Regular exercise keeps many of your body's systems working properly and can improve your chances of living longer, according to the Harvard School of Public Health. Your exercise routine should include all types of exercise, and including types of exercise you enjoy will increase your chances of sticking with your routine.
Benefits
Regular exercise can improve your chances of living healthier for longer because it reduces your risk of developing heart disease and some types of cancer, which are two of the leading causes of death. The Centers for Disease Control and Prevention reports that regular exercise reduces your risk of developing type 2 diabetes, improves your mental health and mood and can help you control your weight. The CDC also reports that people who are physically active for 7 hours each week have a 40 percent lower risk of dying early than those who only exercise 30 minutes or less each week.
Recommendations
The American College of Sports Medicine recommends moderate-intensity exercise for 30 minutes on five days each week. It states that this amount of aerobic exercise is enough for an average adult to maintain good health and reduce your risk of developing chronic diseases. For weight loss and added health benefits, 60 minutes or more of aerobic exercise on most days of the week may be necessary. Added muscle-strengthening exercises for your major muscle groups at least two times each week is also recommended for maintaining good health.
Exercise Tips
There is no doubt that adding more physical activity into your weekly and daily routine can increase your health and your chances for living longer. While finding time to fit in exercise can be difficult at times, the Harvard School of Public Health suggests that you do not need to get in your exercise all at once. Instead, doing multiple 10-minute exercise sessions throughout the day can give you the same benefit as a 30-mintue workout. It also suggests exercising with a friend or family member to help you stay on track, riding your bike or walking to complete your errands and taking the stairs instead of the elevator as often as you can.
Considerations
Check with your doctor before beginning a new exercise program if you have been sedentary for some time or if you have a condition that may make exercise unsafe for you. Slowly and gradually work your way up to the recommended amounts of exercise to avoid potential injuries that may come from doing too much exercise too soon. Staying consistent with the types of exercise you choose will give your overall health a boost.
References
- Harvard School of Public Health: The Nutrition Source: The Benefits of Physical Activity
- The Centers for Disease Control and Prevention: Physical Activity for Everyone: The Benefits of Physical Activity
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- Harvard School of Public Health: The Nutrition Source: 20 Exercise Tips
