][49][50][51][52][53][54][55] The effects of exercise on cognition have important implications for improving academic performance in children and college students, improving adult productivity, preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.[46][56][57]

People who regularly perform aerobic exercise (e.g., running, jogging, brisk walking, swimming, and cycling) have greater scores on neuropsychological function and performance tests that measure certain cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed.[46][50][52][54][55] Aerobic exercise is also a potent antidepressant and euphoriant;[58][59][60][61] as a result, consistent exercise produces general improvements in mood and self-esteem.[62][63]

Regular aerobic exercise improves symptoms associated with a variety of central nervous system disorders and may be used as an adjunct therapy for these disorders. There is clear evidence of exercise treatment efficacy for major depressive disorder[56][60][64][65] and attention deficit hyperactivity disorder.[66][67] A large body of preclinical evidence and emerging clinical evidence supports the use of exercise therapy for treating and preventing the development of drug addictions.[68][69][70][71] Reviews of clinical evidence also support the use of exercise as an adjunct therapy for certain neurodegenerative disorders, particularly Alzheimers disease[72][73] and Parkinson's disease.[74][75][76][77] Regular exercise is also associated with a lower risk of developing neurodegenerative disorders.[75][78] Regular exercise has also been proposed as an adjunct therapy for brain cancers.[79]

Physical exercise has established efficacy as an antidepressant in individuals with depression and current medical evidence supports the use of exercise as both a preventive measure against and an adjunct therapy with antidepressant medication for depressive disorders.[56][60][61][64][65] A July 2016 meta-analysis concluded that physical exercise improves overall quality of life in individuals with depression relative to controls.[56] One systematic review noted that yoga may be effective in alleviating symptoms of prenatal depression.[80] The biomolecular basis for exercise-induced antidepressant effects is believed to be a result of increased neurotrophic factor signaling, particularly brain-derived neurotrophic factor.[64][53]

Continuous aerobic exercise can induce a transient state of euphoria, colloquially known as a "runner's high" in distance running or a "rower's high" in crew, through the increased biosynthesis of at least three euphoriant neurochemicals: anandamide (an endocannabinoid),[81]-endorphin (an endogenous opioid),[82] and phenethylamine (a trace amine and amphetamine analog).[83][84][85]

A systematic review noted that, although limited, some evidence suggests that the duration of engagement in a sedentary lifestyle is positively correlated with a risk of developing an anxiety disorder or experiencing anxiety symptoms.[86] It noted that additional research is needed in order to confirm these findings.[86]

A 2010 review of published scientific research suggested that exercise generally improves sleep for most people, and helps sleep disorders such as insomnia. The optimum time to exercise may be 4 to 8 hours before bedtime, though exercise at any time of day is beneficial, with the possible exception of heavy exercise taken shortly before bedtime, which may disturb sleep. There is, in any case, insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.[87]

According to a 2005 study, exercise is the most recommended alternative to sleeping pills for resolving insomnia. Sleeping pills are more costly than to make time for a daily routine of staying fit, and may have dangerous side effects in the long run. Exercise can be a healthy, safe and inexpensive way to achieve more and better sleep.[88]

Too much exercise can be harmful. Without proper rest, the chance of stroke or other circulation problems increases,[89] and muscle tissue may develop slowly. Extremely intense, long-term cardiovascular exercise, as can be seen in athletes who train for multiple marathons, has been associated with scarring of the heart and heart rhythm abnormalities.[90][91][92] Specifically, high cardiac output has been shown to cause enlargement of the left and right ventricle volumes, increased ventricle wall thickness, and greater cardiac mass. These changes further result in myocardial cell damage in the lining of the heart, leading to scar tissue and thickened walls. During these processes, the protein troponin increases in the bloodstream, indicating cardiac muscle cell death and increased stress on the heart itself.[93]

Inappropriate exercise can do more harm than good, with the definition of inappropriate varying according to the individual. For many activities, especially running and cycling, there are significant injuries that occur with poorly regimented exercise schedules. Injuries from accidents also remain a major concern,[94] whereas the effects of increased exposure to air pollution seem only a minor concern.[95][96]

In extreme instances, over-exercising induces serious performance loss. Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) most often seen in new army recruits.[97] Another danger is overtraining, in which the intensity or volume of training exceeds the body's capacity to recover between bouts. One sign of Overtraining Syndrome (OTS) is suppressed immune function, with an increased incidence of upper respiratory tract infection (URTI). An increased incidence of URTIs is also associated with high volume/intensity training, as well as with excessive exercise (EE), such as in a marathon.[98]

Stopping excessive exercise suddenly may create a change in mood. Exercise should be controlled by each body's inherent limitations. While one set of joints and muscles may have the tolerance to withstand multiple marathons, another body may be damaged by 20 minutes of light jogging. This must be determined for each individual.

Too much exercise may cause a woman to miss her periods, a symptom known as amenorrhea.[99] This is a very serious condition which indicates a woman is pushing her body beyond its natural boundaries.[100]

Resistance training and subsequent consumption of a protein-rich meal promotes muscle hypertrophy and gains in muscle strength by stimulating myofibrillar muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).[101][102] The stimulation of muscle protein synthesis by resistance training occurs via phosphorylation of the mechanistic target of rapamycin (mTOR) and subsequent activation of mTORC1, which leads to protein biosynthesis in the ribosome via phosphorylation of mTORC1's immediate targets (the p70S6 kinase and the translation repressor protein 4EBP1).[101][103] The suppression of muscle protein breakdown following food consumption occurs primarily via increases in plasma insulin;[101][104] however, a suppression of MPB of comparable magnitude has also been shown to occur in humans from a sufficient elevation of plasma -hydroxy -methylbutyric acid.[101][104][105]

Aerobic exercise induces mitochondrial biogenesis and an increased capacity for oxidative phosphorylation in the mitochondria of skeletal muscle, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.[101][106] These effects occur via an exercise-induced increase in the intracellular AMP:ATP ratio, thereby triggering the activation of AMP-activated protein kinase (AMPK) which subsequently phosphorylates peroxisome proliferator-activated receptor gamma coactivator-1 (PGC-1), the master regulator of mitochondrial biogenesis.[101][106][107]

Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as myokines which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.[121] Exercise reduces levels of cortisol, which causes many health problems, both physical and mental.[122] Endurance exercise before meals lowers blood glucose more than the same exercise after meals.[123] There is evidence that vigorous exercise (9095% of VO2 max) induces a greater degree of physiological cardiac hypertrophy than moderate exercise (40 to 70% of VO2 max), but it is unknown whether this has any effects on overall morbidity and/or mortality.[124] Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.

The persistent long-term neurobiological effects of regular physical exercise[note 1] are believed to be mediated by transient exercise-induced increases in the concentration of neurotrophic factors (e.g., BDNF, IGF-1, VEGF, and GDNF) and other biomolecules in peripheral blood plasma, which subsequently cross the bloodbrain barrier and bloodcerebrospinal fluid barrier and bind to their associated receptors in the brain.[47][62][125][126] Upon binding to their receptors in cerebral vasculature and brain cells (i.e., neurons and glial cells), these biomolecules trigger intracellular signaling cascades that lead to neuroplastic biological responses such as neurogenesis, synaptogenesis, oligodendrogenesis, and angiogenesis, among others which ultimately mediate the exercise-induced improvements in cognitive function.[47][50][125][127][128]

Multiple component community-wide campaigns are frequently used in an attempt to increase a population's level of physical activity. A 2015 Cochrane review, however, did not find evidence supporting a benefit.[129] The quality of the underlying evidence was also poor.[129] However, there is some evidence that school-based interventions can increase activity levels and fitness in children.[130] Survey of brief interventions promoting physical activity found that they are cost-effective, although there are variations between studies.[131]

Environmental approaches appear promising: signs that encourage the use of stairs, as well as community campaigns, may increase exercise levels.[132] The city of Bogot, Colombia, for example, blocks off 113 kilometers (70mi) of roads on Sundays and holidays to make it easier for its citizens to get exercise. These pedestrian zones are part of an effort to combat chronic diseases, including obesity.[133]

To identify which public health strategies are effective, a Cochrane overview of reviews is in preparation.[134]

Physical exercise was said to decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.[135]

Children will mimic the behavior of their parents in relation to physical exercise. Parents can thus promote physical activity and limit the amount of time children spend in front of screens which may decrease the risk of childhood obesity.[136]

Overweight children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. According to the Centers for Disease Control and Prevention in the United States, both children and adults should do 60 minutes or more of physical activity each day.[137] Implementing physical exercise in the school system and ensuring an environment in which children can reduce barriers to maintain a healthy lifestyle is essential.

Worldwide there has been a large shift towards less physically demanding work.[138] This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor saving technology in the home, and fewer active recreational pursuits.[138]Personal lifestyle changes however can correct the lack of physical exercise.

Research in 2015 indicates integrating mindfulness to physical exercise interventions increases exercise adherence, self-efficacy and also has positive effects both psychologically and physiologically.[139]

Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing ample micronutrients, in order to aid the body with the recovery process following strenuous exercise.[140]

Active recovery is recommended after participating in physical exercise because it removes lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.[141]

The benefits of exercise have been known since antiquity. Marcus Cicero, around 65 BCE, stated: "It is exercise alone that supports the spirits, and keeps the mind in vigor."[142]

Several mass exercise movements were started in the early twentieth century to realise the benefits of exercise. The first and most significant of these in the UK was the Women's League of Health and Beauty founded in 1930 by Mary Bagot Stack that had 166,000 members in 1937.[143]

However, the link between physical health and exercise (or lack of it) was only discovered in 1949 and reported in 1953 by a team led by Jerry Morris.[144][145] Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence of heart disease.[145] This link had not previously been noted and was later confirmed by other researchers.

Physical exercise has been shown to benefit a wide range of other mammals, as well as salmon, juvenile crocodiles, and at least one species of bird.[146]

However, several studies have shown that lizards display no benefit from exercise, leading them to be termed "metabolically inflexible".[147] Indeed, damage from overtraining may occur following weeks of forced treadmill exercise in lizards.[147]

A number of studies of both rodents and humans have demonstrated that individual differences in both ability and propensity for exercise (i.e., voluntary exercise) have some genetic basis.[148][149]

Several studies of rodents have demonstrated that maternal [150] or juvenile access to wheels that allow voluntary exercise can increase the propensity to run as adults.[151] These studies further suggest that physical activity may be more "programmable" (for discusison, see Thrifty phenotype) than food intake.[152]

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Physical exercise - Wikipedia

Last updated: September 23, 2011 Edited by:

Follow our blog http://shoulderarthritis.blogspot.com/ On which we try to provide the best and most current information on shoulder arthritis. Contact If you have questions regarding the ream and run procedure, feel free to email Frederick A. Matsen III M.D. at matsen@uw.edu. If you have questions regarding hip and knee arthritis, feel free to email Seth S. Leopold M.D. at leopold@u.washington.edu.

Part of a treatment program

Bicycling can be great recreational exercise

Exercise is good for almost everyone!

For many years it was thought that people with arthritis should not exercise because it would damage their joints. Now doctors know that when the arthritis is under control, people with arthritis can improve their health and fitness through exercise without hurting their joints.

Exercising for fitness is as important for people with arthritis as for anyone else. It can give you more energy, help you sleep better, control your weight, make your heart stronger, make your bones and muscles stronger, decrease depression, decrease fatigue, improve your self-esteem and sense of well-being, and give you time to socialize with friends.

If you have arthritis, you have more reasons to exercise:

Along with medicines, rest and other parts of your treatment program, regular exercise can help keep your joints in working order so you can continue your daily activities. It may also help prevent further joint damage.

What happens without exercise?

If your joints hurt, you may not feel like exercising. But without exercise, your joints can become even more stiff and painful. This happens because exercise actually keeps your bones muscles and joints healthy.

Because you have arthritis, it is important to keep your muscles as strong as possible. The stronger the muscles and tissues are around your joints, the better they will be able to support and protect those joints--even those that are weak and damaged from arthritis. If you don't exercise, your muscles become smaller and weaker and your bones can become more brittle.

Many people with arthritis keep their joints in a bent position because it's more comfortable. If the joints stay in one position for too long (without movement), they can become stuck in that position. If this happens, you may even lose the use of those joints. Exercise moves these joints and helps keep them as flexible as possible.

Exercise also lifts your spirits. If you're in pain, you may feel depressed. If you feel depressed, you may not feel like exercising. And without exercise, you feel more pain and depression.

Without exercise, you can get caught in a cycle of pain depression and inactivity.

On the other hand, there are some kinds of exercise that are not ideal for patients with certain patterns of arthritis. This article will cover some general recommendations on how patients with arthritis might be able to exercise comfortably and safely.

Types of exercises There are three main types of exercise that can be included in your exercise program: range-of-motion (flexibility), strengthening and fitness.

These types of exercises are discussed in detail later in this article.

Health care professionals

Along with your doctor, there are two other types of health professionals who can help you plan a total fitness program. They can work with you to design a program that meets your specific needs.

Physical and occupational therapists

Physical therapists can show you special exercises to help keep your bones and muscles strong.

Occupational therapists can show you how to do certain activities in ways that will not place extra stress on your joints. They can also provide you with splints or special aids if you need them. Contact your local hospital, county medical clinic or Arthritis Foundation office for more information on how to contact these professionals.

Always check with your doctor, physical therapist or occupational therapist before starting a new exercise program or before changing your current one. They can help you determine the best exercises that meet your needs. If you have had joint replacement surgery also talk with your surgeon.

Therapeutic and recreational exercise

People with arthritis often follow a therapeutic exercise program and also take part in active leisure or recreational exercise. Therapeutic exercise is exercise recommended by your doctor physical therapist or occupational therapist. It includes specific exercises designed to meet your individual needs and achieve specific goals. Recreational exercise is done for fun and general fitness. It includes activities you can enjoy by yourself or with family and friends such as walking, bicycling, swimming and exercise classes. It is not designed specifically for you by your doctor but it is a good idea to discuss your recreational exercise plans with your doctor or therapists.

Don't work too hard

The most common risk to exercise is working your joints or muscles too much. This can happen if you exercise too long or too hard--especially when you're first beginning your exercise program.

Remember: exercise is only one part of your treatment program. Other parts of your program should include:

For more information about arthritis of particular joints, see our articles on hip arthritis, knee arthritis and shoulder arthritis. For more information about joint replacements for arthritic joints, see our articles about hip replacement, minimally-invasive knee replacement and shoulder replacement.

About these exercises

These exercises reduce stiffness and help keep your joints flexible. The "range-of-motion" is the normal amount your joints can be moved in certain directions. If your joints are very painful and swollen, move them gently through their range of motion.

Exercise tips

These exercises can help keep your joints moving. Follow these tips to get the most benefit.

If you have arthritis, you should try to move your joints through their full range of motion every day. Daily activities such as housework, climbing stairs, dressing, bathing, cooking, lifting or bending DO NOT usually move your joints through their full range of motion. They should NOT replace the therapeutic exercises your therapist recommends for you.

Instructions for viewing movies

Below are some range-of-motion exercises for people with arthritis. Although these exercises were selected for their safety and effectiveness, the UW Department of Ortheopedics is not responsible for any injuries resulting from these exercises.

Some of these exercises are illustrated with movies.

Range of motion exercises

Neck

Breathe with the movements, breathing out when your head moves down, breathing in when it moves up. Don't let your shoulders or torso (upper body) sway to the side. Don't do movements that your doctors or therapists have advised against.

Arms

Fingers

Chest and torso

Legs

Click to play Ankle range of motionClick to play Gastroc stretchClick to play Soleus stretch

Click to play Pelvic tiltClick to play Hip liftClick to play Lower back rotationClick to play Double leg pullClick to play Single leg pullClick to play PushClick to play Back pressClick to play Back releaseClick to play Arm reach

Click to play Elbow bendingClick to play Elbow straighteningClick to play Turning palm upClick to play Turning palm downClick to play Stretch for tennis elbow

Click to play Table topClick to play Finger curlsClick to play Finger tip touchClick to play Finger spread

Click to play Hamstring stretchClick to play Hip flexor stretch

Click to play Getting the arm up overhead while lying downClick to play Getting the arm up overhead while sittingClick to play Getting the arm up overhead with a pulleyClick to play Getting the arm up to rotate while lying downClick to play Getting the arm to rotate while standingClick to play Getting the arm up the backClick to play Getting the arm across the body

Click to play Thumb slideClick to play In and outClick to play Thumb roll

Click to play Wrist flexion and extensionClick to play Moving the wrist side to side

About these exercises

These exercises help maintain or increase muscle strength. Strong muscles help keep your joints stable and more comfortable.

Common exercises

Two common strengthening exercises for people with arthritis are:

Do these exercises daily or every other day. On days when you have more joint pain and swelling, you can adapt your program by leaving out or decreasing the strengthening exercises. Ask your therapist or doctor about ways to do this.

Specific strengthening exercises can be done for different joints. These should ONLY be done if they are comfortable. If you have questions about whether you should be doing these exercises, contact your physician.

Instructions for viewing movies

Below are some strengthening exercises for people with arthritis. Although these exercises were selected for their safety and effectiveness, the UW Department of Orthopaedics is not responsible for any injuries resulting from these exercises.

Some of these exercises are illustrated with movies.

Strengthening exercises

Back

Chest and torso

Legs

Calf and Ankle

Click to play Calf strengthening IClick to play Calf strengthening IIClick to play Posterior tibial strengthClick to play Toe flexor strengthClick to play Peroneal Strength WeightsClick to play Peroneal Strength Tubing

Knee

Click to play Quad setsClick to play Straight leg raisesClick to play Short arcsClick to play Wall sitsClick to play Mini squatsClick to play Hamstring strengthening

Click to play Shoulder shrugClick to play Table push upsClick to play BalanceClick to play Stiff arm pullClick to play FliesClick to play Two hand catch

Click to play RhomboidsClick to play Internal Rotation IsometricsClick to play Internal Rotation TubingClick to play Internal Rotation Free weightClick to play External Rotation Free weightClick to play External Rotation IsometricsClick to play Supine Press Two handsClick to play Supine Press One handClick to play Supine Inclined pressClick to play Supine Sitting press

Click to enlarge Figure 1 - Isometric exerciseClick to enlarge Figure 2 - Isotonic exerciseClick to enlarge Figure 3 - Pelvic tiltClick to enlarge Figure 4 - Back erector

Click to enlarge Figure 5 - Angry cat stretchClick to enlarge Figure 6 - Double knee pullClick to enlarge Figure 7 - Half sit-upClick to enlarge Figure 8 - Hip kicker

Fitness exercise is endurance exercise. This means it helps make your heart and lungs stronger and gives you more stamina. It also helps keep your joints flexible and your muscles strong. Fitness exercise also helps you get more quality sleep, control your weight and feel better overall both mentally and physically.

Fitness exercises for arthritis

Some of the best fitness exercises for people with arthritis are walking, water exercise and bicycling.

Walking

Walking is better than running for people with arthritis because it doesn't put as much stress on your joints. It doesn't require any special skill and it doesn't cost a lot. You can walk almost any time and anywhere. If you have severe hip, knee, ankle or foot problems, talk to your doctor: walking may not be for you...but even in that case there are other choices - see water exercise and bicycling below.

Water exercise

Swimming and exercise in water are especially good for stiff sore joints. Warm water helps relax your muscles and decrease pain. The water should be between 83 and 90 degrees. Water helps support your body while you move your joints through their full range of motion. With the water holding you up, there is less stress on your hips, knees and spine. You can do warm-water exercises while standing in shoulder-height water or while sitting in shallow water. In deeper water, use an inflatable tube life vest or ski belt to keep you afloat while you move your arms and legs. Many public pools (as well as private fitness clubs) conduct water exercise and/or water aerobics programs for arthritis patients.

Exercise in the water whether swimming, water aerobics, water walking or water jogging is particularly handy for patients with arthritis of the legs (hips, knees, ankles, feet) for whom a walking program is painful.

Bicycling

Bicycling, especially on an indoor stationary bicycle, is a good way to improve your fitness without putting too much stress on your hips knees and feet. Adjust the seat height so your knee is as straight as possible when the pedal is at the lowest point. The recommended cadence (number of pedal strokes per minute you can count each time your right foot reaches the lowest point as "one") is about 60 per minute. Add resistance only after you have warmed up for five minutes. Don't add so much resistance that you have trouble pedaling.

Gradually build up your fitness exercises to 20 to 30 minutes per day at least three times per week. Fitness exercises should be only one part of your total exercise program. DO NOT substitute fitness exercises for the therapeutic exercises your health professionals recommend.

Communicate with your doctor

Talk with your doctor or therapist to decide what types of exercises are best for you. Your decision will be based on what type of arthritis you have, which joints are affected, what you like to do where you live and other factors.

If you find a program on your own and you have serious joint problems, show a copy of the exercises to your doctor or therapist. They may suggest ways to modify the exercises to protect your joints or may suggest other exercises to add to the program.

When to exercise

In general it is best to exercise:

Here are a few more tips about exercise times:

Before exercising

Massage the stiff or sore areas or apply heat and/or cold treatments to the area. Heat relaxes your joints and muscles and helps relieve pain. Cold also reduces pain for some people. Here are some ways you can apply heat or cold:

In general use warmth before exercise and ice afterwards.

Be sure to apply the heat correctly! Mild heat will give you results. It should feel soothing and comfortable, not hot. Apply it for about 20 minutes at a time. Use cold for 10 to 15 minutes at a time.

Warm up first. Do gentle range-of-motion and strengthening exercises at least 10 to 15 minutes before more vigorous exercise. Begin your activity at a slow pace and gradually work to a faster pace. This helps avoid injuries.

Wear comfortable clothes and shoes. Your clothes should be loose and in layers so you can adapt to changes in temperature and activity. Your shoes should provide good support and the soles should be made from non-slip, shock-absorbent material. Shock-absorbent insoles can also make your shoes more comfortable.

During exercise

Don't hurry. Exercise at a comfortable steady pace and give your muscles time to relax between each repetition. For range-of-motion and flexibility, it is better to do each exercise slowly and completely rather than to do many repetitions at a fast pace. You can gradually increase the number of repetitions as you get into shape.

Breathe while you exercise. Don't hold your breath. Counting out loud during the exercise will help you breathe deeply and regularly.

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When Jennifer Carter, PhD, counsels patients, she often suggests they walk as they talk. "I work on a beautiful wooded campus," says the counseling and sport psychologist at the Center for Balanced Living in Ohio.

Strolling through a therapy session often helps patients relax and open up, she finds. But that's not the only benefit. As immediate past president of APA's Div. 47 (Exercise and Sport Psychology), she's well aware of the mental health benefits of moving your muscles. "I often recommend exercise for my psychotherapy clients, particularly for those who are anxious or depressed," she says.

Unfortunately, graduate training programs rarely teach students how to help patients modify their exercise behavior, Carter says, and many psychologists aren't taking the reins on their own. "I think clinical and counseling psychologists could do a better job of incorporating exercise into treatment," she says.

"Exercise is something that psychologists have been very slow to attend to," agrees Michael Otto, PhD, a professor of psychology at Boston University. "People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes and much, much less ability to translate this awareness into exercise action."

Researchers are still working out the details of that action: how much exercise is needed, what mechanisms are behind the boost exercise brings, and why despite all the benefits of physical activity it's so hard to go for that morning jog. But as evidence piles up, the exercise-mental health connection is becoming impossible to ignore.

If you've ever gone for a run after a stressful day, chances are you felt better afterward. "The link between exercise and mood is pretty strong," Otto says. "Usually within five minutes after moderate exercise you get a mood-enhancement effect."

But the effects of physical activity extend beyond the short-term. Research shows that exercise can also help alleviate long-term depression.

Some of the evidence for that comes from broad, population-based correlation studies. "There's good epidemiological data to suggest that active people are less depressed than inactive people. And people who were active and stopped tend to be more depressed than those who maintain or initiate an exercise program," says James Blumenthal, PhD, a clinical psychologist at Duke University.

The evidence comes from experimental studies as well. Blumenthal has explored the mood-exercise connection through a series of randomized controlled trials. In one such study, he and his colleagues assigned sedentary adults with major depressive disorder to one of four groups: supervised exercise, home-based exercise, antidepressant therapy or a placebo pill. After four months of treatment, Blumenthal found, patients in the exercise and antidepressant groups had higher rates of remission than did the patients on the placebo. Exercise, he concluded, was generally comparable to antidepressants for patients with major depressive disorder (Psychosomatic Medicine, 2007).

Blumenthal followed up with the patients one year later. The type of treatment they received during the four-month trial didn't predict remission a year later, he found. However, subjects who reported regular exercise at the one-year follow-up had lower depression scores than did their less active counterparts (Psychosomatic Medicine, 2010). "Exercise seems not only important for treating depression, but also in preventing relapse," he says.

Certainly, there are methodological challenges to researching the effects of exercise, from the identification of appropriate comparison groups to the limitations of self-reporting. Despite these challenges, a compelling body of evidence has emerged. In 2006, Otto and colleagues reviewed 11 studies investigating the effects of exercise on mental health. They determined that exercise could be a powerful intervention for clinical depression (Clinical Psychology: Science and Practice, 2006). Based on those findings, they concluded, clinicians should consider adding exercise to the treatment plans for their depressed patients.

Mary de Groot, PhD, a psychologist in the department of medicine at Indiana University, is taking the research one step further, investigating the role exercise can play in a particular subset of depressed patients: those with diabetes. It's a significant problem, she says. "Rates of clinically significant depressive symptoms and diagnoses of major depressive disorder are higher among adults with diabetes than in the general population," she says. And among diabetics, she adds, depression is often harder to treat and more likely to recur. The association runs both ways. People with diabetes are more likely to develop depression, and people with depression are also more likely to develop diabetes. "A number of studies show people with both disorders are at greater risk for mortality than are people with either disorder alone," she says.

Since diabetes and obesity go hand-in-hand, it seemed logical to de Groot that exercise could effectively treat both conditions. When she reviewed the literature, she was surprised to find the topic hadn't been researched. So, she launched a pilot project in which adults with diabetes and depression undertook a 12-week exercise and cognitive-behavioral therapy (CBT) intervention program (Diabetes, 2009). Immediately following the program, the participants who exercised showed improvements both in depression and in levels of A1C, a blood marker that reflects blood-sugar control, compared with those in a control group. She's now undertaking a larger study to further explore exercise and CBT, both alone and in combination, for treating diabetes-related depression.

Researchers have also explored exercise as a tool for treating and perhaps preventing anxiety. When we're spooked or threatened, our nervous systems jump into action, setting off a cascade of reactions such as sweating, dizziness, and a racing heart. People with heightened sensitivity to anxiety respond to those sensations with fear. They're also more likely to develop panic disorder down the road, says Jasper Smits, PhD, Co-Director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas and co-author, with Otto, of the 2011 book "Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-being."

Smits and Otto reasoned that regular workouts might help people prone to anxiety become less likely to panic when they experience those fight-or-flight sensations. After all, the body produces many of the same physical reactions heavy perspiration, increased heart rate in response to exercise. They tested their theory among 60 volunteers with heightened sensitivity to anxiety. Subjects who participated in a two-week exercise program showed significant improvements in anxiety sensitivity compared with a control group (Depression and Anxiety, 2008). "Exercise in many ways is like exposure treatment," says Smits. "People learn to associate the symptoms with safety instead of danger."

In another study, Smits and his colleagues asked volunteers with varying levels of anxiety sensitivity to undergo a carbon-dioxide challenge test, in which they breathed CO2-enriched air. The test often triggers the same symptoms one might experience during a panic attack: increased heart and respiratory rates, dry mouth and dizziness. Unsurprisingly, people with high anxiety sensitivity were more likely to panic in response to the test. But Smits discovered that people with high anxiety sensitivity who also reported high activity levels were less likely to panic than subjects who exercised infrequently (Psychosomatic Medicine, 2011). The findings suggest that physical exercise could help to ward off panic attacks. "Activity may be especially important for people at risk of developing anxiety disorder," he says.

Smits is now investigating exercise for smoking cessation. The work builds on previous research by Bess Marcus, PhD, a psychology researcher now at the University of California San Diego, who found that vigorous exercise helped women quit smoking when it was combined with cognitive-behavioral therapy (Archives of Internal Medicine, 1999). However, a more recent study by Marcus found that the effect on smoking cessation was more limited when women engaged in only moderate exercise (Nicotine & Tobacco Research, 2005).

Therein lies the problem with prescribing exercise for mental health. Researchers don't yet have a handle on which types of exercise are most effective, how much is necessary, or even whether exercise works best in conjunction with other therapies.

"Mental health professionals might think exercise may be a good complement [to other therapies], and that may be true," says Blumenthal. "But there's very limited data that suggests combining exercise with another treatment is better than the treatment or the exercise alone."

Researchers are starting to address this question, however. Recently, Madhukar Trivedi, MD, a psychiatrist at the University of Texas Southwestern Medical College, and colleagues studied exercise as a secondary treatment for patients with major depressive disorder who hadn't achieved remission through drugs alone. They evaluated two exercise doses: One group of patients burned four kilocalories per kilogram each week, while another burned 16 kilocalories per kilogram weekly. They found both exercise protocols led to significant improvements, though the higher-dose exercise program was more effective for most patients (Journal of Clinical Psychiatry, 2011).

The study also raised some intriguing questions, however. In men and women without family history of mental illness, as well as men with family history of mental illness, the higher-dose exercise treatment proved more effective. But among women with a family history of mental illness, the lower exercise dose actually appeared more beneficial. Family history and gender are moderating factors that need to be further explored, the researchers concluded.

Questions also remain about which type of exercise is most helpful. Most studies have focused on aerobic exercise, though some research suggests weight training might also be effective, Smits says. Then there's the realm of mind-body exercises like yoga, which have been practiced for centuries but have yet to be thoroughly studied. "There's potential there, but it's too early to get excited," he says.

It's also unclear exactly how moving your muscles can have such a significant effect on mental health. "Biochemically, there are many things that can impact mood. There are so many good, open questions about which mechanisms contribute the most to changes in depression," says de Groot.

Some researchers suspect exercise alleviates chronic depression by increasing serotonin (the neurotransmitter targeted by antidepressants) or brain-derived neurotrophic factor (which supports the growth of neurons). Another theory suggests exercise helps by normalizing sleep, which is known to have protective effects on the brain.

There are psychological explanations, too. Exercise may boost a depressed person's outlook by helping him return to meaningful activity and providing a sense of accomplishment. Then there's the fact that a person's responsiveness to stress is moderated by activity. "Exercise may be a way of biologically toughening up the brain so stress has less of a central impact," Otto says.

It's likely that multiple factors are at play. "Exercise has such broad effects that my guess is that there are going to be multiple mechanisms at multiple levels," Smits says.

So far, little work has been done to unravel those mechanisms. Michael Lehmann, PhD, a research fellow at the National Institute of Mental Health, is taking a stab at the problem by studying mice animals that, like humans, are vulnerable to social stress.

Lehmann and his colleagues subjected some of their animals to "social defeat" by pairing small, submissive mice with larger, more aggressive mice. The alpha mice regularly tried to intimidate the submissive rodents through the clear partition that separated them. And when the partition was removed for a few minutes each day, the bully mice had to be restrained from harming the submissive mice. After two weeks of regular social defeat, the smaller mice explored less, hid in the shadows, and otherwise exhibited symptoms of depression and anxiety.

One group of mice, however, proved resilient to the stress. For three weeks before the social defeat treatment, all of the mice were subjected to two dramatically different living conditions. Some were confined to spartan cages, while others were treated to enriched environments with running wheels and tubes to explore. Unlike the mice in the bare-bones cages, bullied mice that had been housed in enriched environments showed no signs of rodent depression or anxiety after social defeat (Journal of Neuroscience, 2011). "Exercise and mental enrichment are buffering how the brain is going to respond to future stressors," Lehmann says.

Lehmann can't say how much of the effect was due to exercise and how much stemmed from other aspects of the stimulating environment. But the mice ran a lot close to 10 kilometers a night. And other experiments hint that running may be the most integral part of the enriched environment, he says.

Looking deeper, Lehmann and his colleagues examined the mice's brains. In the stimulated mice, they found evidence of increased activity in a region called the infralimbic cortex, part of the brain's emotional processing circuit. Bullied mice that had been housed in spartan conditions had much less activity in that region. The infralimbic cortex appears to be a crucial component of the exercise effect. When Lehmann surgically cut off the region from the rest of the brain, the protective effects of exercise disappeared. Without a functioning infralimbic cortex, the environmentally enriched mice showed brain patterns and behavior similar to those of the mice who had been living in barebones cages.

Humans don't have an infralimbic cortex, but we do have a homologous region, known as cingulate area 25 or Brodmann area 25. And in fact, this region has been previously implicated in depression. Helen Mayberg, MD, a neurologist at Emory University, and colleagues successfully alleviated depression in several treatment-resistant patients by using deep-brain stimulation to send steady, low-voltage current into their area 25 regions (Neuron, 2005). Lehmann's studies hint that exercise may ease depression by acting on this same bit of brain.

Of all the questions that remain to be answered, perhaps the most perplexing is this: If exercise makes us feel so good, why is it so hard to do it? According to the Centers for Disease Control and Prevention, in 2008 (the most recent year for which data are available), some 25 percent of the U.S. population reported zero leisure-time physical activity.

Starting out too hard in a new exercise program may be one of the reasons people disdain physical activity. When people exercise above their respiratory threshold that is, above the point when it gets hard to talk they postpone exercise's immediate mood boost by about 30 minutes, Otto says. For novices, that delay could turn them off of the treadmill for good. Given that, he recommends that workout neophytes start slowly, with a moderate exercise plan.

Otto also blames an emphasis on the physical effects of exercise for our national apathy to activity. Physicians frequently tell patients to work out to lose weight, lower cholesterol or prevent diabetes. Unfortunately, it takes months before any physical results of your hard work in the gym are apparent. "Attending to the outcomes of fitness is a recipe for failure," he says.

The exercise mood boost, on the other hand, offers near-instant gratification. Therapists would do well to encourage their patients to tune into their mental state after exercise, Otto says especially when they're feeling down.

"Many people skip the workout at the very time it has the greatest payoff. That prevents you from noticing just how much better you feel when you exercise," he says. "Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That's the time you get the payoff."

It may take a longer course of exercise to alleviate mood disorders such as anxiety or depression, Smits adds. But the immediate effects are tangible and psychologists are in a unique position to help people get moving. "We're experts in behavior change," he says. "We can help people become motivated to exercise."

Kirsten Weir is a writer in Minneapolis.

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The exercise effect - American Psychological Association

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. ACE Certified Professional Ted Vickey offers these 25 moves to help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body workout that fits your needs and abilities.

Founded in 1985, the American Council on Exercise (ACE) is a nonprofit organization committed to America's health and wellbeing. Over the past 30 years, we have become an established resource for health and fitness professionals, and the public, providing comprehensive, unbiased research and validating ourselves as the country's trusted authority on health and fitness.

Today, ACE is the largest nonprofit health and fitness certification, education and training organization in the world with more than 60,000 certified professionals who hold more than 67,000 ACE Certifications. With a long heritage in certification, education, training and public outreach, we are among the most respected organizations in the industry and a resource the public has come to trust for health and fitness education. Learn how to become an ACE Personal Trainer.

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Fitness Programs | Top 25 At-Home Exercises

3. Assemble your equipment

You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

Now you're ready for action. As you begin your fitness program, keep these tips in mind:

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

.

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Fitness program: 5 steps to get started - Mayo Clinic

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Help Patients Achieve Goals at Home

WebPT believes in empowering the therapy community to achieve greatness in practice. Thats why, in addition to creating the leading web-based therapy-specific EMR solution, weve developed a physical therapy home exercise program (HEP) to help your patients get the most out of their treatment.

We all know prescribed home exercise is a key part of patient recovery and rehab, so it can be pretty frustrating when patients do not correctly follow the prescribed program. Make it easy for patients to stay compliant at home with the WebPT Home Exercise Program.

Add HEP to your practice to gain access to thousands of videos, color photos, and line drawingscomplete with instructionsthat you can email directly to your patients. Cant find what youre looking for in the peer-reviewed, predefined Exercise Profiles? Create your own customized profiles and even edit the instructions for a more personalized program.

Discover the WebPT Home Exercise Program as well as our therapy-centric EMR solution.Schedule a demo today.

Already a WebPT Member? Contact your Success Rep at 866-221-1870, option 3 or success@webpt.com to learn more about our physical therapy home exercise program.

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Physical Therapy Home Exercise Program (HEP) | WebPT

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