Need motivation? Weight loss is just one of many exercise benefits. We all unconsciously know that exercise is good for us. It is fair to say that everyone wants to be healthy. At the same time, it is probably equally fair to say that most of us are not exercising enough. Nothing else you can do for yourself has more benefits than regular exercise. Sure, exercise burns calories. It tones muscles, tightening up arms and cinching in that waistline. But there are plenty of other reasons to get up and get moving:
1. More energy
This one's hard to believe, but exercising will make you feel more energetic. Research has found that a brisk 10-minute walk gave people more energy than eating a candy bar. How can that be? Exercise boosts a hormone that increases energy. And it doesn't take more than a few workouts before strength and the lungs' capacity to provide oxygen to working muscles improve, increasing stamina -- which is enough to make anyone feel more energetic.
2. Less stress
Just one simple workout can ease stress and anxiety. Exercise enhances the flow of brain chemicals, such as serotonin, that are related to positive mood. Because it also increases core body temperature, it can be as relaxing as a good soak in a hot tub.
3. A sharper mind
Exercise can even spark creativity. Researchers at England's Middlesex University tested creative thinking in a group of 63 volunteers -- once after they'd done an aerobic workout and once after they'd sat around watching a video. After the workout, volunteers in the experiment felt more positive and scored higher on creativity.
4. Healthier arteries
Physical activity boosts levels of high-density lipoproteins, or HDL, the so-called good cholesterol, by as much as 20 percent. HDL helps rid the body of low-density lipoproteins, or LDL, the artery-clogging kind. Studies show that HDL can even pick up cholesterol deposited in arteries and move it to where it won't do harm. Another benefit to the arteries: The level of fat particles in the blood, called triglycerides, falls by as much as 40 percent after a vigorous workout. Exercising converts triglycerides into fatty acids -- the form in which fat can be burned for energy. You burn stored fat each and every time you work out -- the key to keeping weight off. Plus you lower your level of triglycerides in the blood. And the lower your triglyceride level, studies show, the lower your risk of heart disease.
5. Better defenses
The moment you begin exercising, your heart starts pounding and your blood pressure surges, sweeping disease-fighting immune cells out into the blood, where they're able to detect troublemakers like cold or flu viruses. Studies show that people who exercise have 40 to 50 percent fewer sick days than their sit-around-and-do-nothing counterparts.
6. Better night sleep
If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep. Research has found that regular exercise provides improvement in general quality of sleep, quicker sleep-onset, longer sleep duration and feeling rested in the morning.
7. Bone strength
An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis.
8. Blood pressure lowering
The ways by which exercise can cause a reduction in blood pressure are unclear, but all forms of exercise seem to be effective in reducing blood pressure. Research shows that regular exercise decreases blood pressure in approximately 75% of hypertensive persons with an average decrease of 11 and 8 Hg mm for systolic and diastolic blood pressure respectively.
Regular exercise may decrease blood pressure in overweight and obese persons even without changes in body weight.
To achieve maximum benefits, I recommend that you engage in at least 30 minutes of moderately intense exercise per day. A mix of traditional cardiovascular training and resistance training produces the best results. Note that if you are unable to devote a full 30-minute block to exercise, you can fulfill your daily requirements with several shorter stints of training.
What are you waiting for? Get out there and get moving!
To your health,
Rebecca Attanasio, CPT
www.e-FitSolutions.com
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