Exercise is the simplest way to instantly feel better, feel stronger and feel happier! What is exercise? Although the terms exercise and physical activity are often used interchangeably, they have different definitions. Physical activity is defined as any movement produced by skeletal muscles that results in using energy while exercise is more planned structured and repetitive movements.
1. It burns calories
Your body has what is called a Basal Metabolic Rate (BMR), or the rate at which the body uses energy while at rest to perform vital functions such as breathing and keeping warm. Your BMR depends on your age, height, gender and activity level. For example, a 30-year-old female, with a height of 5’2 who is inactive would have a BMR of about 1608 during a typical day. Find a BMR calculator on https://www.verywellfit.com/
Most people consume more calories than their body needs so this is where exercise comes in like a hero to burn up all those excess calories and prevent them from being stored as fat in our bodies. Strength training (working with weights or resistance) can increase lean muscle mass.
2. Exercise reduces your risk of chronic disease
The benefits of exercise extend far beyond what we can see on the outside. Working out plays a role in reducing the risk of many chronic diseases which come with a sedentary (inactive) lifestyle. Just to name a few, you may lower your risk for coronary heart disease, stroke, high blood pressure, type II diabetes, metabolic syndrome and cancers of the breast and colon by getting moving.
3. Working out gives you energy
Exercise can really help you get through your day. Exercise helps oxygen rich blood to reach your muscles. Working out raises your levels of epinephrine, norepinephrine, and cortisol which are hormones that your body produces during times of stress. Because they help produce energy, these hormones can enhance your ability to deal with stress.
4. You’ll feel smarter
Cardio enhances cognitive function. It is an essential part of staying mentally and physically fit during the aging process and may help to prevent Alzheimer’s. Cardio enhances cognitive function. It is an essential part of staying mentally and physically fit during the aging process and may help to prevent Alzheimer’s.
5. Keep moving to fight depression
Getting regular exercise (three or more) sessions a week can help you cope with symptoms of depression. Though not fully understood how, exercise can release hormones in our body called endorphins which help us to feel good and enhance our sense of wellbeing. Other benefits on mental heath includes gaining confidence, getting more social interaction and coping in a healthy way. For more on this visit: Depression and anxiety: Exercise eases symptoms – Mayo Clinic
How much exercise should I get?
Key guideline for adults
The Physical Activity Guidelines for Americans, 2nd edition http://physical activity guidelines for americans recommends that for substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity.
Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. Weight Training – 5 Impressive Benefits The guidelines state that some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
Key guidelines for older adults
The key guidelines for adults also apply to older adults. As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities.
When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities andic conditions, they should be as physically active as their abilities and conditions allow.
Guidelines for school aged children and adolescents
It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily: Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle and bone strengthening physical activity on at least 3 days a week.
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