Exercise Basic Chapter 1

Exercise Basics (Video)

In the last seven days, how many days did you exercise 30 minutes or more? The Gallup polling organization asks that question of Americans every year. Despite mounting research-based evidence of the benefits of exercise to our health, longevity and quality of life, the response has stayed about the same for the past 5 years. Only half of Americans say they exercise at least three times a week for 30 minutes. About 18% say they work out one or two days a week. And a full 30% have not made any attempt to exercise at all. Meanwhile, even those who exercised three times a week may not be getting enough exercise. The Centers for Disease Control and Prevention recommend that adults get 150 minutes of moderate aerobic exercise, or 75 minutes of intense aerobic exercise, plus at least two days of strength training every week. Those who are overweight (and that's more than 66% of the population) need even more activity. Some who have never exercised are intimidated by the idea of starting a program. However, we don't have to train with the intensity of Olympic athletes to realize the benefits to the body and brain that come along with regular exercise.

In this health center, you will see visualizations showing how the body's stores of energy fuel our every move. You will learn how exercise builds muscle, strengthens bones, keeps us flexible and improves our cardiovascular health. You will also see how exercise fires up the brain, bringing about measurable improvements in memory and mood. This health center is followed by another on staying active, “Exercise for Your Life Stage.” There, you can learn how to fine-tune an exercise program to give you maximum benefits, based on your age, gender, current health and well-being goals. Use these special features to get the most out of both:

  • The chapter listing at the left shows the range of subtopics that we will explore in this health center.

  • The key visualizations from each chapter appear in our carousel of small pictures, above. Clicking on each one will enlarge it so you can view the content for the related chapter.

  • On the main images, buttons may launch short videos, graphics and interactive features.

  • A feature called “Take Three Steps” in some chapters gives you three simple actions to take in order to begin improving your well-being right away.

  • Also, rolling over the red arrows on the images reveals more interactive content.

  • Finally, the photos, graphics and icons in the text labeled “Read More” link to additional content and interactive experiences. Click away!

We hope you find all of “The 9 Visual Rules of Wellness” to be informative and compelling.


CHAPTER 1 (currently viewing)

Exercise & Your Health

The whole-body benefits of regular exercise are the key to better health, quality of life, and longevity.


What Is Aerobic Exercise?

Workouts that require large amounts of oxygen to fuel continuous movement strengthen your heart, brain and more.


What is Anaerobic Exercise?

Resistance activities that require short, intense bursts of movement build muscle and strengthen bones.


Daily Exercise Requirements

Everyone should try to work out for 30 minutes most days of the week, getting a balance of aerobic and Anaerobic exercise.


Exercise & Your Brain

Working out protects your brain cells and helps you create new ones, building your brain as you build your strength and endurance.


Exercise & Diabetes

Regular exercise helps diabetics manage their disease by improving insulin sensitivity and strengthening other systems.

theVisualMD Wishes to Thank our Scientific Collaborators:

The material on this site is for informational purposes only and is not intended as medical advice. It should not be used to diagnose or treat any medical condition. Consult a licensed medical professional for the diagnosis and treatment of all medical conditions and before starting a new diet or exercise program. If you have a medical emergency, call 911 immediately.