Optimal Health: Exercise

If there is a fountain of youth, it’s probably through correct and adequate movement. Exercise can decrease risks of cancer, cardiovascular disease, stroke, diabetes, and it can increase your mood, energy levels, and (as if that’s not enough) it can ramp up your sex drive! We all know that exercise and optimal health go hand in hand but now what?


I wish it were a simple, one-size-fits-all answer- but it’s not. The answer to this question is entirely goal specific. But to come up with an effective strategy we should learn more about the types of exercise. Generally speaking, there are two categories of exercise: cardiovascular and resistance training.

Cardiovascular Exercise

The recommendation for cardio is about 2.5 hours of moderate intensity every week. The intensity can be difficult to figure out at first, but a good rule of thumb for testing intensity is being able to talk but not sing. There are other high intensity and interval options if you are looking for a bit more of a challenge.

Resistance Training

This type of exercise is specifically used for muscle, bone. And tendon health but the benefits are endless. It involves using weights or resistance to increase strength. You have a lot of options when it comes to resistance training but my biggest recommendation is to utilize free weight or body weight movements. In addition to strengthening muscles, these types of exercises emphasize coordination, stability, and using multiple muscles at a time, which more closely mimics daily activities. One thing to keep in mind with these movements is that it’s much more about your brain and nervous system than your muscles so mind-body awareness is the ultimate driver here.


Implementing these exercises safely and effectively for your goals is incredibly important so you may want to get some tips from a personal trainer to get you started.