I think we all know that exercise is good for our bodies. Unfortunately, knowing doesn't always lead to doing (don't worry, you're in good company!).

I know, I know, exercise can be a difficult muscle to build (see what I did there?!). Jokes aside, it is a worthy effort. Any movement you can incorporate in your day, like walking, is a step toward (I'm on fire with these puns!) better health now and for the future.

Exercise is crucial for:

• mobility

• strength

• strong bones

• longevity

• decreased pain

• elimination of waste

• good quality sleep

• stress and mental health

• brain and cognitive health

• energy

• metabolism and preventing excessive weight gain

• maintaining muscle over time

• healthy blood sugar and cholesterol levels

• blood pressure

• PMS and period pain

• healthy pregnancies and postpartum experiences

• and SO MUCH MORE

What do the Canadian Exercise Guidelines say?

The Canadian Society for Exercise Physiology has used the latest evidence to set these minimums for adults aged 18 to 64:

Physical Activity:

• At least 150 minutes per week of moderate to vigorous aerobic activity (that's just over 20 minutes daily)

• Muscle strengthening activities using major muscle groups at least twice a week

• A few hours of light physical activities, including standing and your activities of daily living (think about cooking, walking around the house or office, a leisurely stroll, stretching, etc.)

Sedentary Behavior:

• Limit sedentary time to 8 hours or less per day

• No more than 3 hours of recreational screen time

• Break up long periods of sitting as much as you can

The guidelines also mention sleep: 7 to 9 hours of good-quality sleep on a regular basis, with consistent bed and wake-up times.

The key message here is that SOMETHING IS BETTER THAN NOTHING. My repeat phrase to my patients in Sharon (near Newmarket) and Innisfil (near Barrie) in Ontario is: 2 minutes is better than 0 minutes.

I love that these guidelines highlight decreasing sedentary behaviour. This can be such a great place to start for many of us. Increasing your NEAT (non-exercise activity) is a good starting point.

For example:

• use a bathroom on a different floor

• take a leisurely walk or pace around your home/office hallway

• park further away from where you need to go

• clean or cook

• using a sit-stand desk

• stretch a bit

• pump your fists in the air!

Is cardio or resistance training better?

I don't particularly like this question. Here's why:

Both, cardio and weight training, have overlapping AND distinct benefits on your health.

So, we actually want BOTH!

That's what the guidelines say as well :)

Do I need to worry about cortisol with cardio?

Short answer: No!

Medium answer: Cortisol naturally fluctuates during the day. It will VERY NATURALLY increase during cardio exercise to mobilize glucose that your body needs to fuel your exercise. After that, it'll go down. It also helps you adapt to exercise. In the long run, cardio actually helps regulate your cortisol response!

Long answer: Read this blog post of mine on high-intensity interval training (HIIT) and cortisol!

Exercise matters more than you think

The leading killer of men and women globally is heart disease. Heart disease like heart attacks and strokes are often preceded by things like cholesterol creeping up, blood pressure changing, blood sugar levels inching upward, etc.

The hard part about heart disease is that most of the time it creeps up on us and we have no clue, especially if we haven't been keeping up with routine screening! For women, this risk starts to show up in perimenopause when hormone change (and life change!) is happening.

Not only that, more than 50% of adult females in Canada DO NOT meet these minimum exercise guidelines I've shared in this post. So, we need you to make this a priority!

Moving more & moving forward

I want you to think about how you want to age. Most of my patients tell me they want to "age well" with the ability to garden, read, cook, travel, spend time with loved ones, not be in pain, be able to get around easily, have their mind and mental health.

I GET THAT! I WANT THAT TOO--FOR ME AND FOR YOU!

Obviously, sometimes, there are other things that get in the way, like genetics, circumstances, health conditions, etc. However, the foundations (like exercise!) will likely still apply (you may need to modify, which is all good!).

Remember: done is better than none! ... this is true even if you don't meet the minimum guidelines. Don't let perfectionism get in the way. If you only have 10 minutes, DO THE 10 MINUTES.

There are so many different ways to incorporate exercise: jog, swim, dance with your friends or family, use resistance bands, use free weights, join a team, get on the elliptical, do bodyweight exercises, climb, go up and down stairs, hop on the trampoline, take a class at a gym or community centre, row, hire a personal trainer, follow along with YouTube videos, and I could go on!

As you exercise, you also wanna make sure you're getting adequate protein (check out my protein post here for how much you should be getting).

Pick something you enjoy and/or something that you'll actually do, and make sure to challenge yourself since that's how you'll get stronger, fitter, faster, and better.

So, set a goal, put it into your schedule, and get started.

You can reassess regularly and change things up accordingly. If you fall off the exercise bandwagon, simply hop back on; no one is judging you except for you!

Remember, you've gotta do the exercise to get better at doing exercise. Not being great at it, wanting to quit, it being difficult, and setbacks like injuries or loss are all normal parts of the process (and life!).

You can do hard things! Go move, friends! If you need help with your lifestyle like exercise, nutrition, hormone health, then book an appointment in East Gwillimbury (near Newmarket), Innisfil (near Barrie), or virtually (available to anyone across Ontario).