Regular physical activity is one of the most effective ways to support long‑term health.
Building a Stronger, Healthier You
Whether you’re just beginning your fitness journey or looking to improve your routine, we’re here to help you move safely and confidently toward your fitness goals. Our guidance and expertise will support you at every step.
Why Fitness Matters
Staying active benefits nearly every aspect of your health. Regular exercise can:
- Improve heart health by lowering blood pressure and cholesterol
- Build strength, balance and flexibility, reducing risk of falls and injuries
- Support a healthy weight and boost metabolism
- Strengthen mental well‑being, improving mood and reducing stress
- Increase energy levels and improve sleep quality
Getting Started Safely
Before beginning a new exercise routine, talk with your primary care provider. They can help you choose activities that fit your abilities, interests and health needs.
General tips for starting exercise:
- Begin slowly, especially if you’re returning to exercise
- Warm up and cool down to protect your muscles and joints
- Stay hydrated and pay attention to fatigue
- Choose low‑impact activities like walking, swimming or cycling if you’re managing pain or mobility challenges
Types of Exercise
A balanced fitness routine includes these four key types of activity each week:
Aim for 150 minutes of moderate exercise per week, about 30 minutes each day, 5 days a week. Cardio activities, such as brisk walking, dancing, swimming and cycling, can:
- Strengthen your heart
- Improve blood flow and oxygen delivery to your organs
- Increase lung function
- Lower blood pressure
- Reduce body fat
- Improve blood sugar and cholesterol
Learn more about how to start, and stick with, an aerobic walking routine
Strength training helps maintain muscle mass and bone density, especially as we age. It also improves our mobility and reduces the risk of falls and injury.
Learn more about low-impact chair-based exercises from our experts
Flexibility exercises, like yoga, improve mobility, balance and range of motion at any age.
Balance exercises help strengthen your core, improve coordination and enhance overall stability. Simple exercises like standing on one foot, tai chi and heel‑to‑toe walking are low impact and easy to do at home.
Exercise Tips for Staying Consistent
Aim for at least 150 minutes of moderate‑intensity activity each week, plus two days of strength training. Small, sustainable habits are key:
- Choose activities you enjoy — you’re more likely to stick with them
- Schedule exercise like any other appointment
- Move throughout the day, even in short bursts
- Set realistic goals and celebrate progress
- Find a partner or class for motivation and accountability
I tell my patients to utilize little tricks to move their body, like setting the kitchen timer to go off every hour as a reminder that you need to get up and move around. My favorite line is ‘if you rest, you rust, so get up and move!'
Exercise and Rehabilitation Programs
UVM Health offers individualized, medically-informed exercise and rehabilitation programs to support patients with specific health needs.
A medically managed weight loss program that combines a 16-week support group with a structured physical activity program for weight loss success.
A medically-informed-rehabilitation and group-exercise program supporting physical activity during and after cancer treatment.
A personalized program focused on aerobic activity (walking, cycling, jogging, rowing and more) to strengthen lung function.
Therapists guide exercises to stretch and strengthen muscles to help you feel steadier on your feet.
Individualized treatment plans with services such as rehabilitation, mental health counseling, yoga, acupuncture and health coaching.
A supervised program that strengthens your heart, reduces symptoms and supports recovery after a cardiac event.
Get Started
Whether your goal is to improve your fitness, manage a chronic condition, or simply move more, we are here to help. Reach out to your primary care provider or care manager for personalized guidance and referrals to physical therapy, cardiac rehab or wellness programs, as needed.
Let’s build a healthier future — one step, stretch or strength session at a time.
Patient Resources
- Vermont Governor’s Council on Physical Fitness and Sports: Promotes physical activity and wellness for all Vermonters, regardless of fitness levels.
- Walk with a Doc: A community walking program that brings people together for a common purpose – a healthier lifestyle.
- Walk with Ease: A physical activity and self-management program proven to reduce arthritis-related pain and improve overall health.
- New York Department of Health Fitness Tips: Guidance to make movement fun and sustainable.
- Fit for Life - Disability and Health: Resources for incorporating physical activity into daily life, regardless of physical limitations.
