• Reduce your chance of dying from coronary heart disease: Physically inactive people are almost twice as likely to develop heart disease as those who are regularly active.
• Prevent or reduce high blood pressure: Exercise can lower blood pressure.
• Reduce your chance of getting colon cancer: Active people are less likely to get colon cancer and other cancers.
• Prevent or control diabetes: Exercise can reduce the level of your blood sugar (glucose) if you have diabetes and can prevent development of the disease.
• Develop healthier bones, muscles and joints: Exercise helps prevent osteoporosis by slowing bone loss and makes injury less likely by strengthening muscles and joints.
• Look better: Exercise burns up calories and helps you control your weight.
• Feel better: Exercise reduces symptoms of anxiety and depression. You’ll be in a better mood and feel like a kid again.

• Walk at a moderate pace for 10 minutes three times a day.
• When running a five-minute errand, change your route so that you walk at least 10 minutes – it adds up!
• Put on your helmet and dust off your bike – enjoy the outdoor scenery while you improve your heart health.
• Invite your friends for a game of doubles tennis – have fun and get fit at the same time.
• Walk nine holes of golf in the summer; ski the golf course in the winter.
• Rent a paddleboat at Silver Lake for a half hour in the summer; skate for a half hour in the winter.
• Yard and housework – you can count continuous activity that uses the arms or legs steadily.
• Work out a routine that best fits your schedule:

• 30 minutes daily
• 40 minutes five times per week
• 1 hour or more three times per week

Aerobic– Activities like walking and swimming make your heart pump faster, which strengthens your heart and lungs.
Strength– Activities like weight lifting build strength and preserve your bone mass.
Flexibility– Activities like Tai Chi and Yoga keep your joints limber.

America’s Walking is a television series on PBS about fitness, travel and lifestyle that offers information and inspiration for those who want to start a daily walking habit and live a more active life.

Bicycle Sports Cycling Club in conjunction with Bicycle Sports. Bicycle Sports is a full-service bicycle shop located in Rochester, Minnesota.

Exercise: A Guide from the National Institute on Aging is aimed at improving the health of older people through regular exercise and physical activity.

eFit.com focuses on encouraging people to be physically active, live healthy, and eat healthy. Unique features include an activity calorie calculator, gym locator, healthy restaurant locator, and videos of exercises that can be viewed on-line.

Exercise and Your Heart is from the National Heart, Lung, and Blood Institute (NHLBI) and the American Heart Association (AHA). Regular physical activity not only can help reduce the risk of heart disease, it also helps control other contributing risk factors, including obesity and diabetes. This booklet may help to stimulate a sensible exercise program as one way of keeping a healthy heart.

Just Move is an AHA web site, sponsored by Bayer, focused on physical activity. Some of the features include being more active if currently in any of three different categories - low active, active, and special care. The user can register and log their own exercise, which can then be compared with national averages for their sex and age. If the user feels they need more motivation, they can choose from among four personal trainers to assist them.

Minnesota State Bicycle Advisory Committe “Individually and collectively we will strengthen and encourage community support for bicycling throughout the state. We will do so through continuous and active participation with government agencies and allied organizations through education, public affairs campaigns and political initiatives.”

Questions and Answers about Arthritis and Exercise this fact sheet answers general questions about arthritis and exercise. A skilled physician who is knowledgeable about the medical and rehabilitation needs of people with arthritis, working with a physical therapist also familiar with the needs of people with arthritis, can design an exercise plan for each patient.

Rochester Active Sports Club (RASC) is a newly formed multi-sport club designed to provide a framework for the support and development of sports such as cycling (MTB and road), skiing, kayaking and climbing in South East Minnesota. RASC is an enthusiastic supporter of CardioVision 2020 and uses the CardioVision 2020 logo on their ski suits and bike jerseys.

Rochester Area Family Y is a great place to go for family recreation and exercise. Their mission is "providing for the physical, mental, and spiritual well-being of the individual, family and community." They also offer short term memberships and day passes to clinic patients and their immediate families.

Rochester Parks and Trails provides city trail maps for Rochester, Minnesota. The trails are paved and provide an opportunity for both recreational and commuting on foot, bicycle, or inline skating.

Rochester Track Club is your southeast Minnesota running connection with a large list of marathons.

Ultramarathon World One of the unique aspects of the running boom has been the emergence of streak runners. These athletes run every single day, year after year. The running boom is no longer a fad, but 25 or 30 or years old. Read the account of CardioVision 2020’s own Steve DeBoer, a streak runner of 30 years.

Volksmarch A volksmarch is a leisurely walk through a scenic or an historic area over a premarked route. Walks are non-competitive and participants walk, jog, or run at their own pace. It is an excellent activity for the entire family. All who complete the course are eligible for an award upon payment of the registration fee. Other volkssports include biking, cross-country skiing, and swimming.