Physical activity is for everyone. You may not be able to do all types of exercise due to health and physical limitations, but there are numerous options. Working out is planned physical activity that has a purpose, or goal. Depending on your goals, workouts can be manipulated to achieve desired results. They can also be therapy for your body and mind.
Benefits of Exercise
There are numerous benefits to exercise for all people. Regular exercise can lower your risk of diseases such as coronary heart disease, type II diabetes, stroke, gallbladder disease and even some types of cancer. It also improves your blood pressure and cholesterol levels. Your heart and circulatory system become stronger and more efficient, while your skeletal muscle function also improves. Overall, your quality of life improves with exercise.
Mental Benefits of Exercise
Exercise can also be beneficial, or therapeutic, for your mental health. According to the Surgeon General's Report on Physical Activity and Health, regular participation in physical activity appears to relieve the symptoms of anxiety and depression as well as improve mood. People that exercise regularly often also sleep more restfully and have better self-esteem. This does not mean that exercise or activity is a replacement for other treatment options if you suffer from depression or another mental condition, but regular exercise may be part of your therapy.
Physical Therapy
Physical therapy is a form of working out, or exercise, designed to speed recovery from an injury and/or improve function. It is beneficial for traumatic injury such as surgery or broken bones, as well as chronic conditions such as arthritis. Physical therapy is prescribed by a doctor and performed with a licensed therapist. Programs vary and are adapted to your specific needs and abilities. Often physical therapy is short-term until a doctor clears you to begin normal activity on your own.
General Exercise Guidelines
For general health improvement as well as improved physical function, try to include physical activity on most days of the week. Perform cardiovascular exercise three to five days each week for 20 to 30 minutes at a moderate to vigorous intensity. Walking, jogging, swimming or cycling are just a few options. Perform resistance training exercises two to three times per week on non-consecutive days. Choose one exercise for each major muscle group and do one set of eight to 12 repetitions. Stretch after every workout to maintain/improve range of motion.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- Fitness.gov: The Influence of Exercise on Mental Health
- Health Care: Benefits of Physical Therapy
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