Health Benefits of Exercise

Regular exercise and physical activity are extremely important and beneficial for long-term health and well-being. For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week. There are literally zillions of exercise benefits to be gained through a regular fitness.

Helps to keep you safe from several chronic diseases and conditions – By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack. Regular exercise, especially weight-bearing exercise, reduces the risk of osteoporosis, and can even reverse it buy building bone tissue. You’re less likely to develop certain cancers if you’re physically active. Exercise protects against colon cancer and against breast cancer in women who have been through the menopause. Some studies suggest that physical activity may also help prevent lung and endometrial cancers. Doing physical activity can help to manage and prevent diabetes. Exercise is also good for you if you already have diabetes, regular physical activity can help control your blood sugar levels and prevent long-term complications.

Exercise helps you to improve your mental health and wellbeing – Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress. The production of Endorphins (Feel good hormones) is increased through exercise. Nothing improves mood and suppresses depression better than those endorphins. The worries and stresses of everyday living (commuting, work demands, conflicts etc.) can stick with you long after the work day is done. Exercise right after work is the perfect natural therapy that can change your mood. You’ll sleep better too!

Exercise can keep you safe from many diseases – Exercise can reduce your risk of heart disease and stroke. Taking exercise can also help to reduce high blood pressure (hypertension). You can help to improve the balance of your cholesterol by exercising. Physical activity can increase bone mineral density in children and help to maintain strong bones in adolescents. Regular, moderate activity, including walking, swimming and cycling can help to treat and reduce pain caused by osteoarthritis. You are more likely to have lower back pain if you don’t do any exercise. Eight out of 10 people have lower back pain at some time in their lives, but people who exercise are less likely to get it. If you do have lower back pain, exercise can help to reduce it. Inactive people have almost double the risk of dying from heart disease compared with people who are active. So if you don’t do any exercise at all, even doing a little more physical activity – for example, walking each day – can help reduce your risk of these conditions.

Manage your weight – Regular physical activity helps maintain optimal body weight and composition. Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet. Activity helps to reduce body fat and increase muscle mass, thus improving your body’s ability to burn calories. The combination of reduced calories and daily exercise is the ticket to weight loss. And controlling obesity is critical, as it is a major risk factor for many diseases. Lowering your body mass index (BMI) is a sure way to reduce your risk of dying early and to live a healthier life.

You can derive these benefits at any age, and indeed, exercise – or at least staying physically active – appears to be increasingly important the older we get. Many of the problems commonly associated with aging – increased body fat, decreased muscular strength and flexibility, loss of bone mass, lower metabolism, and slower reaction times – are often signs of inactivity that can be minimized or even prevented by exercise.

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