5 Ways Exercise Keeps you Healthy & Strong
In 2018, the Physical Activity Guidelines for Americans recommended adults participate in at least 150 to 300 minutes of moderate-intensity exercises, such as brisk walking, cycling, or dancing - or 75 to 150 minutes of vigorous exercise like running - every week. In addition, they also recommend strength training at least twice a week.
Almost four years later, these guidelines of Physcial activity for Americans are still not being met. Reasons for the sedentary lifestyle include an increase in virtual working due to the pandemic, life stressors, distractions, and more.
The truth is, exercise is one of the best medicines for a healthy mind, body, and spirit. This month I’m sharing the benefits you’ll reap using exercise as medicine and tips to get started!
1. Keeps You Sharp.
A healthy mind begins with an active body. Research shows that exercise has a positive impact on the ability to stay focused and ignore distractions, as well as memory and overall attention. Exercise also helps expand creative thinking, problem solving skills, and remembering facts such as people, places, and things.
Did you know that regular physical activity seems to protect against cognitive decline? Yup. Not only is exercise good for your physical body, but it’s also essential for your mind! Studies have even found that regular physical activity can decrease the risk for dementia and Alzheimer’s disease.
Aerobic exercise, also known as cardio, gives the greatest boost to your brain.
2. Reduce Risk of Diabetes.
According to the Physical Activity Guidelines findings, people who participate in 150 - 300 minutes a week of moderate-intensity exercise have a 25 - 35 percent lower risk for developing type 2 diabetes than people who are inactive. Exercise makes the body more sensitive to insulin; therefore, sugar is removed more quickly from the blood. Improved insulin sensitivity decreases the risk of type 2 diabetes.
When it comes to reaping the benefits of improved insulin sensitivity, exercise consistency is key! Avoid going more than three days in a row without exercising.
3. Promotes a Healthy Heart.
"Exercise is the magic pill for heart health; it’s just that you can’t swallow it, you have to earn it," says Dr. Michael Emery, a sports cardiologist and assistant professor of clinical medicine at the Indiana University School of Medicine,
Since as early as the 1950s, we’ve known that physical activity plays a vital role in heart health. A few of the ways regular exercise improves the heart include:
It keeps your blood vessels healthy
Increases HDL cholesterol
Reduces heart rate and blood pressure
Lowers blood sugar and triglycerides
Lowers inflammation
Decreases stress
Replace sitting with moderate or vigorous activity, aiming for 150 - 300 minutes of exercise a week.
4. Helps Protect Mental Health.
Boost your overall wellbeing by staying active. People who report more physical activity have a lower risk of being diagnosed with depression or anxiety.
Other mental health benefits of exercise include:
Helps reduce stress
Aids in improving interpersonal relationships
Better able to deal with challenges
Promotes clearer thinking and improved memory
Supports better sleep habits
While exercise plays a powerful role in mental health, it is not the only factor. If you are struggling with depression or anxiety, know when to ask for help.
5. Decreased risk of cancer.
Many factors support exercise and decreased risks from cancer, including stress management, decreased inflammation, improvement in blood sugar levels, and maintaining a healthy weight. Research consistently supports that high activity levels are linked to a lower incidence of colon, breast, endometrial, kidney, bladder, and stomach cancer.
