Regular exercise can improve your health and reduce your risk of disease. It can also help keep you fit and active into older age, which is essential for staying mobile and independent.
But sometimes it can be hard to stick to your exercise plan. Here are some tips on how to stay motivated and get started.
1. It’s good for your heart and lungs
Whether it’s running errands, taking the stairs or jumping on your bike, being active is one of the best things you can do for your health. It can boost your mood, keep your weight under control and help you ward off many of the conditions that can cause heart disease and stroke.
Regular exercise helps strengthen your heart, so it works better to pump blood to the rest of the body. It also reduces your risk of developing other health problems, such as high blood pressure and high cholesterol levels. It can also help you quit smoking, which is a major risk factor for heart disease.
The CDC says that aerobic workouts such as walking, swimming or running are the most effective for your heart. But it’s important to do other types of activity as well, including strength training. These include exercises such as lunges, pushups and bicep curls. They’ll increase your muscular endurance and strength.
In addition, breathing exercises, like yoga and tai chi, can improve your lungs’ ability to deliver oxygen to the bloodstream. This is especially helpful for people who have asthma or chronic obstructive pulmonary disorder (COPD), which is when air gets trapped in your lungs and causes you to cough, wheeze or shortness of breath.
Physical activity also increases your HDL cholesterol, the “good” type of cholesterol that’s needed for a healthy heart. It also lowers unhealthy triglycerides, the fats in your blood that can raise your risk of heart disease.
If you are unsure what kind of exercise is best for you, it’s always a good idea to talk to your doctor about your fitness level and goals. He or she will be able to recommend an appropriate activity plan for you and ensure that your activities are safe.
A heart-healthy lifestyle involves following a heart-healthy diet, aiming for a healthy weight, managing stress and quitting smoking. The combination of these lifestyle factors can significantly reduce your risk for heart disease, according to the CDC.
When you’re active, your muscles demand more oxygen, and your heart and lungs work harder to supply it. This is why it’s so important to get a regular dose of activity every day, if possible.
2. It’s good for your bones
When you exercise, your bones and muscles become stronger. This helps prevent bone loss and osteoporosis. It also improves your mood, helps you sleep better and lowers your chances of depression and anxiety.
Weight-bearing exercise, like walking or jogging, forces your bones to work against gravity and is the most effective way to strengthen them. However, you can do other exercises that help build strong bones, including dancing and resistance training.
Experts recommend that women and men exercise on most days, at least two to three times a week. This could be a simple walk or an aerobics class, but it is recommended that you vary the types of activities you do each week.
It is also important that you don’t sit for too long, as this can lead to weaker bones and can put you at risk of fractures. It is also recommended that you get sufficient calcium and vitamin D from your diet to maintain optimal bone health.
If you are unsure what is safe for your bones, talk to your doctor or a physical therapist who knows your bone health. They can give you advice on what exercises are suitable for your particular condition and help you develop a plan that works for you.
You may want to avoid high-impact exercise such as jogging and tennis, which can put more strain on your bones than other exercises. Other low-impact options include swimming and using the elliptical machine.
The best exercise for your bones is also the most challenging, so it should be balanced with a healthy lifestyle and nutritious diet. Make sure you drink plenty of water before, during and after exercise.
A good exercise routine also helps you avoid the risk of fractures due to osteoporosis and other bone diseases. It also reduces your risk of a heart attack or stroke, as well as certain types of cancer.
A few great low-impact and high-impact exercises can help you increase your bone strength. You can start with a few minutes of jumping or skipping, then slowly add more time and energy. You can also increase your speed in a fast-paced walk, or take a running or jogging class.
3. It’s good for your mood
Being active is a great way to boost your mood. It releases feel-good chemicals into your body, and increases blood flow to your brain – which can increase concentration, improve mood and even promote sleep.
While running or lifting weights may be your go-to workout, there are plenty of other activities that can be just as effective. You can get moving by raking leaves for an elderly neighbor, carrying groceries to your car or taking the stairs at work instead of the elevator.
The key to being active is being consistent. You might start with just a few minutes of movement a day and gradually build up to a more vigorous activity, like walking the dog or going for a brisk walk in the park.
In fact, you should try to be as active as possible every day! It’s not only a great way to stay in shape, but it can also help prevent depression.
For example, getting some exercise is a good way to release the good-old-fashioned endorphins – those feel-good hormones that are released when you achieve a new personal best on your favorite fitness app.
Similarly, eating the right foods is a good way to boost your mood. Dark green vegetables, for instance, contain folate, which has a well-known mental health benefit.
Finally, seafood is a great source of the nutrient that’s arguably the most notable of all: omega-3 fats, which are known for their brain-boosting effects. Fish such as fatty tuna, salmon and mackerel are rich in EPA and DHA, which have been linked to a number of cognitive benefits including improved memory, better focus and less stress.
A healthy diet is also the key to feeling good, especially at this time of year when shorter days, colder weather and festive gatherings can put a damper on routines.
4. It’s good for your sleep
A good night’s sleep is essential for your health and well-being. It helps you feel refreshed in the morning and gives your body time to heal. The optimum length of sleep varies by age, but most adults need between 7 and 9 hours per night to be fully rested.
Exercise helps you get the most out of your sleep and it’s one of the best ways to improve your sleep quality. It can help you fall asleep faster, increase the amount of time you spend in deep sleep, and reduce the number of times you wake up during the night.
You can reap the sleep benefits of exercise even if you don’t go to the gym, as light physical activity during the day can be just as beneficial. For example, parking farther away from your destination, taking the stairs rather than an elevator, walking or biking to work, and washing your car are all forms of physical activity that can contribute to a better night’s rest.
Studies have shown that moderate to vigorous aerobic activity for at least 20 minutes a day can help you achieve greater sleep duration, a boost in the time you spend in deep sleep, and fewer wake-ups during the night. However, you shouldn’t overdo it or exercise too close to bedtime.
Some studies show that intense aerobic workouts (like running, cycling, or high-intensity interval training) can interfere with sleep when done near bedtime. For this reason, most experts recommend a mix of moderate-intensity and low-intensity exercise.
It can take several months of consistent exercise to see the full sleep-promoting effects. But it’s never too late to start getting in the habit of exercising regularly.
If you’re struggling to fall asleep, consider adding a little more exercise to your routine. Whether it’s in the form of a daily walk, an occasional bike ride, or a quick jog around the block, the extra energy you gain will make it easier to relax at the end of your day and prepare for a restful night’s sleep.
Regular exercise can also decrease your risk of developing sleep disorders like insomnia and snoring. The good news is that it’s not hard to find an activity you enjoy. Moreover, the more you do it, the more likely you are to stick with it.