Benefits of exercise
- instant benefits
- weight management
- Reduce your health risks
- Strengthens your bones and muscles
- Improve your ability to carry out daily activities and prevent falls
- Increase your chances of living longer
Regular exercise is one of the most important things you can do for your health
Everyone can experience the health benefits of physical activity - age capabilities, ethnicity or size don't matter
If you are unsure about becoming active or increasing your level of physical activity because you fear getting hurt, the good news is that moderate-intensity aerobic activity such as brisk walking is generally safe for most people.
Read about the benefits of improving weight management on your brain health, reducing disease, strengthening bones and muscles and improving your ability to carry out daily activities
If you haven't been active for a while, you may be wondering how to get started again. Read more tips here to get started with being physically active for a healthy weight.
Learn more about what works and how physical activity can improve your health
Learn about the benefits of physical activity for adults and children
instant benefits
Some of the benefits of physical activity on brain health pdf icon [PDF-14.4MB] External symbol that occurs immediately after a session of moderate to vigorous physical activity Benefits include improved thinking or cognition for children ages 6 to 13 and short-term reduction in feelings of anxiety for adults Activity can help Regular physical activity helps keep your thinking, learning, and judgment skills sharp as you age, and can reduce your risk of depression and anxiety and help you sleep better.
The benefits of physical activity for adults and children are listed
weight management
To lose weight, you need to eat fewer calories than your body needs to maintain its current weight. You also need to move more than usual so that your body consumes more calories than it takes in. To maintain a healthy weight, you must eat fewer calories and exercise more. The calories you burn include those burned during physical activity. It is important to balance calories When it comes to weight management, people vary greatly in the amount of physical activity they need, you may need to be more active than others to reach or maintain a healthy weight
To maintain your weight: Get up to 150 minutes of moderate-intensity aerobic exercise (eg 30 minutes a day, 5 days a week) Strong scientific evidence shows that physical activity can help you maintain your weight over time. The physical activity required to do this is not known. You may need to do more than 150 minutes of moderate-intensity activity per week to maintain your weight
To lose and maintain weight: You will need to be physically active unless you also modify your diet and reduce the amount of calories you eat and drink to stay healthy, you need both regular physical activity and a healthy eating plan
Reduce your health risks
Cardiovascular disease
Heart disease and stroke are the leading causes of death in the United States. Following recommendations and getting at least 150 minutes a week of moderate-intensity aerobic activity can put you at lower risk of developing these diseases. With more physical activity, regular physical activity may also lower blood pressure and improve cholesterol levels
Type 2 diabetes and metabolic syndrome
Regular physical activity can reduce the risk of developing type 2 diabetes and metabolic syndrome. About this condition if they have enough often. The benefits of physical activity at levels less than 150 minutes per week appear to be greater and additional amounts of physical activity appear to reduce risk even more.
Do you already have type 2 diabetes? Regular physical activity can help you control your blood glucose levels To learn more, visit Diabetes Me
Some types of cancer
Being physically active reduces the risk of several commonly occurring cancers. Research shows that adults who engage in greater amounts of physical activity have a reduced risk of developing cancers:
- bladder
- chest
- Colon (proximal and distal)
- Endometrial
- Esophagus (adenocarcinoma)
- the kidneys
- lung
- Stomach (heart cancer and non-cardiac adenocarcinoma)
Improve your quality of life. If you are a cancer survivor, research has shown that regular physical activity not only helps give you a better quality of life but also improves your physical fitness.
Strengthens your bones and muscles
As you get older, it's important to protect your bones and joints - they support your body and help you move. Maintaining healthy bones and joints will ensure that you are able to go about your daily activities and be physically active. Weight training is a great way to keep fit. Physical activity that strengthens bones can slow bone loss as we age
A hip fracture is a serious health condition that can have life-altering negative effects especially for physically active seniors
Physical activity programs that include more than one type of physical activity are most successful in reducing falls and fall-related injuries Different types of physical activity include aerobic strength and flexibility training Physical activities that strengthen and balance can help produce strength on bones by strengthening And by balancing physical activities, you can reduce the risk of injuries associated with falls and fractures of bone loss
Regular physical activity helps with arthritis and other rheumatic conditions that affect the joints. life life
Build strong, healthy muscles. Lifting weights can help you increase or maintain muscle mass and strength. Muscle Mass and Strength Muscle-strengthening exercises will provide you with more benefits regardless of your age
You can improve your ability to carry out daily activities and prevent falls
Job limitation is the loss of the ability to do daily activities such as climbing stairs, shopping for groceries or playing with your grandchildren
What does this passage have to do with physical activity?If you are a physically active middle-aged or older adult you have a lower risk of functional limitations than people who are inactive
Improve physical function and decrease the risk of falls For older adults multicomponent physical activity is important to improve physical function and decrease the risk of falls or injury from a fall Multicomponent physical activity includes more than one type of physical activity such as aerobic muscle strengthening and resistance training Multipart physical activity can be done at home or in a community setting as part of a structured program
Increase Your Chances of Living Longer
Science shows that physical activity can reduce the risk of dying early from major causes of death such as heart disease and some types of cancer. It is a fact that has been proven by science, not just observation or opinion
- Only a few lifestyle choices have as much of an impact on your health as physical activity. People who engage in physical activity for about 150 minutes per week have a 33% lower risk of death from all causes than those who are not physically active.
- You don't have to do a lot of physical activity to lower your risk of premature death, the benefits begin to accrue with any amount of moderate or vigorous physical activity
Exercise not only gives you more energy and helps you perform better at sports but it also has positive effects on your mental health It can help improve your mood and prevent depression A study done by the National Institute of Health in 2006 showed that people who exercise regularly have a significantly lower risk of developing clinical depression than those who do not exercise Exercise can also reduce anxiety which is frequently associated with depression Regular exercise releases hormones that help fight stress and boost your mood It also increases levels of serotonin a signaling chemical in the brain that controls mood
If you're not already convinced of the numerous benefits of physical activity and exercise here's some more food for thought Regular physical activity is related to better mental health and a reduced risk of developing depression In fact people who are physically active have lower rates of mood disorders than those who are inactive Exercise also helps us sleep better which can help reduce stress and improve your mood Exercise can also lead to increased self-esteem as it makes us feel good about our bodies and what we're capable of doing It also has a positive effect on self-confidence and even helps with weight control by increasing muscle mass and decreasing fat In addition physical activity helps prevent osteoporosis by strengthening bones and improving
benefits of exercise
for adults Everyone knows that exercise is good for you but sometimes it's hard to find the motivation to get moving If you've been reluctant to work out in the past try these tips to make getting fit a priority: Set realistic goals It's all too easy to set goals that are too lofty and unrealistic or not specific enough Set small goals for yourself such as exercising three days a week for the next two weeks and slowly increase your activity level from there Find an exercise buddy Having someone who will hold you accountable makes it easier to stick with your exercise routine Plus if you socialize with your workout partner after your workouts you'll also be building relationships in your community
benefits of exercise on mental health
Regular exercise can help improve the way people feel When you exercise the brain releases chemicals-endorphins dopamine and serotonin-that make people feel better Exercise improves sleep increases energy levels and boosts self-esteem It also has a positive effect on mental illnesses such as depression and anxiety
benefits of exercise during pregnancy
Exercise during pregnancy has well-documented benefits including helping pregnant women stay in shape and reducing the risk of certain health problems that can arise during pregnancy Regular exercise can also help prepare a woman's body for labor delivery and recovery after the baby is born For example regular prenatal exercise can strengthen muscles improve posture boost energy levels and relieve stress and anxiety
benefits of exercise for kids
Exercise is important for kids to build strong bones muscles and joints It helps them be more active and increase their endurance Regular exercise helps them sleep better at night and have more energy during the day Exercise can help kids control their weight which may lead to a healthier future
benefits of exercise after eating
Exercising after eating will help you burn more calories and lose fat The American College of Sports Medicine reports that physical activity after a meal stimulates the body to burn more calories Plus it helps with digestion
What are the benefits of daily exercise?
Regular exercise can help you manage your weight, strengthen your bones and muscles, improve your overall health and increase your energy level. In fact, research shows that no matter what age you exercise regularly, exercising regularly can reduce your risk of developing chronic diseases such as diabetes and heart disease.
What happens if you don't exercise?
Have you ever wondered why you feel so tired when you wake up in the morning? Sometimes, if you don't get enough sleep at night, it's because your body is still repairing itself from the day before. Our bodies work more efficiently when we get enough sleep and exercise when we don't get enough of either. Our bodies fall beyond their ability to repair themselves
Who should not exercise?
It is not recommended for someone who has just had a heart attack as this may cause further damage, but once you get medical clearance from your doctor, exercise is highly recommended, it will help reduce stress and anxiety, improve your cardiovascular function, and promote weight . The loss increases your energy levels and strengthens your muscles