Benefits of Exercise

It is likely most individuals would agree that fitness and movement is important to our health, and yet statistics show that the vast majority of Americans do not meet the activity requirements for a fit lifestyle (Physical Activity, 2013).  Just what is the suggested amount of activity for adults? According to Healthy People 2020, a government initiative that creates national health objectives each decade, recommended physical activity is defined as:

• Moderate-intensity activities (i.e., brisk walking, bicycling, vacuuming, gardening, or anything else that causes small increases in breathing or heart rate) for at least 30 minutes per day, at least 5 days per week
• Or vigorous-intensity activities (i.e., running, aerobics, heavy yard work, or anything else that causes large increases in breathing or heart rate) for at least 20 minutes per day, at least 3 days per week or both.

*If your time is limited, choose those vigorous activities and you
only need 60 minutes per week!

If you are needing a little motivation to get in your fitness minutes this week, here is a great list of the rewards from a well-balanced health and fitness program (Kravitz, 2012). 

• A healthy appearance
• Good posture and alignment
• Increased energy and vitality
• Lowered risk of cardiovascular disease, stroke, type 2 diabetes, and early death
• Fewer aches and pains
• Stronger joints, bones, and firmer muscles
• Lowered risk for low back pain
• Assistance in preventing and coping with depression
• A decreased susceptibility to injury
• A more efficient circulatory and respiratory system (heart and lungs)
• Improved blood cholesterol levels
• Better control of blood pressure
• Increased life expectancy
• A healthier body fat percentage
• Better digestion
• Decreased risk of breast and colon cancer
• Improved mental awareness, self-esteem, and self-confidence
• Better handling of stress
• Improved ability to relax
• More restful sleep
• Increased job productivity

An increased ability to enjoy life!!

Whatever your fitness and health goals are today, go for them and stick with them! Enjoy the benefits of your hard work and be thankful for your health and well-being. Remember, even small amounts of physical activity add up and are associated with the above health benefits.  Don't give up!

References:

Kravitz, L. (2012). Anybody's Guide to Total Fitness 10th Edition. Dubuque, IA: Kendall Hunt Publishing Company.

Physical Activity. (2013). Retrieved from Healthy People.gov: http://www.healthypeople.gov/2020/topicsobjectives2020/overview.aspx?topicid=33.