Regular physical activity is one of the healthiest prescriptions for improving your health. These are eight of the benefits you can reap from getting physical:
- Weight loss/control
- An improved cardiovascular system
- Decreased risk for Type 2 diabetes
- Reduced risk for some cancers
- Stronger bones and muscles
- Improved mental health and mood
- Greater ease performing daily chores
- Increased chance of living longer
Of course, before starting any exercise program, be sure to first consult your doctor. You have to know if you are healthy enough to engage in regular physical exercise before starting any program. I am a doctor, but I may not be your doctor, so reading this does not constitute medical clearance.
Weight loss/control
You gain weight when you eat more calories than you burn. That means that if you want to lose weight, at least one of two things has to happen. You either have to eat fewer calories, or you have to burn more. You will lose weight faster if you do both. If you burn 3,500 more calories per week than you eat, you will lose one pound. While 3,500 may seem like a lot, it becomes more manageable when you break it down to 500 calories per day. Eat 250 calories less each day and burn 250 calories more, and you’ll reach your one pound loss for the week.
Improving your cardiovascular system
Heart disease and stroke are the two leading causes of death in the United States. The Center for Disease Control recommends getting at least 150 minutes of moderately– intensive exercise per week to significantly lower your risk for both diseases. That’s 30 minutes 5 days per week, very doable. Exercise more and you could reduce your risk even further.
Decrease Your Risk for Type 2 Diabetes
The same 150 minutes of weekly exercise will also lower your risk for Type 2 diabetes. If you are carrying too much weight, have low HDL cholesterol, or high blood pressure, triglycerides or blood sugar, you are at greater risk. Regular exercise will help bring these stats back where they belong.
Reduce your risk for some cancers
Research has shown that being physically active reduces the risk of colon cancer in men and women, and the risk of breast cancer in women. Some findings suggest that regular exercise may also reduce your risk of endometrial and lung cancer. And, if you are a cancer survivor, exercise can help to improve your quality of life.
Strengthen bones and muscles
As we age, we begin to lose bone density. This can cause osteoporosis making falls more likely to result in broken bones. Aerobic and muscle strengthening exercises help keep your bones and muscles strong, and slow bone loss.
Improve mental health and mood
Not only does exercising keep you mentally sharp, but it can also help prevent depression. When we exercise, endorphins are released in the brain making us feel good. Research has shown that 30 to 60 minutes of aerobic exercise and strength training per day 3 to 5 times per week are optimal for maximum mental acuity benefits. But remember that even a little exercise helps. Don’t have even 30 minutes today? Ten minutes is better than nothing.
Making daily chores easier to do
If you are not in shape, doing daily chores can get to be … well, a chore! Make the things you do every day, like vacuuming, climbing stairs, carrying a filled laundry basket or groceries easier by getting in shape.
Increase your chance of living longer
People who are physically active 7 hours per week reduce their risk of dying early from heart disease or cancer by 40 percent. Remember that 150 minutes of exercising per week? That counts toward your 7 hours per week of physical activity.
These 8 benefits of regular physical activity are only the beginning. And remember that exercising is only half the equation. A healthy diet will help you get the most from your regular physical activity.
