BENEFITS OF EXERCISE 1

Supercharge Your Life with Exercise

If you are even thinking about ways to fit exercise into your bursting-at-the-seams schedule, you are on the right track. Research indicates that modest amounts of exercise—even just 15 minutes a day—helps ease depression, enhances self-image, relieves stress, and much more. That’s right, exercise makes you happy, and you don’t have to be a gym rat to do it. By making “start slow” and “have fun” your mottos, you’ll be well on your way to using physical activity as a tool to make you feel better every day.

IN THIS ARTICLE:

• Benefits of exercise
• It’s easier than you think
• Easy ways to move more
• Tips for getting started
• Tips for making fitness fun
• Tips for staying motivated
• Related links

The life-changing benefits of exercise

Consider “No Pain, No Gain” the old fashioned way of thinking about exercise. Current health studies prove that exercise doesn’t have to hurt to be incredibly effective. Research indicates that even short low-impact intervals of exercise act as a powerful tool to supercharge your health. If you have time for a 15-minute walk with the dog, your body will thank you in many ways.

How exercise boosts your energy, mood, and brainpower

• Relieves stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. How so? Aerobic exercise releases hormones that relieve stress and give a sense of well-being.
• Alleviates depression. Did you know that exercise treats mild to moderate depression as effectively as anti-depression medicine? Experts believe that physical activity increases serotonin, a brain chemical that fights negative thoughts and depression.
• Boosts mood. Exercise also releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
• Sharpens brainpower. The same endorphins that make us feel better also help us concentrate and feel mentally sharp for our tasks at hand.
• Improves self-esteem. Regular activity is an investment in your mind, body and soul. When it becomes habit, it can help foster a stronger sense of self-worth since you take the time to take care of yourself.
• Energy gain. Want less fatigue, improved sleep, and a natural shot of joi de vivre? Get moving in the fresh air. It’s true that increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, then after a while, you’ll have the energy to add a few more minutes to your routine.

With so many life-changing benefits, why does exercise often feel like such a chore, something that’s simply unrealistic in your busy life—something for the young or the athletic, not for you? There are a lot of commonly-held myths about exercise that make it seem more arduous and painful than it has to be. Are any of the following myths holding you back? Let’s separate facts from fiction to overcome your barriers to getting active.

Exercise Myths and Facts

MYTH: Working out once a week wont help.

FACT: Some exercise is always better than none. A small amount of exercise can often help you maintain or get into more of an active routine. Try to continue the minimal amount of exercise until you can gradually add more days.

MYTH: No pain, no gain. If working out doesn’t hurt, it isn’t working.

FACT: Strenuous exercise may make you breathe heavily and your muscles ache temporarily but exercise should not be painful. In fact, if it does, it may indicate an injury or muscle strain. Many great forms of exercise- like walking, swimming, or gentle stretching- get results without the discomfort.

MYTH: Exercise tires you out. I’m already exhausted, and working out will just make it worse.

FACT: Physical activity actually makes you more alert. Exercise releases endorphins that relax and energize your body and mind. If you are really feeling tired, promise yourself a 5-minute walk. Chances are you’ll be able to go five more minutes.

MYTH: Exercise is not going to stop me from getting older. Why bother?

FACT: While exercise cannot turn back the clock, it can make your body healthier and stronger. What’s more, feeling good about yourself and your body is a huge confidence booster- it can make you feel and move as if you were younger.

MYTH: You have to be in shape to work out.

FACT: Even if you’re starting at “ground zero,” you can still workout. Exercise helps you get in shape. If you have not experience exercising, start slow with low-impact movement a few minutes each day.

Reaping the benefits of exercise is easier than you think

Wondering just how active you should be? Current recommendations for physical activity suggest 30-minutes of moderate exercise five times a week. If that seems intimidating, don’t despair. Take heart knowing that you don’t have to train at the gym, sweat buckets, or run a single step to reap the benefits of physical activity.

Moderate exercise means two things:

• That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
• That your body feels warmer as you move, but not overheated or very sweaty.

You might not have time for 30 minutes of exercise. Or maybe your body is telling you to take a break after 10 minutes. That’s okay. Start with 10-minute sessions and slowly increase your time. Since exercising gives us more energy, eventually you’ll feel ready for a little more. Remember, a few minutes of activity are better than none at all.

Do I need different types of exercise?

Different types of exercise benefits your health in different ways:

• Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
• Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
• Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

At first, just focus on getting any kind of exercise, whatever it may be. As exercising becomes your habit, try adding variety. If you keep at it, the benefits of exercise will begin to pay off.