WHY YOU SHOULD EXERCISE

Learn Why You
Should Exercise
and the Elements of
a Balanced Routine

Why You Should Exercise

You know that physical exercise is good for you, but do you know why you should do it? Read on to learn about all the benefits you can gain from regular activity.

Exercise helps you to sleep better, manage stress, and prevents disease. Don’t forget about the toned muscles and weight control you gain from your workouts.

If you need a little reminder as to why you should exercise, check out all the ways physical activity can improve your life.

• Combat chronic disease - Exercise helps reduce blood pressure, boost HDL, the good cholesterol while lowering triglycerides.

• Boost your mood - Physical activity stimulates your brain to release endorphins, leaving you happier and more relaxed after your workout.

• Loss/Manage your weight - The more calories you burn, the easier it is for you to manage your weight.

• Increase your energy level - Ever notice you feel more alert after a work out? Exercise gets your blood flowing to deliver oxygen and nutrients to your body. When your body receives fresh oxygen and blood, your energy level increases.

• Improve your sex life - Exercise gets your blood flowing—to all areas of the body. Daily physical exercise can enhance arousal for women and combat erectile dysfunction in men.

• Improve your sleep - An important reason why you should exercise is because it helps you deepen your sleep. On average, those who get regular exercise have an easier time falling and staying asleep than those who are sedentary.

• Manage Stress - Physical exercise provides an outlet for built up tension. When you workout, you expend your nervous energy,leaving you feeling more relaxed afterward.

Elements of a Balanced Routine

Aerobic Activity

Cardiovascular exercise otherwise known as aerobic activity is a fundamental part of any exercise regimen. Aerobic activity is any exercise that increases your heart rate continuously over a period of time, bringing in fresh oxygen to body.

Why is cardio so important? In addition to training the heart and lungs to be more efficient, cardio burns calories. It is the cornerstone to any weight loss plan because as you engage in physical activity, your body uses it’s calorie stores to fuel the muscles and also raises the metabolic rate for a period of time after working out.

According to the Mayo Clinic, it is recommended that you engage in 2 hours and 30 minutes of moderate aerobic activity a week or one hour and 15 minutes a week of vigorous activity.

Strength Training

Another reason why you should exercise, is to preserve your muscle. Strength training helps tone your muscles, raises your metabolism, and increases your bone density. It is important for everyone to engage in some kind of weight bearing exercise as you age to prevent loss of muscle mass and to protect against osteoporosis.

According to Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center, “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.” Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center. “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.”

Weight lifting or strength training exercise helps to maintain or increase muscle tone, preventing your metabolism from dropping.

Pound for pound, muscle burns 3 times as many calories as fat, so the more muscle you have, the more calories your body burns at rest.

Incorporate strength training two to three days a week into your exercise plan and make sure to work out all major muscle groups.

Stretching

Often overlooked, stretching is an important exercise to do to prevent injury and maintain range of motion. As you lift weights and do cardiovascular activity, your muscles contract and tighten.

Stretching does just that, it stretches the muscles out so that they do not stay tight. Stretching also relieves soreness from exercising, improves the range of motion in your joints, and can even help relieve stress. Try stretching after your next workout; your muscles will be warm and flexible and will benefit from the release. As little as five to minutes after your workout can make a huge improvement in your range of motion and decrease muscle soreness from built up lactic acid.

Return to Physical Wellness

Return from Why You Should Exercise to Six Dimensions of Wellness