“Exercise is a miracle ‘drug.” Keri L. Denay, MD, lead author of an American College of Sports Medicine advisory that encourages Americans to not overlook the benefits of activity during the pandemic
Everyone either knows or accepts that exercise is good for you. But not everyone knows just how good. When you see the multitudes of health benefits of physical activity, they can seem almost too good to be true.
The relationship between exercise and a healthy life is really dramatic, according to Consumer Reports. Exercise really could be looked at as a fountain of youth. If you’re looking for something to extend your lifespan, it’s exercise. Patients who exercise regularly live longer and healthier lives than those who are more sedentary.
Stay active and fit – Diseases like diabetes, hypertension, high cholesterol, heart disease, are all dramatically reduced in patients who exercise regularly.
Moving your body has been shown to reduce anxiety and depression, lower rates of many types of cancer and the risk of a heart attack, and improve overall immunity. It also helps build strength and stamina.
Exercising consistently can help prevent heart disease and muscle weakness; control and treat chronic conditions such as diabetes, arthritis, and hypertension; increase bone and muscle strength; improve brain function and sleep; and boost mood and enhance your overall quality of life, says Dori E. Rosenberg, Ph.D., an associate investigator with the Kaiser Permanente Washington Health Research Institute.
Even 30 minutes of exercise per week was more beneficial than none. The researchers concluded that the “majority of the protective effects of exercise against depression are realized within the first hour of exercise undertaken each week.”
And a whole lot of exercise may not necessarily be more beneficial for mental health. A large study published in The Lancet Psychiatry in 2018 found that those who worked out regularly had fewer days when they reported feeling stressed or depressed than their sedentary counterparts—and that people who exercised more than 6 hours a week felt stressed or depressed more often than those who did so between 2 and 6 hours weekly.
Start small. Increase time, distance, and intensity gradually.
Small amounts of activity may cut dementia risk, too. Take, for example, a 10-year study involving people older than 65 that was published in the journal Alzheimer’s & Dementia. It found that those who were active three times a week for 20 minutes at a time reduced by 20 percent their chances of developing cognitive impairment severe enough to require moving to a full-time-care facility.
Furthermore, the physical activity can be made simple. For example, park your car further away to encourage yourself to walk, use the stairs when you can, or even take your phone calls on-the-go as you walk around the block.
Taking the time to stretch or move your body is known to boost immunity, promote a healthy weight, and generally improve your well-being.
Only about half of adults get the 150 minutes per week of moderate-intensity aerobic activity (such as brisk walking) or 75 minutes of vigorous aerobic activity (such as jogging) recommended by the Centers for Disease Control and Prevention.
Build Exercise Into Your Daily Life
Picking a cue that turns exercise into a habit can help to you build a routine that you actually stick with. That could mean always jumping on the treadmill after you brush your teeth, or stopping at the gym on your way home from work.
Making a detailed, concrete plan rather than setting an overarching goal can also help you follow through, says Katherine L. Milkman, Ph.D., a professor at the Wharton School of the University of Pennsylvania and co-director of the Behavior Change for Good Initiative.
Key Points
There are many important health benefits for health and longevity you can get from just 30 minutes of exercise, 5 days a week. It’s never too late to make regular exercise a part of your life.
The type of exercise you do is not as important as the frequency and intensity of the exercise. So, whether you like to swim, bike, or run, as long as you do it 30 minutes, 5-days a week, the benefits will be the same.
Exercise helps in a number of ways. First of all, it keeps you mentally sharp. Second, it keeps you toned as far as your body, and it’s fun. It’s something that is enjoyable and you can do it with yourself, friends, anyone at anytime.
References:
- https://www.consumerreports.org/exercise-fitness/major-health-benefits-of-even-modest-exercise/
- https://www.washingtonpost.com/health/want-to-get-back-into-exercise-following-pandemic-lull-then-go-slow-and-stay-safe/2021/01/28/8c1a8dfe-5f4e-11eb-9061-07abcc1f9229_story.html
- https://www.consumerreports.org/exercise-fitness/how-to-get-active-again
- https://healthy.kaiserpermanente.org/health-wellness/videos/live-healthy/exercise
- https://thrive.kaiserpermanente.org/thrive-together/stay-active/better-workout-8-fitness-tricks
- https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#brain-health