The Benefits of Exercise
Exercise is good for your physical and mental health. It can help you to develop a lean body, strong muscles, and a strong heart. It can also enhance your emotional and mental fitness.
Before you begin a new exercise program you should check with your doctor to make sure it is safe for you to do so.
For the greatest health benefits, experts recommend 20-30 minutes of aerobics (running, swimming, or biking) three or more times a week, and some kind of muscle strengthening and stretching at least twice a week. If you can’t do that, you can still get health benefits by doing half hour or more of moderate activity at least five times a week. You can begin by doing light stretches and taking a walk around the block. Try parking farther from the door. Hide the remote control and get up to change the channel. Take the stairs instead of the elevator. Even small changes can be helpful.
Physical Benefits
- Heart Disease and Stroke. Daily exercise can help prevent heart disease and stroke. It can strengthen your heart, lower blood pressure, raise HDL (good cholesterol) levels, lower LDL (bad cholesterol) levels, improve blood flow, and increase your heart’s working capacity.
- Blood Pressure. Exercise can lower blood pressure. It also reduces body fat, which is linked with high blood pressure (hypertension).
- Type 2 Diabetes. Exercise can help prevent this type of diabetes by keeping your weight under control. If you have Type 2, blood sugars may improve if you exercise.
- Obesity. Exercise helps to reduce body fat, build or preserve muscle mass, and improve the body’s ability to use calories. When exercise is combined with healthy eating it can help control weight and prevent obesity, a major risk factor for many diseases.
- Back Pain. Physical activity helps to prevent back pain. It increases muscle strength and endurance, and improves flexibility and posture.
- Osteoporosis. Weight bearing exercise promotes bone growth and may prevent bone loss common with aging.
- Falling. Exercise and strength training can help older adults preserve their independence and reduce the risk of falls.
- Cancer. Exercise may decrease your risk of colon cancer.
Psychological Benefits
- Depression. Studies have consistently shown that both short and long term exercise reduce depression. The antidepressant effect begins as early as the first exercise session and lasts beyond the end of the exercise program. Both men and women of all ages had a decrease in depression with exercise. The greatest benefit occurs when exercise is combined with psychotherapy or medicine.
- Anxiety. Studies have shown that exercise reduces all types of anxiety in both men and women. The benefits were greatest when the exercise was aerobic (running, swimming, or biking) and lasted for at least 10 weeks.
- Sleep. Exercise contributes to restful sleep. It increases total sleep time and decreases REM sleep, a less restful form of sleep than “slow wave sleep”. Exercise has the biggest impact on sleep among women who were unfit or older, and when longer and done earlier in the day.
- Other Benefits. One study found that an 8 minute workout can help lower sadness, tension, and anger. Many people exercise to boost their confidence and relieve stress. During exercise the release of endorphins, the body’s natural painkiller, can increase feelings of happiness.
My Exercise Plan
I plan to:
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Sample |
Do stretching exercises on Tuesday and Sunday.
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The Spanish version of this Health Facts for You is #7207.
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 05/04/2011
Copyright © 04/14/2010 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#6246
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