Lifelong Benefits of Exercise

Lifelong Benefits of Exercise

The actual benefits of regular exercise are to feel younger and to live longer. According to a recent study published in the Journal of the American Medical Association, people with high levels of physical fitness are at lower risk of dying from a variety of diseases or causes.

Physical Fitness: What the Benefits of Exercise Mean for You

According to some research, regular exercise prevents obesity, enhances sleep, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

"One study found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and Innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

"Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just important for people who are already living with health conditions: "If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well."


Physical Fitness: Exercise Basics

Exercise doesn't require great exertion to produce results. Even moderate exercise five to six times a week can lead to lasting health benefits.

There are three simple guidelines when incorporating more physical activity into your life:

Regular exercise at moderate intensity for at least 2 hours and 30 minutes spread over the course of each week. Moderate exercise at any level of intensity is better than none so periods of inactivity should be avoided.
At least twice a week, supplement aerobic exercise (cardio) with weight-bearing activities that strengthen all major muscle groups.

Physical Fitness: Making Exercise a Habit

Lack of time is the number one reason why most people say they don't exercise. If you find it difficult to fit extended periods of exercise into your schedule, keep in mind that short bouts of physical activity in 10-minute segments will nonetheless help you achieve health benefits. "Even in the absence of weight loss, relatively brief periods of exercise every day reduce the risk of cardiovascular disease." Permuth-Levine said.

"The key is to start gradually and be prepared," says Permuth-Levine. "Have your shoes, pedometer, and music ready so you don't have any excuses."
Set realistic goals and take small steps to fit more movement into your daily life, such as taking the stairs instead of the elevator and walking to the grocery store instead of driving.

Another way to stick with your new exercise habit is to vary your routine, like swimming one day and walking the next. Plan an outdoor activity with your family and friends. Even if the weather doesn't cooperate, have a plan B — use an exercise bike in your home, scope out exercise equipment at a nearby community center, or consider joining a health club. The trick is to get to the point where you look at exercise like brushing your teeth and getting enough sleep — as essential to your well-being.

Physical fitness is attainable. Don't hesitate to continue your physical exercise even if it results to small changes, you can reap big rewards that will pay off for years to come.