For maximum health benefits, experts recommend that adults get at least 2 1/2 hours of aerobic exercise each week. You may need more than this to maintain your optimum weight and well-being, depending on your overall health. For best results, incorporate other forms of exercise, like stretching and strength training, into your weekly routine to reap the most benefits.
Weight Management
Whether you are trying to lose weight or stay at a healthy weight, regular physical activity is beneficial and necessary. Aerobic exercise is particularly crucial to healthy weight maintenance. Exercises that elevate the heart rate, such as walking, running, jogging, swimming, biking and aerobics classes, are good forms of aerobic exercise. Although a healthy diet and weight-loss supplements contribute to healthy weight management, many adults who diet and take supplements do not increase their activity levels. This can result in a struggle to lose weight or keep it off.
Disease Prevention
Regular exercise has been linked to decreased incidences of chronic diseases. According to the U.S. Department of Health and Human Services, regular exercise contributes to lower mortality rates, as well as the prevention of heart disease, osteoporosis, cancer, diabetes, high blood pressure, depression and anxiety. Regular physical activity decreases your chances of developing Alzheimer's disease and other conditions associated with aging, according to HelpGuide.org.
Mental Health
Exercise improves mood by releasing beneficial hormones. Exercise may also help the body produce brain cells that are linked to memory and learning and which are commonly deficient in patients with depression and anxiety. Exercise is commonly prescribed along with antidepressants in the treatment of depression. Exercise is most beneficial for mental health when it is regular and vigorous, and aerobic exercise is most helpful, says Daniel M. Landers, sports and exercise psychology specialist at Arizona State University, according to an article published for the President's Council on Fitness, Sports and Nutrition.
Bone and Joint Health
Regular exercise is good for your bones and joints. It increases joint flexibility, strengthens muscles and cartilage, and can reduce bone and joint pain that is associated with certain medical conditions. The American Academy of Orthopaedic Surgeons suggests that patients with bone and joint disease, such as arthritis, exercise regularly to lessen symptoms. If you have a bone or joint condition, avoid strenuous exercises that place stress on the joints and opt for more gentle physical activities, like swimming, cycling and walking.
References
- American Council on Exercise Fit Facts: America Needs an Attitude Adjustment
- Cleveland Clinic: Exercise and Weight Control
- HelpGuide.org: Alzheimer's Prevention
- United States Department of Health and Human Services; Physical Activity Fundamental To Preventing Disease; June 2002
- President's Council on Fitness, Sports and Nutrition; The Influence of Exercise on Mental Health; Daniel M. Landers
- American Academy of Orthopaedic Surgeons: Exercise and Bone and Joint Conditions
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