1. Exercise controls weight
Maintaining a healthy weight can be achieved through exercise as it helps to prevent excessive weight gain or maintain weight loss. Burning calories is a direct result of physical activity, with higher intensity activities burning more calories. While regular visits to the gym are beneficial, incorporating any amount of activity into your day is better than nothing. You can achieve this by making small changes like taking the stairs instead of the elevator or increasing physical activity during household chores. Consistency is important for seeing results.
2. Exercise combats health conditions and diseases
Are you concerned about heart disease or interested in preventing high blood pressure? Regardless of your current weight, physical activity can have a positive impact on your health by increasing high-density lipoprotein (HDL) cholesterol – commonly referred to as the “good” cholesterol – and reducing unhealthy triglycerides. This combination can improve blood flow, thereby decreasing the likelihood of cardiovascular disease.
Regular exercise can also help prevent or manage a variety of health conditions, such as stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, various types of cancer, arthritis, and falls. Additionally, physical activity can enhance cognitive function and lower the risk of death from all causes.
3. Exercise improves mood
If you’re looking for a way to improve your mood or unwind after a hectic day, physical activity can be a great solution. Exercise triggers the release of several brain chemicals that can elevate your mood, reduce anxiety, and promote relaxation.
In addition, consistent exercise can have a positive impact on how you view yourself and your physical appearance, leading to increased self-confidence and self-esteem.
4. Exercise boosts energy
If you find yourself out of breath while doing tasks like grocery shopping or household chores, engaging in regular physical activity can enhance your muscle strength and endurance.
Exercise promotes the delivery of oxygen and nutrients to your tissues, while also improving the efficiency of your cardiovascular system. This can increase your overall energy levels, making it easier to complete daily activities with greater ease.
5. Exercise promotes better sleep
If you’re having trouble sleeping, engaging in regular physical activity can improve your sleep quality by helping you fall asleep faster and achieve deeper sleep. However, it’s important to avoid exercising too close to bedtime, as this can leave you feeling too stimulated and prevent you from falling asleep.
6. Exercise can be fun … and social!
Physical activity and exercise can provide a pleasurable experience, offering a chance to relax, appreciate nature, or participate in activities that bring happiness. Engaging in physical activity can also allow for social connections with family or friends in an enjoyable environment.
Discover an activity you enjoy, whether that be dance classes, hiking, or participating in a sports team, and incorporate it into your routine. If you’re feeling disinterested with your current physical activity, consider trying something new or involving friends and family to make it more enjoyable.
The bottom line on exercise
Physical activity and exercise can provide many benefits for improving health and enjoyment. According to the U.S. Department of Health and Human Services, healthy adults should follow these exercise guidelines:
- Aerobic activity: Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week. It can be a combination of both, and should be spread out throughout the week. For more health benefits and weight loss, 300 minutes per week is recommended. Even small amounts of physical activity throughout the day can be beneficial.
- Strength training: Do strength training exercises for all major muscle groups at least twice a week. Use enough weight or resistance to fatigue your muscles after 12-15 repetitions.
Moderate aerobic exercises include activities like brisk walking, biking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork, and aerobic dancing. Strength training can include weights, resistance tubing, or bodyweight exercises.
If you have specific fitness goals or want to lose weight, you may need to increase your moderate aerobic activity even more. But before starting a new exercise program, it is important to check with your doctor, especially if you have any health concerns or chronic conditions such as heart disease, diabetes, or arthritis.
