Only 35 percent of U.S. adults exercise regularly, the Centers for Disease Control and Prevention reports. That may help explain why 65 percent of Americans are overweight or obese, notes Harvard Medical School. While any kind of physical activity is helpful, a well-balanced workout routine can help manage your weight, lower your risk for chronic diseases and extend your life. A workout should consists of aerobic or cardiovascular activity, strength training and flexibility exercises.
Aerobic Exercise
Regular aerobic exercise can lower your risk of diabetes, heart attack, stroke, dementia, depression and certain cancers. Cardiovascular exercises like jogging, brisk walking and swimming can also strengthen bones, manage blood pressure and boost HDL or "good" cholesterol levels. The American Heart Association recommends getting at least 30 minutes of moderately intense aerobic exercise on most days of the week.
Strength Training
Resistance exercises or strength training with weights can burn fat, build muscles and preserve bone density. Strength training may also lower LDL or "bad" cholesterol levels, which can cut your risk of heart disease. Stronger muscles can help manage blood sugar levels and guard against diabetes. Strength training every other day is generally recommended to give your muscles plenty of time to recover between workout sessions.
Stretching Exercises
Stretching exercises or flexibility training can improve joint and muscle movement while helping to prevent stiffness, cramps and injuries. Stretching may be especially helpful for the back. Flexibility movements may help diminish stress when combined with meditation and breathing techniques such as in yoga and tai chi.
Outlook
A regular workout program can help you look and feel better, boost your energy level, improve the quality of your sleep and generally help you live a more content life. Talk to your health-care provider before beginning a workout program, particularly if you have heart disease or have been sedentary.
References
- Centers for Disease Control and Prevention: Exercise or Physical Activity
- MayoClinic.com: Exercise: 7 Benefits of Regular Physical Activity; Mayo Clinic Staff; July 25, 2009
- University of Maryland Medical Center: Exercise -- Highlights
- Harvard Health Publications: Exercise: A Program You Can Live With
- American Heart Association: Physical Activity
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