By Hilary Achauer and Erik Vance Illustrations by Jiaqi Wang
Feb. 27, 2024
Few things are more important to your overall health and longevity than exercise. Improving your fitness level can have a significant effect on mood, sexual health, energy, even immune function and cancer prevention.
But getting started can feel overwhelming. How much do you really have to exercise? Should you stretch first? And what the heck is a burpee anyway?
Let’s start with the basics.
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How many minutes of exercise should you get per week, according to the Centers for Disease Control and Prevention?
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It’s time to start your workout. What are the best things to do to prepare? Pick two.
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There are many effective ways to motivate yourself to exercise. Which of the following doesn’t work?
Now it’s time to get the heart going. Any fitness routine should include both cardiovascular activity and strength training. The cardio element, meaning any exercise that elevates your heart rate, also strengthens your immune system and improves mental health.
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True or false: Running for just five minutes is about as good for your longevity as 15 minutes of walking.
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How often should a regular runner get new shoes?
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True or false: Doing longer workouts on the weekend is about as effective as spreading them throughout the week.
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Which is the best way to track your fitness over time?
Next up is strength training. Most experts recommend at least two days per week, especially as you get older. It’s essential to build strong bones, protect your joints and reduce falls. Yoga, Pilates or bodyweight exercise can help. But for the best results, use weights.
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True or false: It’s all but impossible to build muscle mass after you hit 50.
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Which of the following are widely recommended ways to strengthen the body to prevent back pain before it begins? Select two.
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True or false: The abdominal muscles, or abs, are the most important part of a healthy core.
You’re just about there. You have done your warm-up, your cardio and your strength training. Let’s try a couple more quastions.
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Which of the following are widely recommended ways to strengthen the muscles around the knee and prevent pain before it begins? Select two.
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Which of these are NOT real exercises? Select two.
