8 Benefits of Regular Physical Activity

Regular physical activity is one of the healthiest prescriptions to improve your health. Some of the benefits you can reap from getting physical are:

Controlling/losing weight
Improving your cardiovascular system
Decrease the risk for Type 2 diabetes
Reduce the risk for some cancers
Strengthen bones and muscles
Improve mental health and mood
Making daily chores easier to do
Increase your chance of living longer

Tip! A good investment in your physical health is to seek the help of a fitness trainer to help you improve your fitness level. Both you and your personal trainer will make sure that you will get into shape.

Before starting any exercise program, be sure to consult with your doctor. You have to know if you are healthy enough to engage in regular physical exercise before starting any program.

Controlling/losing weight

Tip! A fast and effective way to increase strength in your legs is doing wall sits. You should begin with a wall space that is wide enough for your body to fit and that allows you to safely do the move.

When you eat more calories than you burn, you gain weight. It stands to reason that if you want to lose weight, one of two things (or both) has to happen. One, you have to eat fewer calories, or two you have to exercise more. We know that you have to burn 3,500 more calories per week than you eat to lose a pound.

While 3,500 is a daunting number in itself, it becomes more manageable when you break it down into 500 calories per day. Eat 250 calories less and burn 250 calories more each day and you'll be at your one pound loss for the week.

Tip! Running outside far surpasses the workout you get on a treadmill. Treadmills offer convenience and are ideal for use during inclement weather, but running on the pavement is more beneficial.

Improving your cardiovascular system

Heart disease and stroke are the two leading causes of death in the United States. The Center for Disease Control recommends getting at least 150 minutes of moderately-- intensive exercise per week to significantly lower your risk for both diseases. More exercise yet further reduces your risk even more.

Decrease the Risk for Type 2 Diabetes

Tip! Looking to get more out of your workout time? Stretching is great for your body and can improve your strength by 20% or more. After each set of exercise, stretch the muscle you just worked for 20 to 30 seconds.

The same 150 minutes of exercise per week will also lower your risk for Type 2 diabetes. If you are carrying too much weight, have low HDL cholesterol or high blood pressure, triglycerides or blood sugar, you are at a greater risk. Regular exercise will help bring these stats back where they belong.

Tip! Use this tip, performed by many tennis players to get stronger forearms. Put a large sheet of newspaper on the table or another flat surface.

Reduce the risk for some cancers

Research has shown that being physically active reduces the risk of colon cancer in both male and females and the risk of breast cancer in women. Some findings are now suggesting that regular exercise may also reduce your risk of endometrial and lung cancer. And if you are a cancer survivor, exercising can help improve your quality of life.

Strengthen muscles and bones

As we age, we begin to lose bone density, which can cause osteoporosis and falls ending up with broken bones. Aerobic and muscle strengthening exercises helps keeps your bones and muscles strong and slows the loss of bone density.

 Improve mental health and mood Not only does exercising keep you mentally sharp, but it can also help prevent depression. When we exercise, endorphins are released in the brain making us feel good. Research has shown that 30 to 60 minutes of aerobic exercise and strength training per day 3 to 5 times per week are optimal for maximum mental acuity benefits, however even a little exercise provides some benefits.

Making daily chores easier to do

 Doing daily chores can get to be ... well a chore if you are not in shape! Make the things you do every day, like climbing stairs, carrying a filled laundry basket and carrying groceries easier by getting in shape.

Increase your chance of living longer

Research has shown that people who are physically active 7 hours per week reduce their risk of dying early from heart disease or cancer by 40 percent. Remember that 150 minutes of exercising per week? That counts toward your 7 hours per week of physical activity.

Tip! Count in reverse while working out. Start with the number of repetitions you wish to complete, and count towards zero from there.

And these 8 benefits of regular physical activity are only the beginning. Realize that exercising is only half the equation. If you want to get the most from your regular physical activity, you have to eat healthy too.

The Center for Disease Control recommends getting at least 150 minutes of moderately-- intensive exercise per week to significantly lower your risk for both diseases. More exercise yet further reduces your risk even more.

The same 150 minutes of exercise per week will also lower your risk for Type 2 diabetes. Some findings are now suggesting that regular exercise may also reduce your risk of endometrial and lung cancer. Research has shown that 30 to 60 minutes of aerobic exercise and strength training per day 3 to 5 times per week are optimal for maximum mental acuity benefits, however even a little exercise provides some benefits.