The foundation of a healthy lifestyle is consistent physical activity. A minimum of 150 minutes a week of moderate-intensity exercise, such as jogging, cycling, yoga, or walking, can greatly enhance general health. Engaging in physical activity promotes cardiovascular health, strengthens bones and muscles, and aids in maintaining a healthy weight. It also lowers the chance of developing long-term conditions like diabetes, heart disease, and some types of cancer. Exercise also improves mood and cognitive performance, as well as lowering the signs of despair and anxiety. Including regular physical activity in your routine can help you live a longer, healthier, and more satisfying life.
Physical Health Benefits
Muscles and Bones
Physical activity develops muscles and bones, increasing overall fitness and decreasing the likelihood of injury. Walking and resistance training are two examples of weight-bearing activities that are especially good for bone health.
“Strength training can increase bone density and reduce the risk of osteoporosis, especially in older adults.”
– Strong Women Stay Young by Miriam E. Nelson, Ph.D.
Healthy Weight
Being physically active on a regular basis is essential for keeping a healthy weight. Exercise promotes weight management by increasing metabolism, burning calories, and building muscle.
“Regular exercise not only helps you shed extra pounds but also prevents weight gain in the first place.”
– YOU: The Owner’s Manual by Drs. Michael F. Roizen and Mehmet C. Oz
Cardiovascular Health
Frequent exercise improves blood circulation, lowers blood pressure, and strengthens the heart to improve cardiovascular health. Exercises that involve the heart, like cycling, swimming, and jogging, are very beneficial.
“Regular physical activity can significantly reduce the risk of heart disease by improving blood flow and reducing plaque buildup in the arteries.”
– Dr. Dean Ornish’s Programme for Reversing Heart Disease by Dr. Dean Ornish
Risk of Chronic Diseases
Regular physical activity plays a crucial role in preventing chronic diseases. Here are some key examples:
- Heart Disease: Exercise strengthens the heart muscle, improves blood flow, and helps manage risk factors like high blood pressure and high cholesterol.
- Diabetes: Physical activity improves insulin sensitivity and helps control blood sugar levels, reducing the risk of type 2 diabetes.
- Certain Cancers: Regular exercise can lower the risk of developing certain cancers, such as colon, breast, and lung cancer, by promoting a healthy immune system and regulating hormone levels.
In The Exercise Cure by Dr. Jordan Metzl, it is noted that “exercise is one of the most effective tools we have to prevent and manage chronic diseases, contributing to longer and healthier lives.”
How to add in your Routine?
- Realistic Goals:Start with small, achievable goals like walking for 20 minutes a day and gradually increase the duration and intensity.
- Enjoyable Activities:Choose exercises that you enjoy, such as dancing, hiking, swimming, or playing a sport, to make it easier to stick with a routine.
- Make it Social:Exercise with a friend or join a group fitness class to stay motivated and make workouts more enjoyable.
- Movement into Daily Tasks:Take the stairs instead of the elevator, walk or bike to work, and stand or walk during phone calls.
- Schedule Workouts:Treat exercise like any other appointment by scheduling it into your calendar to ensure consistency.
- Short Breaks:Utilize short breaks during your day to do quick exercises like stretching, walking, or desk exercises.
- Exercise with Entertainment:Watch your favorite TV shows or listen to music or podcasts while working out to make the time pass more quickly.
- Active Leisure Activities:Choose active leisure activities like playing with your kids, gardening, or participating in sports instead of sedentary pastimes.
- Household Chores a Workout:Turn household chores like vacuuming, mowing the lawn, or cleaning into a workout by doing them briskly and energetically.
- Track Your Progress:Use a fitness tracker or app to monitor your activity levels, set goals, and celebrate your achievements to stay motivated.
Living a healthy lifestyle requires regular physical activity. It lowers the risk of chronic diseases, improves cardiovascular health, builds stronger bones and muscles, and aids in weight management. Exercise also improves mood and cognitive performance, as well as lowering the signs of despair and anxiety. Engaging in physical activity on a daily basis can help you live a longer, healthier, and more satisfying life.
However to reap the full benefits of physical activity, start small, be consistent, and incorporate it into your daily routine. One of the easiest system to manage your physical activity is to use fitbit, innovative design is to keep you close to your health goals, boost your motivation and keep you update about your fitness journey.
As Dr. Kenneth H. Cooper states in Aerobics,
“Fitness is a journey, not a destination. It must be continued for the rest of your life.”