DuBOIS — Was getting more exercise one of your New Year’s resolutions? How is that working for you now that we are more than halfway through 2025?

The calendar does not need to read Jan. 1 to begin an exercise routine – you can begin today.

The importance of exercise

Exercising is great for weight control as well as improving heart health and strengthening bones and muscles. However, the benefits of exercising go far beyond that. Exercise can affect your mood and even give you a more positive outlook.

“Exercise produces endorphins, which are chemicals in the brain that help relieve pain, reduce stress and improve your mood,” said Chad Vorderbrueggen, general manager at PennHighlands Mon Valley Center for Fitness and Health. “The effects of exercise can be felt within minutes, and regular exercise can produce lasting, long-term effects.”

Exercising can also help keep your brain stay sharp as you age by stimulating the release of proteins and other chemicals that improve the structure and function of the brain, which can improve your thinking, learning and judgment skills.

How to begin

Before beginning an exercise routine, it is important to assess your fitness level and talk to your primary care provider, particularly if you have heart disease, type 1 or 2 diabetes, kidney disease, arthritis, cancer or high blood pressure.

After you receive approval from your provider, the first step is to record your baseline fitness. This not only helps you determine whether a specific exercise routine is working for you, it can also help keep you motivated by showing the progress you have made. It helps to record your pulse rate before and immediately after walking one mile, how long it takes to walk (or run, depending on your current fitness level) one mile, how many standard or modified pushups you can do at one time, how far you can reach forward while seated on the floor with your legs in front of you, your waist circumference and your body mass index.

Next, it is time to set goals. While running a marathon may be your ultimate goal, you’ll find more success by setting realistic goals when you first get started.

“If you have not exercised regularly, simply committing to getting 30 minutes of activity a day is an excellent goal,” said Vorderbrueggen. “If you are looking for something a little more challenging, you may want to begin training for a 5K or working toward doing 10 pushups a day. Whether you decide to train for a race or to lose a particular amount of weight, choosing a small, realistic goal that you can achieve will help you stay motivated.”

How to keep motivated

If you want to stick to a routine, make a schedule. If you are a morning person, working out as soon as you wake up can help you get into the groove of exercising regularly. If you are not a morning person, working out right after work may help you create a more lasting habit. In addition, it helps to be flexible. Do not feel guilty if you miss a day. Simply pick it back up the next day.

A support system is a great way to help you stay motivated. Share your progress and successes with friends or family. And because there will undoubtedly be times you do not feel like doing it, find a person who can give you a pep talk when you need it.

To learn more, visit phhealthcare.org/familymedicine/.