Regular exercise can help protect you
from heart disease and stroke, high blood pressure, noninsulin-dependent
diabetes, obesity, back pain, osteoporosis, and can improve your mood and help
you to better manage stress.
For the greatest overall health benefits,
experts recommend that you do 20 to 30 minutes of aerobic activity three or
more times a week and some type of muscle strengthening activity and stretching
at least twice a week. However, if you are unable to do this level of activity,
you can gain substantial health benefits by accumulating 30 minutes or more of
moderate-intensity physical activity a day, at least five times a week.
If you have been inactive for a while,
you may want to start with less strenuous activities such as walking or
swimming at a comfortable pace. Beginning at a slow pace will allow you to
become physically fit without straining your body. Once you are in better
shape, you can gradually do more strenuous activity.
How Physical Activity Impacts Health
Regular physical activity that is
performed on most days of the week reduces the risk of developing or dying from
some of the leading causes of illness and death in the United States.
• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely
from heart disease.
• Reduces the risk of developing
diabetes.
• Reduces the risk of developing high
blood pressure.
• Helps reduce blood pressure in people
who already have high blood pressure.
• Reduces the risk of developing colon
cancer.
• Reduces feelings of depression and
anxiety.
• Helps control weight.
• Helps build and maintain healthy bones,
muscles, and joints.
• Helps older adults become stronger and
better able to move about without falling.
• Promotes psychological well-being.
Specific Health Benefits of Exercise
Heart Disease and Stroke
Daily physical activity can help prevent
heart disease and stroke by strengthening your heart muscle, lowering your
blood pressure, raising your high-density lipoprotein (HDL) levels (good
cholesterol) and lowering low-density lipoprotein (LDL) levels (bad
cholesterol), improving blood flow, and increasing your heart's working
capacity.
High Blood Pressure
Regular physical activity can reduce
blood pressure in those with high blood pressure levels. Physical activity also
reduces body fatness, which is associated with high blood pressure.
Noninsulin-Dependent Diabetes
By reducing body fatness, physical
activity can help to prevent and control this type of diabetes.
Obesity
Physical activity helps to reduce body
fat by building or preserving muscle mass and improving the body's ability to
use calories. When physical activity is combined with proper nutrition, it can
help control weight and prevent obesity, a major risk factor for many diseases.
Back Pain
By increasing muscle strength and
endurance and improving flexibility and posture, regular exercise helps to
prevent back pain.
Osteoporosis
Regular weight-bearing exercise promotes
bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects
Regular physical activity can improve
your mood and the way you feel about yourself. Researchers also have found that
exercise is likely to reduce depression and anxiety and help you to better
manage stress.