Top 10 benefits of physical activity Improve memory and brain function (all age groups). Protects against many chronic diseases, helps control weight, lowers blood pressure and improves heart health, improves sleep quality, reduces feelings of anxiety and depression, combats cancer-related fatigue. Just as muscles get stronger when they're physically stressed, bones also respond by getting stronger. Adults begin to lose bone mass in their 20s, but those who exercise regularly achieve a higher maximum bone density (before the fall) than those who don't, according to the National Institutes of Health.
Increased bone density helps prevent osteoporosis, a condition in which bones lose density, weaken, and become porous and brittle. Exercise helps promote multiple areas of mental health. Research shows that exercise helps control mental health conditions such as anxiety, depression, affective disorders, and other mental disorders (Zschucke, 201. Exercise also helps control stress levels and improve overall mood). Studies show that regular physical activity can increase positive mood and reduce tension, fatigue, anger, and confusion (Basso, 201. Insulin resistance is one of the most common causes of type 2 diabetes).
Insulin is the hormone responsible for carrying sugar (glucose) to cells. If you have insulin resistance, glucose stays in your bloodstream longer than it should. Exercise increases the amount of glucose used by muscles, which improves insulin sensitivity. Research shows that changes in diet and exercise combine to reduce the risk of diabetes by 58% (Ruegsegger, 201. Strength training increases muscle workload, causing the body to develop and repair muscle tissue (Vina, 201. Exercises that focus on balance and controlled movements can help reduce the risk of falls and injuries in older adults).
Weight exercises, such as weight lifting and jogging, help maintain bone density and bone health. When you're younger, exercise helps increase bone density to build stronger bones. As you age, you'll want to continue exercising to help prevent bone loss and diseases such as osteoporosis (Benedetti, 201. Exercise is believed to help prevent the decline in brain function by promoting new nerve cells and stimulating activity in the brain). Protecting nerve cell health can reduce the risk of neurodegenerative diseases, such as Parkinson's disease and Alzheimer's disease (Basso, 201. Research suggests that regular exercise can increase sexual desire, performance, and sexual pleasure (Jiannine, 201. A review of research shows that physical activity helps improve male sexual function and helps control symptoms of erectile dysfunction (ED) (Gerbild, 201. Of course, exercise is just one of the factors in maintaining a healthy weight).
Even so, inactivity increases the risk of insulin resistance, the consumption of too many calories and other medical conditions (Myers, 201. Some research shows that using cardiovascular exercise with strength training in a combined program can result in more significant weight loss and improvements in cardiovascular risk factors (Schroeder, 201. Everyone can enjoy the health benefits of physical activity; age, abilities, ethnicity, shape, or size don't matter). You gain weight when you consume more calories from eating and drinking than the number of calories you burn, including those burned during physical activity. Reaching and maintaining a healthy weight requires regular physical activity and a healthy diet. An estimated 110,000 deaths a year could be prevented if American adults aged 40 and older increased their moderate to vigorous physical activity by a small amount.
Being physically active can improve brain health, help control weight, reduce the risk of diseases, strengthen bones and muscles, and improve the ability to perform daily activities. The good news is that moderate physical activity, such as brisk walking, is generally safe for most people. When many people decide to get in shape, they assume that it involves rigorous activity, but it's not necessary to spend hours in a gym to be physically active. Keeping your bones, joints, and muscles healthy can help ensure that you can do your daily activities and be physically active.
There are multiple studies that support the benefits of exercise on blood pressure levels and cardiovascular disease. A person who is physically active may have a calorie deficit, which eliminates fat and reduces weight. Benefits include improved thinking or cognition for children ages 6 to 13 and reduced short-term feelings of anxiety for adults. Physical activity helps improve blood sugar control and reduce the risk of developing diabetes, a condition characterized by high blood sugar levels.
Slowly increasing the amount of weight and the number of repetitions you do as part of muscle strengthening activities will provide you with even more benefits, no matter your age. Regular physical activity can help improve your thinking, learning and judgment skills as you age. .
