Exercise and physical activity are recommended by doctors and physicians to increase overall health. We all have heard it a million times, exercise is good for us. The question is, how is it good for us? What are some specific benefits of exercise?
There are varying types of exercise, all of which offer different benefits including reduced risk of premature death, so first let’s look at benefits of overall exercise, and physical activity in general, then let’s take a closer look at some specific exercises:
10 General Health Benefits of General Exercise and Physical Activity:
1. Reduces the risk of developing and/or dying from heart disease (many heart attacks and strokes are caused by plaque buildup and clogged arteries, exercise helps to better lower cholesterol that causes these buildups, and also helps your body better handle the ad cholesterol that is created)
2. Reduces high blood pressure or the risk of developing high blood pressure (when you exercise you again reduce factors that contribute to high blood pressure, such as cholesterol, you also make your heart stronger, and your body better able to cope with high blood pressure and reduce it naturally)
3. Reduce high cholesterol or the risk of developing high cholesterol (once again, exercise helps your body better take care of bad cholesterol, and thus lowers it)
4. Reduce the risk of developing colon cancer and breast cancer (better overall health)
5. Reduce the risk of developing diabetes (your body is better able to function properly)
6. Reduce or maintain body weight or body fat (this is the number one reason why people exercise)
7. Build and maintain healthy muscles, bones, and joints (continuing exercises in moderation as you get older puts you are lower risk for problems such as osteoporosis, etc.)
8. Reduce depression and anxiety (many say that exercise makes sleeping easier, and sleep better)
9. Improve psychological well-being (you feel better all around, for many the time they spend exercising gives them a chance to clear their head)
10. Enhanced work, recreation, and sport performance (You can perform longer and at a higher level because you have increased endurance and strength)
These 10 benefits are great, who wouldn’t want to have healthier blood, heart, and a better body, right?
Now let’s take a look at some of the benefits of a popular exercise form, aerobic exercise (this is not referring to aerobics, but rather exercises that fit into the aerobic, rather than anaerobic, category):
15 Benefits of Aerobic Exercise:
1. Increased maximal oxygen consumption (VO2max)
2. Improvement in cardivascular/cardiorespiratory function (heart and lungs)
3. Increased maximal cardiac output (amount of blood pumped every minute)
4. Increased maximal stroke volume (amount of blood pumped with each beat)
5. Increased blood volume and ability to carry oxygen
6. Reduced workload on the heart (myocardial oxygen consumption) for any given submaximal exercise intensity
7. Increased blood supply to muscles and ability to use oxygen
8. Lower heart rate and blood pressure at any level of submaximal exercise
9. Increased threshold for lactic acid accumulation
10. Lower resting systolic and diastolic blood pressure in people with high blood pressure
11. Increased HDL Cholesterol (the good cholesterol)
12. Decreased blood triglycerides
13. Reduced body fat and improved weight control
14. Improved glucose tolerance and reduced insulin resistance
Many men go to the gym regularly, and do only strength training, while a more balanced overall exercise regime is best, there are benefits to strength training as well, so let’s take a look at some of those:
10 Benefits of Strength Training:
1. More speed and agility (this is especially attractive for those involved in organized sports)
2. Increased muscular strength
3. Increased strength of tendons and ligaments
4. Decreased likelihood of tendon and ligament injury
5. Potentially improves flexibility (range of motion of joints)
6. Reduced body fat and increased lean body mass (muscle mass)
7. Potentially decreases resting systolic and diastolic blood pressure
8. Positive changes in blood cholesterol
9. Improved glucose tolerance and insulin sensitivity
10. Improved strength, balance, and functional ability in older adults
As you can see there are many benefits to exercise, so no matter your health, age, or ability, regular exercise is important.