The Effects Of Exercise On Personal Health

Exercise has numerous personal health benefits. An appropriate exercise goal for most people is about five weekly exercise sessions, each lasting 30 to 60 minutes; however, even a small amount of physical activity is beneficial and better than no exercise. If you are pregnant or elderly, or if you have any health concerns, consult your doctor before beginning an exercise program. After long periods of inactivity, begin with short, light exercise sessions and gradually increase the length and intensity of your workouts as your fitness improves.

Cardiovascular Health

Moderate-intensity aerobic exercise -- such as walking, cycling and swimming -- improves heart health, enables the cardiovascular system to function more efficiently, and reduces symptoms of angina, says the Cleveland Clinic. Exercise reduces the risk of diabetes, high blood pressure, high cholesterol and obesity, which are risk factors for heart disease. Even small amounts of physical activity can reduce the risk of coronary heart disease and stroke by up to 50 percent, notes NHS Choices.

Bone Health

Exercise increases bone density and strength and helps prevent bone loss and the risk of osteoporosis in later life. Bones are at their strongest during a person's third decade of life, after which time bone mass may begin to decline. Weight-bearing exercise -- such as walking, jogging, dancing, tennis and weight training -- that forces the body to work against gravity is the best kind of exercise for building strong bones. Exercise is also an important part of osteoporosis treatment programs.

Strength and Flexibility

Exercise builds muscle strength, which is important for good posture and reducing the risk of injury and bone fractures. Adults should do at least two sessions of muscle-strengthening activities weekly, such as stair climbing, walking uphill, carrying shopping bags or weight training. Flexibility exercises such as yoga, dancing, pilates and martial arts help keep joints, ligaments and tendons flexible and supple. Good flexibility enables a person to bend, stretch and move arms and legs easily without pain or discomfort.

Weight Control

To lose weight, you must burn more calories than you consume from food, creating a calorie deficit. Exercising burns calories, increases metabolism and reduces body fat. Combining regular exercise with a healthy diet is the most effective way to lose weight and keep it off.

Mental Health

In addition to physical health benefits, exercise can improve mental health. It reduces stress, improves sleep quality and increases self-esteem. Exercise helps relieve symptoms of anxiety and depression and may even prevent them from developing at all. Regular physical activity helps people feel better about themselves and encourages them to think about other habits they must change to improve their health.