Regular
workouts not only will make your heart stronger, they may make your heart
happier, too. Research shows that regular exercise reduces negative feelings.
In a recent study, people who exercised at least two to three times per week
experienced significantly less depression, anger, stress, and distrust in
their lives than people who did not exercise.
We
all know that we should exercise because it is good for us, but do you know
just how good?
Lowers
heart rate
The
heart is a muscle. Aerobic exercise strengthens that muscle, so that your
heart pumps blood more efficiently by pumping more blood with each beat. Since
the exercised heart is more efficient, it transfers more oxygen to the body's
cells more easily. This in essence can lengthen your life by several years
Reduces
the risk of heart disease
Exercise
reduces clotting in the blood, thus reducing the risk of heart disease. Those
who do not exercise run twice the risk of developing heart disease.
Reduces
the risk of stroke
Lowers
blood pressure
Reduces
the risk of colon cancer
Regular
exercise helps regulate the digestive system.
Promotes
strong and healthy bones
Exercise
increases circulation and flow of nutrients to the bones, reducing the risk of
fractures and osteoporosis.
Stronger
circulatory system and lungs
Better
skin tone
Helps
keep skin more elastic.
Weight
loss and maintenance
Essential
to both losing weight and maintaining weight loss, exercise increases the
body's metabolism (the rate at which the body burns calories), as well as
increase muscle which helps burn fat.
Controls
blood sugar
Physical
activity helps maintain the body's glucose levels, important especially for
diabetics or those at risk for diabetes.
Controls
cholesterol
Exercise
increases the ratio of good cholesterol (HDL) to bad cholesterol (LDL) and
also lowers triglycerides.
Helps
with pain tolerance
By
increasing the level of endorphins, the body's natural pain killers, exercise
can help alleviate pain, such as PMS symptoms and menstrual cramps. The deep
breathing during exercise brings more oxygen to the blood, which relaxes the
uterus.
Makes
for easier pregnancy and childbirth
Controls
physical and emotional stress
Not
only does exercise reduce physical and emotional stress, but it can also
alleviate bouts of anxiety or depression.
Improves
your intellectual capacity
Exercise
increases your productivity by helping to clear your head so you can approach
your work refreshed and able to concentrate.
Promotes
flexibility
Stretching
exercises help elongate muscles, promoting flexibility.
Reduces
backaches
Stretching
exercises also reduce backaches.
Promotes
a younger and healthier body
We
spend money every year trying to maintain a healthy and younger body. Regular
physical activity can help slow the aging process.
Prolonged
independence for the older person
Strengthens
immune system over the long term--less likely to get sick
Regulates
your body's waste system
Relieves
constipation by increasing intestinal activity and curbs bloating by
increasing perspiration.
Improves
your sleep
Since
your muscles are less tense, you relax more easily at night. You fall asleep
more quickly, sleep more soundly, and awake more refreshed.
Gives
you more energy
Better
health overall
Gives
an overall sense of well being
Do
you want to be happier and more upbeat? Exercise boosts your self-confidence
by improving your strength, stamina, flexibility, appearance, and sense of
control.
Physical
activity not only helps remedy medical difficulties, but it also can prevent
many of those same problems from occurring.
Now,
that you see the benefits of exercise, what's stopping you from getting
started?
Resources
Education
Department of the National Cattlemen's Beef Association. (1996). Fitting
Fitness In (Even When You're Pressed for Time) Chicago.
Glover,
B. and Shepherd, J. (1978). The Runner's Handbook. New York: The Viking Press.
Kashiwa,
A. and Rippe, J. MD. (1987). Fitness Walking for Women. New York:A Perigee
Book.
Koontz,
K. (August, 1988) Eight Reasons Why You Should Exercise. McCall's, p. 89.
Meyers,
C. (1987). Aerobic Walking. New York: Vintage Books.
Kay,
R. (1984). Physical Fitness & Mental Health. National Institute of Mental
Health.
Olds,
S. B., London, M. L., Ladewig, P.W. (1992). Women's Care: Health Promotion
Through the Lifespan. In Maternal Newborn Nursing (p. 170).
O'Shea,
M. (1987, September). Parade's Guide to Better Fitness. Parade Magazine, pp.
8-9.
Stodola,
R. (1998). Notes from the seminar Finding Fun in Fitness. Unpublished
manuscript.
The
Middle Atlantic Milk Marketing Association. (1983). Better Body Book: How Diet
and Exercise Can Make And Keep You Fit.
Zaret,
B. L., M. D. "Exercise: The Easiest Way to Protect Your Heart"
(1993) Vitality
Fitness Tips Index