Need motivation to get moving? Here's the top 10 reasons...

Top 10 Reasons to Get Moving
Need motivation to get moving? Tack this list of benefits up next to your walking shoes.

Why You Should Exercise
Exercising as little as 30 minutes, five days a week, helps you:
1. Manage your blood glucose. In one study in the Journal of the American Medical Association, people who did both aerobic and strength exercises for nine months kept their blood glucose numbers in check. The benefits reduced their risk of getting heart disease by 5 percent and other diabetes complications by 12 percent—and their risk of dying of heart disease by 15 percent to 20 percent.
2. Control your blood pressure. A single strength-training workout brings down your blood pressure in as little as 24 hours. Keep it up and you’ll prevent hypertension over time.
3. Improve your cholesterol. Heart-healthy changes in your blood fats may include lower LDL, or “bad,” cholesterol, and triglycerides. You’ll also boost HDL, or “good,” cholesterol.
4. Lose weight. If you’re on the heavy side, burning calories can help you shed pounds. And if your weight is healthy, exercise helps you keep it that way.
5. Reduce your use of medications. Your body will be able to use insulin better, and you might weigh less. So you might be able to use a smaller amount or fewer types of medicines.
6. Lift your mood. Working out is as effective as some antidepressant medicines. It also helps you bust stress.
7. Prevent other diseases. With your heart pumping and your blood flowing, you’re at lower risk for heart disease, stroke, cancer, and other harmful conditions.
8. Sleep more soundly. You’ll start snoozing more quickly, wake up less often, and arise refreshed.
9. Build bones. Resistance training increases the strength of your skeleton. This can help keep you from falling and prevent fractures if you do slip.
10. Improve flexibility. Stretching and similar moves elongate muscles, protect joints, and reduce your risk of getting injured.

Getting Started
Check with your doctor about how to safely start a new fitness program. Begin with activities like walking, swimming, and strength training using dumbbells or resistance bands. It might take a few months, but soon you’ll begin to see and feel the benefits.

Track Your Progress
How many calories does your new workout zap? Log on to www.mypyramidtracker.gov and enter in the details. You’ll get a personalized assessment of how much energy you burned and how close you are to the amount of exercise needed for good health.