by Tessa Kanaris
Exercise has many benefits, both curative and preventative, for the physical and mental health.
The Centers for Disease Control and Prevention (CDC) say that “Regular physical activity is one of the most of important things you can do for your health”
Inactivity is linked with 40 chronic conditions
The health benefits of regular exercise and physical activity are hard to disregard. Everyone benefits from exercise, regardless of age, sex or physical ability.
Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you participate in physical activity, you burn calories.
The more intense the activity, the more calories you burn.
You do not need to the gym often; you can burn calories by increasing your movement. Any amount of activity is better than none.
To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or increase the pace of your household chores. Consistency is key to loosing and maintaining weight.
Exercise improves mood
Physical activity can help reduce anxiety and this benefit can start right after a moderate or vigorous exercise session.
Exercise combats health conditions and disease
It helps keep the doctor away. Too much sitting and other sedentary activities can increase your risk of heart disease and stroke.
One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.
Being more active can help you:
- Improves cholesterol levels.
- Lowers blood pressure.
- Reduces the risk of heart attack.
- Reduces the risk of a stroke.
- Control blood glucose
- Delaying and preventing type 2 diabetes
Reducing the risk of cardiovascular disease is an important benefit of exercise.
Person notices the benefits of exercise after 150 minutes a week of at least moderate exercise.
Exercise boosts energy
Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.
When your heart and lung health improve, you have more energy to cope with your daily activities.
Exercise promotes better sleep
Struggling to sleep?
Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Your overall quality of sleep will be improved.
Just do not exercise too close to bedtime, or you may be too energized to go to sleep.
Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.
But there is even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who do not exercise.
Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. Exercise gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy as well as giving you the opportunity to enjoy fun activities with the family and friends.
Take a dance class, hit the hiking trails or join a running club.
. Find a physical activity you enjoy, and just do it. Bored? Try something new or do something with friends or family.
It can help you live longer
Exercise can make you live longer -70 is the new 60… but only if you are healthy. People who are physically active and at a healthy weight will live about seven years longer than those who are not active and are obese.
The most fundamental part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging.
So active adults maintain their quality of life and independence longer as they age.
Reducers certain Cancers
The National Cancer Institute say that there is strong evidence that higher levels of physical activity are linked to lower risk of the following cancers.
- Uterine (endometrial)
The bottom line on exercise
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the recommendation is
- At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
- Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.
Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, or you have not exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis. Whatever you attempt, remember that consistency is the key to good health!