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Fitness and Exercise Health Tips


Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

In addition to being an important part of a healthy lifestyle, exercise can also enhance your emotional well-being. Exercise has a positive impact on sleep, weight, mood, energy and overall health.

Benefits from Exercise:

Exercise is an important part of nearly everyone’s everyday health. This is true for older adults, too. Experts say seniors should aim to be as active as possible. If you are an older adult, exercise can help you live a longer, healthier life.

There are many benefits of exercising when you’re a senior, including:

  • It improves your strength. This helps you stay independent.

  • It improves your balance. This prevents falls.

  • It gives you more energy.

  • It prevents or delays diseases, such as heart disease, diabetes, or osteoporosis.

  • It can improve your mood and fight off depression.

  • It may improve cognitive function (how your brain works

Most effective workouts:

Endurance — increases your breathing and heart rate. Improves the health of your heart, lungs, and circulatory system. Builds energy. Includes:

  • walking

  • jogging

  • dancing

  • swimming

  • biking

  • tennis

  • basketball

  • climbing stairs/hills

  • raking, mowing

Strength — makes your muscles stronger. Includes:

  • Lifting weights.

  • Using a resistance band.

  • Doing body-weight exercises (push-ups, sit-ups).

Balance — helps prevent falls. Includes:

  • Standing on one foot.

  • Walking heel-to-toe.

  • Tai chi or yoga.

Flexibility — stretches your muscles, keeps you limber and more easily able to move. Includes:

  • stretching

  • yoga

In order to help stop the spread, Tucson Clinica Medica Familiar is NOW offering Telemedicine (Telehealth/video call). Please call us at 520-257-4907 or to schedule, your flu shot or COVID vaccine click here.

Tucson Clinica Medica Familiar is a family medicine practice that offers medical treatment to the whole family. We specialize in Geriatrics, Pediatrics, and Family Medicine. Our bilingual providers are located in Tucson, AZ in the Santa Cruz Plaza. We are here to meet all your healthcare needs. We accept most insurances, please give us a call to request more information.


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