The Importance of Staying Active
First thing’s first, what is exercise? Exercise is movement that burns calories, which is any movement you do yourself with your muscles. If you’re just getting started or feeling apprehensive, remember that all you have to do is move. Ask your Laurel primary care physician how much you should do to get started. There are some guidelines for what’s typically best for your health, which we’ll discuss below, but don’t be intimidated. Just get moving!
What are the benefits of staying active?
It’s undeniable that humans are naturally active creatures. There are many life-changing benefits to increasing your activity level, even by less than 30 minutes a day. You can protect yourself from life-threatening diseases, feel happier and more awake, improve your strength and appearance, think more clearly, and live longer.
Fight potentially fatal conditions.
You might be surprised how many conditions you can combat with a little exercise. Regular activity can keep your blood sugar down, lower your blood pressure, and fight heart disease. Even before you lose any weight, the exercise itself starts boosting your good cholesterol and reducing triglycerides. Ask your primary care physician how much exercise you should be getting to lower your risk. In less than half an hour every day, you can decrease your risk of death from the following:
Stroke
Metabolic Syndrome
Type 2 Diabetes
Depression
Anxiety
Cancer
Arthritis
Keep your weight down.
Excess weight causes a lot of health problems for a lot of people in the United States. Increasing your everyday activity and sticking to an exercise regimen as part of a weight-loss journey will help you lose weight faster and keep it off for good.
Feel happier.
People who work out every day will often tell you that it’s addicting once you get into the habit, and that’s true in a sense. They feel that way because exercise stimulates the production of chemicals in the brain that make you feel less anxious, more relaxed, and happier.
Have more energy.
Regular exercise increases your strength and endurance so that you’re not exhausted as quickly from everyday activities like grocery shopping and housework. It can also deliver an immediate energy boost by bringing a rush of oxygen and nutrients to your heart, brain, lungs, and muscles.
Get better sleep.
If you’re struggling to get good, consistent sleep, adding some exercise to your everyday routine might do the trick. Exercise helps you fall asleep faster and get deeper, more restorative sleep. Be sure to give yourself enough time before bed to burn out the energy boost after you exercise.
Many, many more.
Build muscle.
Get younger-looking skin.
Enhance your focus and memory.
Manage your pain.
Boost your sex drive.
Quit smoking.
Reduce your risk of falling.
Live longer!
How much should you exercise?
Mayo Clinic recommends at least 2.5 hours of moderate aerobic activity spread throughout the week. If you work out every day, that comes to 22 minutes per day. Moderate aerobic activity is fast walking, swimming, doing chores, etc. Considering the extensive benefits, that’s not very demanding.
If you’re short on time and feeling motivated, you can swap out those 2.5 hours for an hour and 15 minutes of vigorous aerobic activity. Vigorous aerobic activity is more like running or dancing, something that gets your heart pumping. You can accomplish that much with just 11 minutes per day.
You should also be strength training all your major muscle groups twice a week. For most people, it comes down to four gym sessions a week, each targeting two or three of the five major muscle groups: chest, arms (including shoulders), back, abs, and legs (including glutes and calves). Talk to your primary care provider to make sure you’re healthy enough for exercise.
How to Be More Active Every Day
A lot of people struggle with exercise routines because they’re too busy. If that’s the case, you can do yourself a big favor by simply being more active throughout the day. Choose to take the stairs instead of the elevator. Walk to lunch or the park. Park at the back of the parking lot. Get yourself a workout partner who can help you stay accountable when you do have time for the gym. Consider joining a class or team. Track your progress to keep yourself motivated, and never make excuses.