Why Is Aerobic & Muscular Fitness Important?

Regular physical activity plays a role in the prevention and treatment of more than 40 chronic diseases, including cardiovascular disease, diabetes, hypertension and obesity, according to Exercise Is Medicine, a program that promotes the medical benefits of physical activity. You can reap these benefits with just 30 minutes of daily activity. If you increase the intensity of your exercise, you can accomplish the same thing in as little as 75 minutes per week.

Importance of Cardiorespiratory Fitness

The higher your fitness level, the longer you can expect to live. Researchers at the Institute for Aerobics Research in Dallas conducted a 1989 study published in "JAMA" that found that cardiorespiratory fitness is the single best predictor of longevity, regardless of other behaviors. Any activity will provide benefits, from walking the dog to pushing a lawn mower. Research shows that regular exercise can reduce heart disease risk by 40 percent, according to Exercise Is Medicine. Exercising can also promote a 50 percent risk reduction in high blood pressure, diabetes, colon cancer and recurrent breast cancer. And regular exercise has also been shown to treat depression as well as Prozac.

Get Strong and Stay Strong

Can you pick up your child? This is an example of muscular strength. Can you carry your child around the mall? This correlates to muscular endurance. Muscular strength and endurance play a vital role in maintaining functional independence throughout your lifespan. Regular resistance training also maintains lean tissue, aiding in long-term weight control. Resistance training has been shown to reduce your risk of osteoporosis, low back pain, diabetes and hypertension.

Work the Heart and Lungs

Health can be improved in as little as 30 minutes of activity per day, but improving physical fitness requires a bit more commitment. The goal is to perform some sort of cardiorespiratory activity, like walking, swimming, running or cycling, three to five times per week. The American College of Sports Medicine recommends that you work up to 20 to 60 minutes per session. To significantly improve cardiorespiratory fitness, you also need to up the intensity of your exercise. On a scale of one to 10, exercise at a five to nine, as tolerated.

Pump Some Iron

Lifting heavy weights will improve strength while lifting a weight 10 or more times will improve endurance. You can perform a balanced strength training session in 30 minutes or less. You can use free weights, a circuit of machines, or your own body weight to do calisthenics. Add variety with Swiss balls, medicine balls, kettle bells, bands or tubes. For a balanced workout, work both sides of the body, and incorporate all major muscle groups, with special emphasis on the muscles of the abs and torso. Perform resistance training two to three times per week.

Exercise Is Good Medicine

Preventive health is the key to a long life, and exercise is an integral part of protecting yourself from disease and disability. Unfortunately, only 41 percent of doctors talk with their patients about the importance of exercise, states Exercise Is Medicine. The Exercise is Medicine campaign encourages doctors and other health-care professionals to promote regular exercise among their patients. Discuss your physical activity with your health-care provider, or ask for a referral to a qualified professional who can help you design a comprehensive physical fitness program.