How Exercise Can Help You Live Longer

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.

Glossary Of Fitness Terms

Aerobicexercises which have repetitive large muscle use and increase respiration and heart rate, temporarily.
Balancea person’s ability to maintain equilibrium when moving or standing still.
Balance trainingspecific exercises or activities which are designed to improve balance challenges.
Baseline activitydaily life activities such as walking or standing still
Body compositionthe relationship or proportion of fat to other body tissues such as bone, organs, muscle, and other vital tissues.
Bone-strengthening activityactivities that are designed to promote healthy bone growth and strength such as weightlifting, jumping rope, or running.
Cardiorespiratory endurancethe bodies of ability to provide itself with nutrients and oxygen over a long continuous period of time.
Durationhow long it takes for an individual to perform an activity or exercise.
Exercise – a physical activity that is performed often repetitively and designed to either maintain or improve health or physical fitness.
Flexibility the ability for a person to move a joint or the range of motion that is possible from a joint.
Flexibility exerciseexercises which are specifically designed to help to improve the full range of motion of a joint.
Intensitythe required amount of effort that an exercise or activity should typically take.
Interval traininga specific form of exercises which are designed to have time periods of strenuous, vigorous activity and then alternate with time periods of less vigorous activity designed for recovery.
Isometric exercises exercises which are designed to contract muscles without shortening them. An example of an isometric exercise would be pushing against the wall or other in the movable object.
Lifestyle activitydaily life activities such as climbing stairs, walking or standing for long periods of time.
METMetabolic equivalent abbreviation. The metabolic equivalent is a unit used to measure the metabolic cost or energy expenditure required for physical activities. The baseline for one MET is the amount of energy expenditure used while sitting at rest.
Moderate – intensity physical activity – exercises which include physical activity designed to increase respiration and heart rate, while still allowing normal conversations to occur.
Muscle – strengthening activityexercises or activities which are designed specifically to work one or more groups of muscles.
Muscular endurance a muscle’s ability to handle repeated contractions over time.
Muscular strength a muscle’s ability to be able to exert force.
Physical activity – any exercise or activity which increases a personĂ­s energy expenditure higher than their baseline level.
Physical fitness a personĂ­s ability to perform normal daily routines without becoming exhausted.
Progressionan exercise or activities increased in intensity, frequency, and/or duration of a specified period of time.
Repetitionsin regards to strength training activities, repetitions refers to how many times a weight is lifted.
Resistance trainingexercises or activities which are designed to apply resistance to movement by using objects such as stretch bands or weights.
Strength – the ability of singular muscles or groups of muscles to exert force.
Vigorousintensity physical activity – activities are exercises which are designed to increase respirations and heart rate to the point in which only a few words are able to be spoken before an individual must stop to catch their breath.

Exercise is the Magic Bullet When it Comse to Boosting Your Metabolism

Your metabolism is the process in your body which converts the food that you consume into energy. This energy is used to keep you warm, fuel your respiratory processes, allow you to move, and generally keep you alive. The amount of energy that you burn per day is based on how fast your metabolism works. The best way to ensure that your metabolism is working properly is to exercise. Exercise helps your metabolism in a number of ways.

Resistance training such as weight lifting helps to increase the amount of lean body mass you are carrying. Lean body mass includes bone and muscle. Muscle is metabolically very active, and this means that if you have more of you will burn more calories per day. Your base metabolic rate accounts for the majority of the calories that you burn per day. So, exercising to build more muscle will ensure that even when you are sitting around doing nothing you will burn more calories. A pound of muscle burns 14 calories per day while a pound of fat burns only around one-fifth of that. Resistance training has other health benefits too, preventing age-related loss of muscle, and also helping to improve bone density.

Cardiovascular exercise has a lot of health and metabolic benefits, too. Exercising can increase your metabolic rate for several hours after it is completed. Vigorous, high-intensity exercise that pushes you to work at 85% of your maximum heart rate for a short period of time is an efficient way of causing after-burn, especially if it is combined with longer periods of moderate-intensity cardio. In addition, high-intensity interval training of this type can promote fat burning.

Exercise can increase the number of, and the rate of activity of, the mitochondria in our body. These mitochondria burn fat, and the more you have the greater your metabolic rate will be. Any form of physical activity will promote the growth of mitochondria, but HIT is a particularly efficient way of increasing their activity.

Aerobic activity is also good for managing insulin levels and preventing insulin resistance. Insulin is a hormone that is involved in the regulation of blood sugar. Many people who are overweight are in danger of developing insulin resistance or other metabolic disorders. Exercise and a healthy diet can help with that.