Health Benefits of Exercise

13 Scientifically Proven Health Benefits of Exercise

We've all heard it before, "Exercise is good for you because...." Having some exercise is better than none, more exercise is generally better than less, and no exercise can be disastrous. No one is asking for you to start a rigorous daily regimen, just do something.

How much exercise should I take?

To gain health benefits you should do at least 30 minutes of moderate exercise, on most days (at least 5 days per week). 30 minutes in a day is the minimum to gain health benefits. You can do all 30 minutes at once or break it up into 10- or 15-minute periods. Several short bursts of activity are thought to be just as good - and easier to fit into a busy schedule. Try to increase the overall amount to 40-60 minutes per day if you can.

Moderate exercise means that you get warm, mildly out of breath, and mildly sweaty. It doesn't have to be intense. Brisk walking is an ideal moderate-intensity activity. For the average person, a brisk walk means walking 3-4 miles an hour. However, a study published in 2003 suggests that the more vigorous the exercise, the better for health - particularly for preventing heart disease. Unfortunately, you can't 'store up' the benefits of exercise - you need to do it regularly.

What sort of exercise is best?
Anything that makes your heart rate increase, and makes you at least mildly out of breath. For example: brisk walking, jogging, swimming, cycling or dancing.

You can even use normal activities as part of your exercise routine - fairly heavy housework or gardening can make you out of breath and sweaty. Or how about a brisk walk to work, or to the shops, instead of using the car or bus.

What are the health benefits of exercise?

If you need motivation, here is a list of scientifically proven health benefits that regular exercise brings.

1. Longevity. People who are physically active live longer. According to a 20 year follow-up study, regular exercise reduces the risk of dying prematurely.
2. New brain cell development, improved cognition and memory. Exercise stimulates the formation of new brain cells. Researchers found that the areas of the brain that are stimulated through exercise are responsible for memory and learning. For instance, older adults who engage in regular physical activity have better performances in tests implying decision-making process, memory and problem solving. Exercise may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise.
3. Improved sexual function and better sex life. Regular exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Researchers revealed that Exercise improves your circulation, which can lead to more satisfying sex. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise, especially as they get older.
4. Exercise is a powerful antidepressant. Study after study has shown that exercise promotes mental health and reduces symptoms of depression. The antidepressant effect of regular physical exercise is comparable to the potent antidepressants like Zoloft. It may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve symptoms of depression.
5. Cardiovascular health. Lack of physical activity is one of the major risk factors for cardiovascular diseases. Regular exercising makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort. In other word, Exercise delivers oxygen and nutrients to your tissues. In fact, regular exercise helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
6. Cholesterol lowering effect. Exercise itself does not burn off cholesterol like it does with fat; however, Regular exercise can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular exercise boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing low-density lipoprotein (LDL), or "bad," cholesterol. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
7. Prevention and control of diabetes. There is strong evidence from high quality studies that moderate physical activity combined with weight loss and balanced diet can confer a 50-60% reduction in risk of developing diabetes.
8. Blood pressure lowering. The way in which exercise can cause a reduction in blood pressure is unclear, but all forms of exercise seem to be effective in reducing blood pressure. Aerobic exercise appears to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.
9. Reduced risk of stroke. Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.
10. Weight control. Regular exercise helps to reach and maintain a healthy weight. If you take in more calories than needed in a day, exercise offsets a caloric overload and controls body weight. When you exercise, you burn calories. The more intensely you exercise, the more calories you burn — and the easier it is to keep your weight under control. So, take the stairs instead of the elevator. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but activity you accumulate throughout the day helps you burn calories, too.
11. Muscle strength. Health studies repeatedly show that strength training increases muscle strength and mass and decreases fat tissue.
12. Bone strength. An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis - form of bone loss associated with aging.
13. Better night sleep. If you suffer from poor sleep, daily exercise can make the difference. A good night's sleep can improve your concentration, productivity and mood. And, you guessed it, exercise is sometimes the key to better sleep. Regular exercise can help you fall asleep faster and deepen your sleep. The natural dip in body temperature five to six hours after you exercise might help you fall asleep.

Finally, 30 minutes of moderate-intensity activity a day is an excellent way to start, exercising longer, harder, or both can result in even greater health benefits.