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.
• 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.
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