Exercise yields a number of benefits for the human body, from controlling weight and decreasing the risk of certain health conditions to lifting mood and boosting energy levels. Yet many Americans do not get the amount of physical activity suggested by the U.S. Centers for Disease Control and Prevention's 2008 Physical Activity Guidelines for Americans, or even any exercise at all. Even small amounts of exercise, done in 10-minute chunks of time, can be helpful.
Physical Activity Guidelines
The CDC recommends both aerobic and muscle-strengthening physical activity to improve health and well-being. For adults between the ages of 18 and 64, it recommends two hours and 30 minutes of moderate-intensity aerobic activity and muscle-strengthening activity on two or more days a week that works all of the major muscle groups, including legs, hips, back, abdomen, chest, shoulders and arms. Instead of moderate-intensity aerobic activity, you could substitute one hour and 15 minutes of vigorous-intensity aerobic activity or an equivalent mix of the two and muscle-strengthening two or more days a week. For even greater health benefits, increase aerobic activity to five hours per week of moderate-intensity or two hours 30 minutes of vigorous-intensity activity or an equivalent mix of the two, along with muscle-strengthening two or more times per week.
Health Conditions
If you want to avoid some of the diseases of aging, taking up a regular exercise program can help you reach that goal. According to MayoClinic.com, exercise can help prevent high blood pressure, increase your good cholesterol while decreasing triglycerides, prevent stroke, metabolic syndrome, type 2 diabetes, certain types of cancer, arthritis and falls. If you have difficulty falling asleep at night, regular activity can help you fall asleep faster and deepen your slumber.
Other Conditions
If your sex life has been heading downhill, not only can regular physical activity give you energy and improve your appearance, it can lead to enhanced sexual arousal for women, according to MayoClinic.com. For men who exercise regularly, the added benefit is that they are less likely to have problems with erectile dysfunction. Regular exercise can improve your muscle strength and endurance as well as provide extra energy for getting through your day. Exercise burns calories, helping you to lose weight or maintain weight loss. Exercise that takes place in a social setting allows you the opportunity to connect with family and friends and have fun. By creating brain chemicals called endorphins, exercise elevates mood.
Older Adults
Exercise is not just for younger older adults, but research has indicated that exercise can improve the health of people who are 90 or older who may be frail or have some of the diseases associated with aging, according to the National Institute on Aging. By staying physically active, you can prevent or delay some of the accompanying disabilities of growing older. Even those who already have disabilities and diseases can benefit from regular exercise. Four types of exercise are beneficial for older adults: endurance exercises that improve heart, lung and circulatory system capacity; strength exercises that make you stronger; balance exercises that help prevent falls; and flexibility exercises to keep your body limber.
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