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! To improve the appearance of your shoulders, you should use weights. Dumbbells are great for shoulder exercises like push presses and lateral raises.

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

Tip! When you feel the burn, go back the next day for more! Exercising to the point that we feel it can make us really sore for days. The best way to prevent that, or at least to minimize it, is to exercise again the very next day and the day following that.

Controlling/losing weight

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. Eat 250 calories less and burn 250 calories more each day and you'll be at your one pound loss for the week. Improving your cardiovascular system

Tip! You can enhance the quality of your workouts by taking a moment to loosen up the joints in your hips and lower back. With both hands on the squat rack, slowly lower your body until both thighs are just parallel with the ground.

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. 

Tip! To really get some great legs, add some standing and sitting calf raises to your exercising routine. Doing both sitting and standing versions, work out both sets of muscles in the legs.

Decrease the Risk for Type 2 Diabetes

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. Reduce the risk for some cancers

Tip! Boosting your fitness can improve things beyond your physical appearance. One added advantage to a fitness routine is the improvement of your emotional health.

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 bones and muscles

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. Endorphins are released in the brain making us feel good when we exercise. 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 

If you are not in shape, doing daily chores can get to be ... well a chore. 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! To increase your balance, try standing one-legged on a sofa cushion while passing a medicine ball from one hand to the next. This is harder than it sounds and will increase your coordination, balance and overall body control.

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.