“I think you should exercise more,” is a phrase many of us have heard during our visits to our doctor’s office. Primary care physicians and specialists alike voice this concern to their patients, but patients sometimes question how exercise actually does anything for their health. Many of us understand that simply sitting around is not good for us; but we remain uncertain about how much time and intensity of exercise is needed to do us any good. Sometimes we even question what really counts as exercise.

So, let’s start at the beginning. What is physical activity? It is any form of exercise or movement that burns calories. Why should we exercise? There are many reasons, but here is a quick overview.

First of all, exercise can make you feel happier. Exercise aids in the production of molecules in the brain called endorphins. These molecules reduce the perception of pain and can help boost positive feelings and emotions. Exercise may also increase brain sensitivity for hormones like serotonin and norepinephrine, which can help modulate stress and anxiety. A healthy brain is a happy brain.

 Exercise can reduce your risk of chronic diseases such as diabetes by improving sensitivity to insulin, a key hormone controlling your blood sugar. Exercise can also reduce your blood pressure, which, in turn, lowers your risk for cardiovascular disease. Exercise can aid in memory and critical thinking. It can also help those who are struggling with insomnia (persistent problems falling and staying asleep) by helping them achieve longer periods of uninterrupted sleep.

Those are some of the reasons we should exercise, but what are some current recommendations for the right amount of exercise? Here is what the Department of Health and Human Services recommends on the basis of age:

For Preschool-aged children (3-5 years of age), it is recommended that they move throughout the day and continue to be encouraged to try a variety of activities. For children aged 6-17 it is recommended they do 1 hour or more of moderate to vigorous physical activity daily. For Adults, the current recommendation is to move more and sit less. That means adults should be getting 150 minutes to 300 minutes of moderate intensity exercise spread throughout the week or 75 minutes to 150 minutes of vigorous, aerobic exercise spread similarly. Moderate intensity exercise includes brisk walking and house chores such as mopping and vacuuming, gardening, and walking your dog. Heavy intensity exercise includes running, playing vigorous sports or doing heavy outside work. Neither of these lists of are exhaustive, so there are many ways to get your exercise done. Now get out there and get moving; your body will thank you!