Why is Exercise Important?
Benefits
Physical Health
Effects of exercise
1. Reduce the risk of a heart attack
2. Maintain healthy weight
3. Lower blood cholesterol level
4. Lower the risk of type ll diabetes
5. Stronger bones, joints, and muscle
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Physical activity extends life expectancy as much as 4.5 years
According to the National Institutes of Health (NIH), leisure-time physical activity is related with longer life expectancy, even at relatively low levels of activity and regardless of body weight
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How much do we need to exercise at least?
2.5 hours at moderate intensity or 1.25 hours at vigorous intensity each week
Type of moderate intensity exercise:
- Jogging, brisk walking, bicycling, swimming, aqua aerobics, and dancing
Type of vigorous intensity exercise:
-Hiking uphill, running, tennis, cycling 10 mph, jumping rope, and swimming laps
"An important contribution that leisure-time physical activity in adulthood can make to longevity,” said study author Steven Moore, Ph.D., of NCI’s Division of Cancer Epidemiology and Genetics, and lead author of the study.
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“Regular exercise extended the lives in every group that we examined in our study—normal weight, overweight, or obese.”
Graph of life expectancy
This graph shows that how life expectancy changed with the combination of both obesity and physical activity. Obesity was associated with a shorter life expectancy, but physical activity helped to reduce some of the harm. People who were obese and inactive had a life expectancy that was between 5-7 years shorter than normal weighted people who are in active.
Not ready yet?
Fitness Program: 5 steps to get started
1. Assess your fitness level
Mental Health
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There is a wealth of information that supports the relationship between mental health and physical activity. To be physically active and fit, you do not need to run 5 miles everyday, lift weights in the gym, or take kickboxing classes. To remain functionally fit and receive the benefits of exercise, even light movements like walking your dog or doing yoga are helpful!
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Believe it or not, participating in activities for fun that get you moving can be just as beneficial as extremely strenuous exercise.
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For particularly stressful times in life such as exam week, moving from one location to another, or starting a new job, staying active is especially important. Moving and getting some physical activity in can keep your mind off of tasks at hand, release some endorphins, and get you sweating!
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Here are some tips / ideas for activities to get you moving:
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-Walking your dog
-Take a hike
-Clean your house / do chores
-Yoga classes
-Swim at the pool
-Invite your friends to do a group workout class with you
-Beach/sand volleyball
-Play tennis on the court
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For more information, check out HelpGide.Org here to view more resources on the topic of mental health and exercise.