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10 exercise tips for better health and overall fitness

The importance of exercise for improving your health
10 exercise tips for better health and overall fitness
Photo credit: Shutterstock.com / oneinchpunch

African Americans have a long history of facing health disparities, and it is important to find ways to improve overall health. Exercise is one way to do this, as it can help reduce the risk of chronic diseases like heart disease and diabetes. Here are 10 exercise recommendations for African Americans to improve their overall health.

  1. Start with a warm-up routine that includes stretching and light cardio exercises such as walking or jogging.
  2. Incorporate strength training into your exercise regime, focusing on compound exercises like squats and deadlifts.
  3. Include HIIT (high intensity interval training) to maximize the amount of calories burned in a short amount of time.
  4. Take part in outdoor activities such as swimming, cycling, running, or playing sports like basketball or soccer.
  5. Add yoga to your exercise routine for improved flexibility and balance.
  6. Incorporate core strengthening exercises into your workout plan such as planks and crunches.
  7. Try out some low impact aerobic activities such as dancing, hiking or even just taking the stairs instead of an elevator.
  8. Join a local gym for access to more equipment and classes tailored specifically for African Americans looking to improve their health.
  9. Make sure you are getting adequate rest between workouts to allow your body time to recover properly from strenuous activity.
  10. Finally, maintain proper nutrition by eating healthy foods rich in vitamins and minerals while avoiding processed junk food that can lead to weight gain and other health problems.

Exercise is a key component of a healthy lifestyle for all individuals, but particularly for African Americans. Research has indicated that physical activity can play an influential role in reducing health disparities within the African American community. Regular exercise can help to reduce the prevalence of certain chronic diseases and can improve overall physical and mental health.


Regular physical activity helps to strengthen the muscles and bones, which leads to improved physical fitness. Exercise also helps to lower blood pressure, reduce cholesterol levels, manage weight more effectively, and improve blood sugar control in people with diabetes. Exercise can also be beneficial in promoting cardiovascular health among African Americans, who are at higher risk for heart disease because of their genetic makeup as well as their high levels of stress due to racism and other social issues that disproportionately affect this group. Furthermore, regular exercise can help to reduce the risk of stroke in the African American population by improving circulation throughout the body and helping to maintain a healthy weight.

In addition to physiological benefits, regular exercise can have positive effects on mental health too. Research has shown that physical activity can lead to improved mood, better sleep quality and a decrease in symptoms related to depression or anxiety. Additionally, exercising outdoors gives individuals an opportunity to interact more with nature which can further benefit mental wellbeing. Studies have shown that being exposed to nature increases feelings of happiness while also lowering stress levels significantly. Therefore, engaging in outdoor activities like walking or running is highly recommended for African Americans who are looking for ways to cope with the everyday stresses associated with living as a minority group in America today.


Although it is important for all individuals to maintain an active lifestyle, it is especially so for African Americans due to their unique genetic composition as well as historical and current social factors which place them at risk of developing chronic diseases at earlier ages than other groups. By making exercise a priority within individual lifestyles or implementing public health initiatives such as group fitness classes or walking clubs tailored towards the African American community, we can work together to bridge the gap in healthcare disparities between races even further than before.

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