Missing your regular exercise for one day, eating poorly one night or suffering through a single night of insomnia might not adversely effect your health, but doing any of these on a consistent basis could set you up for poor health. According to researchers, the long-term benefits of regular exercise, proper nutrition and adequate amounts of sleep are many, and combined, they can assist you in living a long and healthy life.
Exercise
Perhaps the two most important long-term benefits of exercise are reducing your risk of premature death from illnesses and disease associated with a sedentary lifestyle, and improving the quality of the life that you live. Regular exercise -- both aerobic and resistance training or weightlifting -- are important contributors to what fitness experts call your "quality of life."
Regular aerobic exercise can increase your level of HDL, or "good" cholesterol -- an important aid in reducing your risk of coronary disease. It can also help reduce your blood pressure. Whereas, regularly participating in resistance training can have a positive effect on such systemic health factors as your bone density -- helping to prevent osteoporosis, and your body composition, or what's known as your lean tissue-to-body fat ratio -- helping to reduce your risk for illnesses related to too much body fat.
Nutrition
Good nutrition is an important and fundamental part of a healthy lifestyle. Nutrition and medical professionals have supported the notion that proper nutrition provides many long term benefits, among them are a reduction in unhealthy body fat and cholesterol, improved blood pressure, a reduced risk of certain cancers and other diseases such as diabetes and heart disease. By eating a variety of healthy foods, you ensure the intake of the vital nutrients and vitamins that your body needs to maintain health.
Sleep
Researchers and medical experts vary somewhat on what is the proper amount of sleep required. Depending on the source, the number of hours vary from 7 to 10. Most if not all researchers agree that chronic sleep loss can contribute to health-related problems such as weight gain, high blood pressure and a compromised immune system. Therefore, the benefits of getting consistent and adequate amounts of sleep include the reduction of the risk of these three health problems. Additionally, experts point out that getting the proper amount of sleep can help you improve your memory and brain function.
Little Steps Add Up
For many of us, getting to the point where we recognize the long-term benefits of exercise, good nutrition and restful sleep means making huge changes in our current lifestyle. While making major changes in how we exercise, eat or sleep may be impossible and unsustainable, taking small steps a little at a time can make these changes a lot less onerous. By going to bed a little earlier, adding a couple of pieces of fruit to our diets, and taking the stairs instead of the elevator, you'll be taking the necessary steps to begin to enjoy some of the long-term benefits to your health and quality of life.
References
- Georgia State University: The Exercise and Physical Fitness Page: The Benefits of Exercise
- American Heart Association: Statement on Exercise: Benefits and Recommendations for Physical Activity Programs for All Americans
- USDA: Food Groups: Vegetables
- Harvard Health Publications: Importance of Sleep: Six Reasons Not to Scrimp on Sleep
