The lifelong benefits of exercise

Stop hesitating and start training! The benefits of physical fitness are too great to ignore.

Feel younger, live longer. It's not a buzzword - these are the real benefits of regular exercise. According to a recent study published in the Journal of the American Medical Association, people with high levels of physical fitness have a lower risk of dying from a variety of causes.

Physical Fitness: What the benefits of exercise mean to you

There is more good news. Research also shows that exercise improves sleep, prevents weight gain and lowers the risk of high blood pressure, stroke, type 2 diabetes and even depression.

"One study found that physical activity, strength, weight maintenance and social well-being were significantly improved when athletes operated on breast cancer survivors," explains Drs. Rachel Permuth-Levine, Deputy Director of the Office of Strategic and Innovative Measures 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 found that physical activity eases symptoms, improves quality of life, reduces hospitalization and, in some cases, reduces the risk of death," adds Dr. Permuth-Levine added. She points out that exercise is not only important for people who are already suffering from health conditions: "Recognizing the benefits of moderate exercise in people recovering from illnesses may give us even greater benefits for those of us see, which are generally affected by it. "

Physical fitness: exercise basics

Physical activity does not have to be tiring to get results. Even moderate training five to six times a week can lead to lasting health benefits.

Consider three simple guidelines as you incorporate more physical activity into your life:

1. Exercise with moderate intensity for at least 2 hours and 30 minutes over a week.

2. Avoid periods of inactivity. Some exercises at any intensity are better than none.

3. Add aerobic exercise (cardio) at least twice a week through weight-bearing activities that strengthen all major muscle groups.

Reforbes, in touch with tomorrow

Physical Fitness: Exercise to make a habit

The main reason why most people say they are not exercising is lack of time. If you find it difficult to include longer physical activities in your schedule, remember that short physical activities in 10-minute intervals will still help you achieve health benefits. Permuth-Levine recommends: "Even without weight loss, relatively short daily exercise periods reduce the risk of cardiovascular disease."

Set realistic goals and take small steps to bring more exercise into your daily life. For example, take the stairs instead of the elevator and go to the grocery instead of driving. "The key is to start gradually and be prepared," says Permuth-Levine. "Have shoes, pedometers and music ready so you do not have any excuses."

To help you maintain your new exercise habits, vary your routine, such as: B. swimming in one day and walking the next. Go out and start a baseball or football game with your kids. Even if the weather does not work, you should have a Plan B - use an exercise bike in your home, look for exercise equipment in a nearby community center or consider joining a fitness club. The trick is to get to the point of doing sports such as brushing your teeth and getting enough sleep - which is vital to your well-being.

Remember that physical fitness is achievable. Even with small changes, you can make big profits that will pay off for years to come.