If you don’t exercise, your muscles will become flabby and weak. Your
heart and lungs won’t function efficiently. And your joints will be
stiff and easily injured. Inactivity is as much of a health risk as
smoking!
Helps Prevent Diseases
Our bodies were meant to move — they actually crave exercise. Regular
exercise is necessary for physical fitness and good health. It reduces
the risk of heart disease, cancer, high blood pressure, diabetes and
other diseases. It can improve your appearance and delay the aging
process.
Improves Stamina
When you exercise, your body uses energy to keep going. Aerobic
exercise involves continuous and rhythmic physical motion, such as
walking and bicycling. It improves your stamina by training your body to
become more efficient and use less energy for the same amount of work.
As your conditioning level improves, your heart rate and breathing rate
return to resting levels much sooner from strenuous activity.
Strengthens and Tones
Exercising with weights and other forms of resistance training
develops your muscles, bones and ligaments for increased strength and
endurance. Your posture can be improved, and your muscles become more
firm and toned. You not only feel better, but you look better, too!
Enhances Flexibility
Stretching exercises are also important for good posture. They keep
your body limber so that you can bend, reach and twist. Improving your
flexibility through exercise reduces the chance of injury and improves
balance and coordination. If you have stiff, tense areas, such as the
upper back or neck, performing specific stretches can help “loosen”
those muscles, helping you feel more relaxed.
Controls Weight
Exercise is also a key to weight control because it burns calories.
If you burn off more calories than you take in, you lose weight. It’s as
simple as that.
Improves Quality of Life
Once you begin to exercise regularly, you will discover many more
reasons why exercise is so important to improving the quality of your
life. Exercise reduces stress, lifts moods, and helps you sleep better.
It can keep you looking and feeling younger throughout your entire life.
How Often Should I Exercise?
The benefits of any exercise program will diminish if it’s disrupted
too frequently. A “stop-start” routine is not only ineffective, but can
cause injuries. Being consistent with exercise, therefore, is probably
the most important factor in achieving desired results.
People often assume that more is better. Wrong! Doing too much too
soon or performing intense exercises on a daily basis will have
deleterious effects, such as muscle/tendon strains, loss of lean tissue,
and fitness-level plateaus.
Cardio
If you are a beginner, start off slower than you think you should.
Three days per week is realistic, safe and effective. If you are
experienced, do cardiovascular (aerobic) exercises such as walking,
jogging and bicycling for no more than 200 minutes per week with no more
than 60 minutes per session.
Lifting Weights
Weight training should be done no more than three times per week
targeting the same muscle groups. Exercise the same muscle groups on
non-consecutive days because muscles need adequate time to recover and
cannot be effectively trained if they are tired or sore.
Stretching
Many people forget to stretch or make the excuse that they don’t have
the time. Flexibility is important, so make the time! Stretching can be
done every day, but stick to a minimum of three times per week in order
to reap the benefits. When the body is warmed up, such as after a
workout session, perform five to 10 stretches that target the major
muscle groups. Hold each stretch for 10-30 seconds.