Exercise Is The Secret Weapon To Improve Physical Health
Regular physical activity is one of the most essential things you can do for your health. It can benefit your mental health, help with weight control, lower your risk of disease, strengthen your bones and muscles, and increase your ability to perform everyday tasks.
Adults who engage in moderate-to-vigorous physical activity and sit less receive health benefits. Physical exercise is one of the few lifestyle choices that have a significant impact on your health, regardless of age, ability, ethnicity, shape, or size.
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| Physical Health |
Immediate Benefits
Some cognitive benefits of physical activity occur immediately following a bout of moderate-to-vigorous exercise. Children aged 6 to 13 benefit from increased cognitive function, while adults benefit from reduced short-term feelings of anxiety. Regular physical exercise can help you maintain your cognitive abilities, improve your sleep quality, and reduce your chances of depression and anxiety.
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Weight Control
Both eating habits and physical exercise routines are important for weight management. You gain weight when you consume more calories through eating and drinking than you burn, including calories burnt through physical exercise.
Gradually increasing your weekly moderate physical activity to 150 minutes, which could include activities like dancing or yard work, can help you maintain your weight. Aim for 30 minutes a day, 5 days a week, to reach your goal of 150 minutes each week.
The amount of physical activity needed for weight control varies greatly among individuals. You may need to be more active than others to achieve or maintain a healthy weight.
To lose weight and keep it off, you'll need a lot of physical activity in addition to changing your eating habits and reducing your calorie intake. Maintaining a healthy weight requires both regular physical exercise and a balanced diet.
Lower Your Health Risks
If you're worried about getting hurt, the good news is that most people can engage in moderate physical activity, such as brisk walking.
Cardiovascular Diseases
Heart disease and stroke are the leading causes of mortality in the United States. Getting at least 150 minutes of moderate physical exercise each week can reduce your risk of certain diseases. Increased physical activity can further lower your risk. Regular physical exercise can also help lower your blood pressure and cholesterol levels.
Type 2 Diabetes and Metabolic Syndrome
Regular physical activity can lower your chances of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is characterized by an excess of fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar. People can benefit from physical exercise even if they don't achieve the recommended 150 minutes of moderate physical activity each week. Increased physical activity can further reduce the risk.
Certain Cancers
Physical activity can reduce your risk of developing several prevalent cancers. Adults who engage in more physical exercise have a lower chance of developing cancers of the bladder, breast, colon (both proximal and distal), adenocarcinoma of the endometrium and esophagus, kidney, lung, and stomach adenocarcinoma (cardia and non-cardia). Regular physical exercise not only improves the quality of life as a cancer survivor, but it also enhances physical fitness.
Strengthen Your Muscles and Bones
As you age, it's essential to protect your bones, joints, and muscles, which support your body and allow you to move. Keeping them healthy will help you perform your daily tasks and be physically active.
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| Muscle strength |
Lifting weights and other muscle-strengthening exercises can help you maintain or increase muscle mass and strength, which is crucial for older adults who lose muscle mass and strength as they age. No matter your age, gradually increasing the amount of weight and repetitions you complete as part of muscle-building exercises can provide you with even more benefits.
Increase Your Ability to do Daily Activities and Prevent Falls
Regular physical activity is essential for maintaining good health and preventing functional limitations. Physically active middle-aged or older adults are less likely to experience limitations in their ability to do daily activities, such as climbing stairs or grocery shopping, compared to those who are inactive.
For older adults, engaging in a variety of physical activities is particularly beneficial for improving physical function and reducing the risk of falls and injuries from falls. These activities can include aerobic exercise, muscle strengthening, and balance training. Multicomponent physical activity programs can be carried out at home or in community settings as part of a structured program.
Falls can result in serious health conditions, such as hip fractures, which can be life-changing for older adults. However, physically active individuals are less likely to experience hip fractures than those who are inactive.
Increase Your Chances for live long life
Increasing physical activity levels can also improve longevity. Research indicates that as little as 10 minutes more of moderate-to-vigorous physical activity per day can have significant health benefits and prevent an estimated 110,000 deaths per year among adults aged 40 and older. Additionally, taking more steps per day can lower the risk of premature death from all causes, with the risk leveling off at around 8,000 to 10,000 steps per day for adults under 60 and 6,000 to 8,000 steps per day for those 60 and older.
Control Chronic Health Conditions & Disabilities
Regular physical activity can also help individuals manage chronic health conditions and disabilities. For example, physical activity can reduce pain and improve function, mood, and quality of life for adults with arthritis. It can also help control blood sugar levels and lower the risk of heart disease and nerve damage for people with type 2 diabetes.
To improve your health and quality of life, it is important to engage in regular physical activity that is appropriate for your age and health status. The Centers for Disease Control and Prevention provides physical activity recommendations for different age groups, including children, adults, and those with chronic health conditions and disabilities.
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