Exercise 4 a Better Life
Exercise can lead to a better life.
Exercising is very important for a person’s health, not only for our muscles but there are many benefits to our life when we exercise
Some of these benefits are brain health, helping manage weight, reducing the risk of disease, strengthening bones and muscles, and improving the ability to do everyday activities.
In brain health, exercising increases thinking or cognition and reduces feelings of anxiety.
Weight management, to lose weight or maintain weight you need both regular physical activity and a healthy diet.
Risk of disease: by exercising you can reduce both heart disease and stroke risk which are the two leading causes of death in the US. You can also reduce the risk of type 2 diabetes, metabolic syndrome, some cancers, infectious diseases, and more.
Strengthen bones and muscles, as we age we lose bone and muscle mass, strength training can help us reduce the loss of bone and muscle mass
Daily life activities, as we age, especially older adults, start having some physical limitations that can be prevented by exercising
What Do We Know? Exercise is VITAL!
Different types of exercise
There are many types of exercise that are used to gain health benefits while being active. Most lean towards physical activity. Being sedentary is a big NO-NO!
5 of the best exercises for you include:
1. Swimming, exercising in water supports your body and takes the strain off your joints. Swimming is also proven to improve mental state.
2. Tai chi, Is a martial art that transitions smoothly from one position to another, it is in fact called “meditation in motion”
3. Strength training, helps to keep bones and muscles strong and also burns calories to help your weight
4. Walking, helps to improve your mood, maintain cholesterol and blood pressure levels, strengthen bones, prevent diseases,
5. Keggel exercises, strengthen the pelvic floor muscles that support the bladder and prevent incontinence.
Now that we know what are the benefits of exercise are and some of the best exercises to perform, but how much of it should we do daily?
For adults:
Moderate-intensity aerobic activity: 150 minutes weekly, Muscle-strengthening activities on 2 or more days a week.
Vigorous-intensity aerobic activity: for 75 minutes every week, Muscle-strengthening activities on 2 or more days a week.
For greater health benefits: Go beyond 150 minutes of moderate-intensity and more than 75 minutes of vigorous intensity.
Watch
This video is a guide of the best
exercises to maintain a healthy
lifestyle
Don't Believe Us? Listen To What Other Professionals Think...
Many other companies have put great efforts into the research supporting the benefits to exercise. In today's internet- friendly age, companies such as Healthline have created beginner friendly workout guides such as 30 Moves to Make the Most of Your At-Home Workout
In guides like this, users are able to see easy step by step instructions to perform basic physical activity movements. Not only are workout guides available online, there also is a large range of options to view accredited research along the lines of fitness. A great example is sponsored by the CDC; In their article Benefits of Physical Activity , the Center for Disease Control and Prevention provides a thorough list of benefits to health when engaging in physical exercise.
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Bibliography
Works Cited
Centers for Disease Control and Prevention. (2023, August 1). Benefits of physical activity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,ability%20to%20do%20everyday%20activities.
Chan, J. S., Liu, G., Diang, L., Deng, K., Wu, Y., & Jan, Y. H. (2018). – Therapeutic Benefits of Physical Activity for Mood: A Systematic Review on the Effects of Exercise Intensity, Duration, and Modality. The Journal of Psychology, 103. https://doi.org/10.1080/00223980.2018.1470487
Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and Physical Fitness: Definitions and distinctions for health-related research. Public health reports (Washington, D.C. : 1974). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424733/