What if I could give you one prescription that would reduce your anxiety, help you lose weight and help prevent diabetes and cardiovascular disease, all at the same time? Would you resolve to follow it to the letter, for the rest of your life?

According to a recent Community Health Needs Assessment, the main health conditions affecting residents of southwest Michigan are mental health issues, obesity, diabetes and cardiovascular disease. In Lakeland Health’s recent issue of HealthCurrents, President and CEO Loren Hamel, MD, shares these findings and encourages us all to work together to create solutions.

As I was reading Dr. Hamel’s article, inspiration dawned. I know one thing that can help us with all of these conditions. One thing that most of us resolve to do every January. Can you guess what it is?

Exercise, physical activity, getting moving — whatever we call it, it works wonders.

As the CDC reports, physical activity can help control our weight, reduce our risk of cardiovascular disease, reduce our risk of type 2 diabetes, strengthen our bones and muscles, improve our mental health and mood, improve our daily ability to function and even increase our lifespan.

In a nutshell: when we move more, we get stronger and healthier.

So now for the prescription: how much do we have to exercise to reap these benefits? Do we have to bench press 200 pounds or sign up for the next half-marathon? The good news is, only minutes matter: 150 minutes minimum per week, that is.

Research shows that this much moderate intensity exercise per week provides all the benefits that the CDC describes. Keep in mind that the activity needs to raise your heart rate and be in chunks of at least 10 minutes at a time. To get more health benefits, add more minutes.

Be sure to consult your physician before making additions to your exercise routine. Start slowly and begin with safe and simple exercises like walking, cycling and swimming. If you have been active, challenge your body (and your mind) with something new — maybe yoga, weight training or a dance class.

Our muscles may “complain” a little when we introduce them to more and/or different activity. This is completely normal. After a few weeks, though, we should start to feel the benefits: increased energy, greater ability to complete our daily tasks, and even improved mood. Our bodies release natural “happiness chemicals” called endorphins after a few weeks of regular exercise.

After a few months, we can experience the added advantages of weight control and stronger bones and muscles. After a year or more? Less doctor visits, less medication, and more vibrant years on earth to enjoy what we love.

Do you think that this “prescription” is worth your effort? Studies show again and again that physical activity is one of the easiest and best choices anyone can make to attain and keep better health.

Make physical activity a priority in your schedule. Set aside a time and stick to it.

Pair exercise with activities you already enjoy, like walking on a treadmill while watching your favorite show. Invite a friend or loved one to work out with you.

Do what it takes to make this resolution last for a lifetime. Your mind, body and spirit are worth it. Our community needs you.

We at the Niles-Buchanan YMCA are here to listen and help you reach your fitness goals. We strive to provide opportunities for better health for all members of our community.

Here’s to our health, southwest Michigan!

Chrissie Kaufmann is a Certified Fitness Instructor at the Niles-Buchanan YMCA.