Benefits of Exercise
Exercise can increase sleep quality by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time you lie awake in bed during the night.
Moving your body releases endorphins (or neurotransmitters) in your brain that help you feel good. These endorphins help to decrease the feelings of stress or anxiety, which puts your mind at ease.
Builds Strong Bones (And Muscles)
Exercise can build muscle — it can also strengthen your bones. Walking or strength training helps you preserve bone density and even helps prevent osteoporosis, which develops when bone mass decreases.
Reduces Your Risk of Diabetes
Studies have shown 30 minutes of activity, 5 days a week, reduces your risk of developing diabetes by almost 25%.
3 Exercises for Beginners
Hold Tall Plank, Tap Shoulders
Make sure your shoulders are stacked over your wrists. Hold a “tall” plank on your toes.* Right hand quickly taps left shoulder, and left hand then quickly taps right shoulder. Continue to alternate.
*Modified Move: Complete on your knees
Alternate Forward Lunge
Stand upright, step forward, leading with the left foot and sink into the left heel as you drop your right knee toward the floor (the goal is to get both knees bent at 90° angles). Push back into a standing position and step forward with your right foot. Continue and alternate sides.
Stand with legs close together, sink into heels, then stand up, and step left for a wide squat. Stand up, back to a narrow squat. Stand up and step right to a wide squat. Stand tall to a narrow squat, and continue.
RM3® patients should limit their fitness level to 30 minutes of low-intensity daily exercise. Always consult with your RM Medical Provider before beginning a new fitness routine.