From your brain to your joints, movement has the power to improve every part of your body. And it’s not just about high-impact, sweat-inducing exercise either. It’s simple—whether you choose to implement small movements into your routine or try a new activity like cycling or yoga, increasing your daily movement can help upgrade your overall health.

Want to improve your brain function?

Walking 30-40 minutes a day, three times per week can help “regrow” the structures of the brain linked to cognitive decline in older adults. Don’t have 30-40 minutes in your day to walk? That’s fine. You can do it in small doses—five minutes at a time. We’ve done research here at the CU Anschutz Health and Wellness Center that shows short walks throughout the day is just as beneficial.

Want to lose weight and build lean muscle?

You have more than 600 muscles in your body that make up about 40 percent of your total body weight. Stretching can help maintain muscle health and muscle burns fat helping keep you at a healthy weight as well. “Each additional pound of muscle your body has, burns up to an extra 50 calories a day” says Emily Marsico, fitness expert at the CU Anschutz Health and Wellness Center. Marsico’s favorite workout for building lean muscle is circuit training.

Want stronger bones?

Movement helps build stronger, denser bones. Bone-building exercises like resistance training (weights), weight-bearing exercises (jogging, walking, hiking) and balance training (yoga) can help you maintain better bone density.

Want to boost your heart health?

Regular cycling can cut your risk of heart disease by 50%. According to the British Heart Foundation, about 10,000 fatal heart attacks could be avoided each year if people kept themselves fitter, so hit the pedals to improve your heart health. Don’t like cycling? You can also try one of our 30-minute classes designed for all fitness levels and are proven to burn more calories in less time, Marsico says.

Want better lung capacity?

Circuit training with a personal trainer or in a group fitness class works the heart, lungs and muscles at the same time. Moving from one exercise to the next with little rest keeps your heart rate high, which improves your cardiorespiratory endurance. Marsico says FIT Groups—circuit training led by a certified personal trainer—are a great way to get the best of both worlds.

Want to improve your range of motion and joint flexibility?

Yoga improves body awareness, which can increase coordination and balance, sense of where joints are positioned and relaxation. Plus, Yoga includes flexibility and range-of-motion moves, which boost joint flexibility and joint function.