The American Heart Association recommends 30-minutes of moderate activity, but three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session. This is achievable! Physical activity may also help encourage you to spend some time outdoors. Sunlight on your skin helps your body produce vitamin D, which brings many added health benefits.
Here are some reasons why physical activity is proven to improve both mental and physical health.
Physical activity boosts mental wellness.
Regular physical activity can relieve tension, anxiety, depression and anger. You may not only notice a “feel good sensation” immediately following your physical activity, but most people also note an improvement in general well-being over time during the weeks and months as physical activity becomes a part of your routine.
Exercise increases the flow of oxygen which directly effects the brain. Your mental acuity and memory can be improved with physical activity.
Physical activity improves physical wellness.
It enhances your immune system and decreases the risk of developing diseases such as cancer and heart disease.
Reduced risk factors
Becoming more active can lower your blood pressure by as much as 4 to 9 mm Hg. That’s the same reduction in blood pressure delivered by some antihypertensive medications. Physical activity can also boost your levels of good cholesterol.
Physical activity prolongs your optimal health.
Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you’ll gain about two hours of additional life expectancy, even if you don’t start until middle age. Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:
- Improves blood circulation, which reduces the risk of heart disease
- Keeps weight under control
- Helps in the battle to quit smoking
- Improves blood cholesterol levels
- Prevents and manages high blood pressure
- Prevents bone loss
- Boosts energy level
- Helps manage stress
- Releases tension
- Promotes enthusiasm and optimism
- Counters anxiety and depression
- Helps you fall asleep faster and sleep more soundly
- Improves self-image
- Increases muscle strength, increasing the ability to do other physical activities
- Provides a way to share an activity with family and friends
- Reduces coronary heart disease in women by 30-40 percent
- Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones
- Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life
- Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors
So why not see for yourself? Once you get over the inertia and find creative ways to fit physical activity into your life, we think you’ll agree that the effort to get moving is worth it!
Physical Activity and Calories The chart below shows the approximate calories spent per hour by a 100-, 150- and 200- pound person doing a particular activity.
|Activity||100 lb||150 lb||200 lb|
|Bicycling, 6 mph||160||240||312|
|Bicycling, 12 mph||270||410||534|
|Jogging, 7 mph||610||920||1,230|
|Running 5.5 mph||440||660||962|
|Running, 10 mph||850||1,280||1,664|
|Swimming, 25 yds/min||185||275||358|
|Swimming, 50 yds/min||325||500||650|
|Walking, 2 mph||160||240||312|
|Walking, 3 mph||210||320||416|
|Walking, 4.5 mph||295||440||572|