Physical activity can make you feel better, function better, and sleep better. Even one 30 minute session of moderate-to-vigorous physical activity reduces anxiety. If you are not ready for that, even short bouts of physical activity are beneficial. 

Physical health benefits of moving your body:

• Promotes normal growth and development
• Reducing your risk for heart attack by lowering your blood pressure and cholesterol levels
• Reducing your risk for diabetes and certain types of cancer
• Strengthens your bones and muscles which lowers your risk for falls and osteoporosis

Mental health benefits include:

• Blocking negative thoughts and distracting you from your worries
• Increased opportunity for social contact when exercising with a partner or in a group
• You may feel better with more energy and improved sleep quality
• Chemical changes in the brain that lift your mood and decreases your stress

Start Slow and Steady

If you are not an active person you can start with walking, climbing stairs, or stretching your muscles.  As you build up your strength and endurance you can consider moderate intensity activities.

Moderate Intensity Activity

Aerobic (or “cardio”) activity gets your heart rate up and improves your heart's fitness. When doing activities at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk.

Examples of moderate intensity activities:

• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Vigorous Intensity Activities

These activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

Examples of vigorous intensity activities:

• hiking uphill or with a heavy backpack
• running
• swimming laps
• vigorous aerobic dancing
• heavy yardwork such as continuous digging or hoeing
• tennis (singles)
• cycling 10 miles per hour or faster
• jumping rope

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

You can find more information on physical activity basics here.

Reference: www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates