We all want to live a long and youthful life. Although at a glance it might look like an impossibility, these are direct benefits of regular exercise. The more we improve our fitness levels, the lower our risks of dying from various medical conditions are, as stated by a study recently published in JAMA.
Main Benefits Of Staying Fit
It’s already a medical evidence that exercise has positive effects on the sleep quality. It also helps to maintain a normal body weight, while reducing the risk of high blood pressure, type 2 diabetes, heart disease and other severe conditions such as depression or Alzheimer’s disease.
Exercise can even influence breast cancer survivors. There’s a study that shows the positive implications of exercise on this category of patients, as stated by Dr. Rachel Permuth-Levine, Ph.D., researcher, and head of a very important medical institute.
Dr. Permuth-Levine also mentioned a second study which proved that patients with stable heart failure are positively affected by exercise. Their symptoms were alleviated, their quality of life was improved and they needed fewer hospitalization days. For some of them, the risk of death was dramatically decreased. Such studies emphasize the importance of moderate intensity exercise for people who are sick or recovering from various medical conditions, not only for those who are in good health. If this approach works so well for these categories of individuals, the benefits of exercise could be even greater in the case or average people with a good general health.
How To Exercise For Getting Results
You don’t need to exhaust yourself in strenuous workout routines in order to get health benefits. If you can find time to perform moderate exercise five to six times per week, you should be able to see the long-term health benefits of this activity.
There are three things to take into account when seeking to increase your activity level:
Aim for a minimum of two and a half hours of moderate exercise per week. Spread it over multiple days.
Avoid long periods of not exercising. It’s more effective to do something almost every day, rather than push yourself hard once or twice a week and sit still for the rest of the time.
Twice a week, mix your cardio workouts with weight-bearing routines. Their role is to help you strengthen your muscles.
The Key To Success: Turn Exercising Into A Habit
Habits have an immense power, so put an end to the lack of time excuse you may have used too often until now. Even if you are very busy, you can still find 10 minutes once or twice a day for doing some physical activity. You are going to enjoy the health benefits of exercising even if you split it into multiple short sessions. This will make it easier for you to find the required amount of time, even in the middle of a crazy busy schedule.
Be realistic in setting your goals. Don’t aim for a high-intensity training which you might not be ready for. Do only what’s in your power and don’t push your comfort limits too much. Even a brisk walk twice a day can bring you immense health benefits.
If you stick to your exercise routine for a month or two, you are going to find it easier, as it is going to turn into a habit. Exercising is going to be to you what teeth brushing is for all of us: a routine activity you never miss.