The Power of Physical Exercise

The health benefits associated with regular exercise are numerous. Specifically, exercise can
help prevent heart disease and stroke, high blood pressure, obesity, back pain, osteoporosis.
In addition, it can help fight depression as well as promote improved stress management.

To maximize your overall health benefits, experts usually recommend that you perform 20 to 30
minutes of aerobic activity three or more times a week and some type of muscle strengthening
activity and stretching at least twice a week. However, you can also achieve significant health
benefits by completing 30 minutes or more of moderate-intensity physical activity a day, at least
five times a week.

If you are just beginning an exercise program, starting at a slow pace with low-impact activities
such as walking or swimming will allow you to improve your physical fitness level while protecting
you from unwanted overuse injuries and burnout. Once you get in better shape, you can gradually
integrate more strenuous and varied activities into your routine.

Positive Impact of Physical Activity

According to the U.S. Surgeon General, regular physical activity reduces the risk of developing or
dying from some of the leading causes of illness and death in the United States. Further, regular
exercise effectively:

Reduces the risk of dying from heart disease.

Reduces the risk of developing diabetes.

Reduces the risk of developing high blood pressure.

Helps reduce blood pressure in people who already Have high blood pressure.

Reduces the risk of developing colon cancer.

Reduces feelings of depression and anxiety.

Helps control weight.

Helps build and maintain healthy bones, muscles, and joints.

Helps older adults become stronger and better able to move about without falling.

Promotes psychological well-being.

The health benefits of exercise can be achieved by virtually everyone, regardless of age, sex,
race or physical ability. Therefore, if you want to feel better, have more energy and live longer,
simply follow a program of regular, moderate exercise and enjoy a better quality of life.

You need to make the effort to exercise regularly because your good health is counting on it.
Did you know that everything that gets you up and moving can and will contribute to your health
like taking an easy walk to a high-intensity exercise sessions?

Research shows that regular exercise can lower the risk of coronary heart disease, stroke,
non-insulin-dependent (type 2) diabetes mellitus, high blood pressure and certain cancers. And
exercise helps people manage a great number of other health issues, including depression and
anxiety, arthritis, osteoporosis and maybe even dementia. Experts say that it may even help slow
the aging process. And it makes you feel good!

The International Health, Racquet and Sportsclub Association (IHRSA), the nonprofit association
for the fitness industry, reminds people that any physical activity is better than none. The health
benefits from physical activity are cumulative. The most important thing is getting started. So get
moving-whether that means taking the stairs, parking farther out or walking on a treadmill.
Newcomers to physical activity should start slowly and gradually work up to exercising for
longer periods of time.

For many Americans, taking those first steps toward building the exercise habit can be difficult and
intimidating. Whether you are a senior, a mid-lifer, a 20-something or a teen, you need to create a
workable exercise routine that fits your life.

Remember: It is never too late, and it is never too little to enjoy the benefits of exercise. Do it for
your good health!

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