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Health Benefits of Fitness Write For Us

Exercise benefits both mental and physical health. According to the National Institute on Aging, studies show that taking it easy is risky.

In 1953, a groundbreaking epidemiological study in The Lancet showed that rates of coronary heart disease were lower among physically active London bus drivers than among less active bus drivers.

According to a recent review, since that initial report, researchers have linked physical inactivity to more than 40 chronic diseases.

This article explores some specific physical and mental health benefits of regular exercise.

1. Improves cardiovascular health

Regular exercise is good for heart health. Possible benefits include:

• improve cholesterol levels
• low blood pressure
• Reduce the risk of heart attacks and heart disease
• reduce the risk of a stroke

An important benefit of exercise is reducing the risk of cardiovascular disease.

A person can begin to feel the benefits of regular exercise immediately, although the CDC recommends adults get at least 150 minutes of active activity per week.

2. Helps control diabetes.

According to the American Diabetes Association (ADA), different types of exercise can benefit people with or at risk of type 2 diabetes by:

• Improving blood sugar control
• Reduce cardiovascular risk factors.
• helps with losing weight
• helps with general well-being
• Delay or prevent the development of type 2 diabetes.

Exercise can also benefit people with type 1 diabetes by:

• Improving cardiovascular fitness
• Muscle strengthening
• Improving insulin sensitivity

3. Reduces the risk of some cancers

The National Cancer Institute says there is “strong evidence that higher levels of physical activity are associated with a lower risk” of the following cancers:

• colon
• stomach
• esophagus
• Mother
• bladder
• Uterus (endometrium)
• kidney

For example, a 2016 analysis of 26 studies on breast, prostate and colorectal cancer found a 37% reduction in cancer-specific mortality when the most active patients were compared to the least active patients.

There may also be a link between physical activity and a reduced risk of other cancers, but the evidence is less clear.

4. Improves mental health and mood

Physical activity can help reduce anxiety and this benefit can begin immediately after a session of moderate or intense exercise.

In the long term, regular exercise can also help reduce the risk of depression.

5. Improves bone health

According to the CDC, regular exercise can help prevent the loss of bone density that occurs with age.

Moderate or vigorous muscle-strengthening programs and aerobic and bone-strengthening exercises may be helpful.

The real benefits for bone density start with about 90 minutes of exercise per week.

Weight-bearing exercises, such as walking and dancing, as well as resistance exercises, are especially good for bone health.

6. Helps develop and strengthen muscles.

Weight-bearing exercises help build strong muscles, which is especially important for adults as they age.

7. Increases your chances of living longer

“Clear scientific evidence shows that physical activity delays death from any cause,” said a 2018 report from the Department of Health and Human Services.

Even better, the benefits start to accrue even with moderate to vigorous exercise. The biggest jump occurs when a person goes from “inactive” to “not active enough.”

8. Helps maintain a moderate weight

According to the CDC, there is good evidence that exercise can help maintain weight over time, although it may require more than the recommended amount.

In general, a healthy and balanced diet is necessary to lose weight and then maintain it.

It’s easy to overestimate the number of calories burned during exercise.

The CDC offers some examples of the calories a person weighing 154 pounds would burn during one hour of activity:

• Hiking: 370 calories
• light gardening: 330 calories
• Running or jogging at 5 miles per hour: 590 calories

9. It can help with chronic pain.

The study concluded that a definitive answer would require more research.

The authors note that while the quality of the evidence was generally low, there is “some evidence of improved physical function and variable impact on both psychological function and quality of life.”

None of the procedures appeared to be harmful. The review authors found limited evidence of improvement in pain intensity.