Ask Doctor K: Exercise brings great benefits – more than losing weight

DEAR DOCTOR K: I haven’t exercised in years, but I’d like to start. What kind of exercise should I do?

DEAR READER: There is no single type of exercise that can meet all of your health needs. To get the most benefits from your exercise routine, you need a mix of activities.

A balanced weekly exercise plan should look something like this:

• 150 minutes of moderate aerobic exercise;

• two or more strength-training sessions;

• balance exercises for older adults at risk for falls.

If this sounds overwhelming, remember that workouts can be broken up into smaller segments. For example, three 10-minute walks can get you to your daily goal of 30 minutes of aerobic exercise. And those walks can occur while you’re doing normal activities, like shopping and going to and from work, so that they don’t involve additional time.

I’ll briefly describe the types of exercises I’ve mentioned:

Aerobic exercise: Aerobic activities, like walking, biking, running and swimming, make the heart and lungs work harder. They are great for burning calories and paring down unwanted fat. Aerobic exercise tunes up cardiovascular endurance.

Strength or resistance training: This type of exercise may employ weight machines, free weights, or resistance bands or tubing. It protects against bone loss and builds muscle.

Try to do strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms).

Balance exercises: Our sense of balance worsens as we age. Balance-enhancing activities include tai chi, yoga and Pilates. Try to do 30 minutes three times per week.

Regular exercise surely helps achieve a healthy weight. However, I’m surprised by how many people think that is its only purpose. That’s wrong. Regular exercise changes your body chemistry in ways that protect your heart, brain and other organs. This is not “preaching”: It is supported by abundant scientific evidence.