Moving just 4-6 minutes a day can have MASSIVE effects on your health. Check out the benefits below.
1. Improves the quality of your life. The old adage, “add life to your years, as well as years to your life by exercise,” has considerable merit. A properly designed exercise program will give you more energy to do the activities you enjoy and will enhance your functional capability to do the things you like to do at home, work and play.
2. Relieves depression. Several noted psychologists have concluded, “exercise is nature’s best tranquilizers.” Researchers have found, for example, that mild to moderately depressed individuals who engage in aerobic exercise for 15-30 minutes at least every other day typically experience a positive mood swing within two to three weeks.
3. Increases your metabolism. A person’s basal metabolic rate (BMR) is the amount of energy used by the body while awake and in a state of complete rest. The BMR is affected by several things – gender, body composition and activity level. A regular exercise program will help prevent a decline in both your lean body mass and your BMR. Additionally, the need to rely on exercise to maintain a caloric/metabolic rate balance would be lessened if you also incorporate other forms of physical activity into your daily routine (gardening, yard work, house-cleaning, taking the stairs, etc.).
4. Enhances self-image. Research has documented the assertion that individuals who exercise regularly feel better about themselves than do sedentary individuals. Strong evidence exists that all factors considered, the more you exercise (to a point), the more your sense of well-being, personal value and self-esteem goes up.
5. Offers an excellent way to reduce stress. Several studies indicate that exercise dissipates hormones and other chemicals that build up during periods of stress. Exercise also generates a period of substantial emotional and physical relaxation that sets in about an hour and a half after a relatively intense bout of physical activity.
6. Reduces the risk of heart disease. Experts have found that non-exercisers have two times the risk of heart disease than individuals who exercise regularly. Exercise has been found to increase the ability of the blood to clear away clots in the blood vessels. Furthermore, individuals who exercise on a regular basis are at least 20 percent less likely to suffer a fatal heart attack. The point to remember is that your heart needs more than love – it needs the beneficial consequences of exercise (reduced demand on the heart to pump blood, increased stroke volume, lowered heart rate, less wear on your cardiovascular system).
7. Can slow the aging process. It is never too late to improve the functional quality of your life. Sound exercise can slow the age-related decline in the various physiological systems that many individuals experience as they get older. For example, instead of losing aerobic fitness, as older adults often do, typically at the rate of 10 percent per year, proper exercise can increase your aerobic capacity as you age. Furthermore, sound strength training exercise can reverse the loss of muscular fitness that typically occurs in older adults.
8. Increases the “good” (HDL) cholesterol. Exercise is one of the few voluntary activities that is effective in raising your level of HDL – the type of cholesterol that lowers your risk of heart disease. In fact, research indicates that for every 1 percent increase in HDL you experience, you incur a 2 to 3 percent reduction in your risk for heart disease. At the same time, exercise increases our level of HDL, it lowers the LDL (the “bad” cholesterol).
9. Improves the quality of sleep. Researchers have found that exercisers go to sleep more quickly, sleep more soundly and are more refreshed than individuals who do not exercise.
10. Prepares the muscular system for the upcoming (more strenuous) physical activity. Numerous studies have shown that individuals who exercise regularly have better memories, better reaction times and better levels of concentration than non-exercisers. All factors considered, research suggests that exercise can do for your mind what it does for your body — energize and revitalize it!
2. Relieves depression. Several noted psychologists have concluded, “exercise is nature’s best tranquilizers.” Researchers have found, for example, that mild to moderately depressed individuals who engage in aerobic exercise for 15-30 minutes at least every other day typically experience a positive mood swing within two to three weeks.
3. Increases your metabolism. A person’s basal metabolic rate (BMR) is the amount of energy used by the body while awake and in a state of complete rest. The BMR is affected by several things – gender, body composition and activity level. A regular exercise program will help prevent a decline in both your lean body mass and your BMR. Additionally, the need to rely on exercise to maintain a caloric/metabolic rate balance would be lessened if you also incorporate other forms of physical activity into your daily routine (gardening, yard work, house-cleaning, taking the stairs, etc.).
4. Enhances self-image. Research has documented the assertion that individuals who exercise regularly feel better about themselves than do sedentary individuals. Strong evidence exists that all factors considered, the more you exercise (to a point), the more your sense of well-being, personal value and self-esteem goes up.
5. Offers an excellent way to reduce stress. Several studies indicate that exercise dissipates hormones and other chemicals that build up during periods of stress. Exercise also generates a period of substantial emotional and physical relaxation that sets in about an hour and a half after a relatively intense bout of physical activity.
6. Reduces the risk of heart disease. Experts have found that non-exercisers have two times the risk of heart disease than individuals who exercise regularly. Exercise has been found to increase the ability of the blood to clear away clots in the blood vessels. Furthermore, individuals who exercise on a regular basis are at least 20 percent less likely to suffer a fatal heart attack. The point to remember is that your heart needs more than love – it needs the beneficial consequences of exercise (reduced demand on the heart to pump blood, increased stroke volume, lowered heart rate, less wear on your cardiovascular system).
7. Can slow the aging process. It is never too late to improve the functional quality of your life. Sound exercise can slow the age-related decline in the various physiological systems that many individuals experience as they get older. For example, instead of losing aerobic fitness, as older adults often do, typically at the rate of 10 percent per year, proper exercise can increase your aerobic capacity as you age. Furthermore, sound strength training exercise can reverse the loss of muscular fitness that typically occurs in older adults.
8. Increases the “good” (HDL) cholesterol. Exercise is one of the few voluntary activities that is effective in raising your level of HDL – the type of cholesterol that lowers your risk of heart disease. In fact, research indicates that for every 1 percent increase in HDL you experience, you incur a 2 to 3 percent reduction in your risk for heart disease. At the same time, exercise increases our level of HDL, it lowers the LDL (the “bad” cholesterol).
9. Improves the quality of sleep. Researchers have found that exercisers go to sleep more quickly, sleep more soundly and are more refreshed than individuals who do not exercise.
10. Prepares the muscular system for the upcoming (more strenuous) physical activity. Numerous studies have shown that individuals who exercise regularly have better memories, better reaction times and better levels of concentration than non-exercisers. All factors considered, research suggests that exercise can do for your mind what it does for your body — energize and revitalize it!
Additional Benefits
Exercise has a myriad of profound, scientifically proven physical and mental benefits. The stats correspond to the frequency, so if you exercise regularly or get some kind of physical activity every day, you’re more likely to feel better, look better, and be healthier. Whether your goal is weight loss, happiness, or more energy, daily exercise can help you get there.
Happiness Regular exercise may be one of the keys to happiness. Working out stimulates brain chemicals that induce relaxation and happiness. The Center for Science in the Public Interest states that the same chemicals may even relieve symptoms of depression and anxiety.
Energy Working out does take energy, but it also creates more energy by delivering stores of oxygen and essential nutrients to your tissues. Those supplies can help you stay more active and complete the tasks you really want to do.
Endurance and Strength If you want to gain the endurance and strength necessary to keep up with a playground full of kids or successfully move boxes from one apartment to another, there’s no better way to do it than by enhancing your fitness level with daily exercise.
Less Disease Ward off disease by working out. Regular exercise cuts the risks of heart disease, osteoporosis, diabetes, high blood pressure, high cholesterol and other chronic health conditions.
Appearance Not happy with the way you look? Exercise can improve your appearance to a certain degree. For example, regular strength training can help you develop a slim, toned and sculpted physique.
Sleep People who struggle from sleep ailments or often feel tired may find some relief in daily exercise, since physical activity deepens sleep and helps you relax enough to fall asleep in the first place.
Longer Life It may not be the fountain of youth, but exercise is scientifically proven to help you live longer. According to a National Cancer Institute study published in the December 2007 issue of the “Archives of Internal Medicine,” people who follow physical activity guidelines for regular exercise have a lower risk of premature death.
Weight Loss No matter what type of exercise you choose to do, you’ll burn calories and improve your chances of losing weight and keeping it off. Even an hour of brisk walking burns almost 300 calories for a 160-lb. person.
Stress Relief Wind down with a workout. The chemicals that physical activity releases in the brain can help you relax and de-stress. It’s also healthful to manage the pressure you feel by blowing off steam through exercise.
Recreation Exercise can be a fun form of recreation. Even if you’re not athletic, a game of pickup soccer with family members, a bowling birthday party or a session of laughter yoga with friends can put a smile on your face and make you feel better about the world in general.
Happiness Regular exercise may be one of the keys to happiness. Working out stimulates brain chemicals that induce relaxation and happiness. The Center for Science in the Public Interest states that the same chemicals may even relieve symptoms of depression and anxiety.
Energy Working out does take energy, but it also creates more energy by delivering stores of oxygen and essential nutrients to your tissues. Those supplies can help you stay more active and complete the tasks you really want to do.
Endurance and Strength If you want to gain the endurance and strength necessary to keep up with a playground full of kids or successfully move boxes from one apartment to another, there’s no better way to do it than by enhancing your fitness level with daily exercise.
Less Disease Ward off disease by working out. Regular exercise cuts the risks of heart disease, osteoporosis, diabetes, high blood pressure, high cholesterol and other chronic health conditions.
Appearance Not happy with the way you look? Exercise can improve your appearance to a certain degree. For example, regular strength training can help you develop a slim, toned and sculpted physique.
Sleep People who struggle from sleep ailments or often feel tired may find some relief in daily exercise, since physical activity deepens sleep and helps you relax enough to fall asleep in the first place.
Longer Life It may not be the fountain of youth, but exercise is scientifically proven to help you live longer. According to a National Cancer Institute study published in the December 2007 issue of the “Archives of Internal Medicine,” people who follow physical activity guidelines for regular exercise have a lower risk of premature death.
Weight Loss No matter what type of exercise you choose to do, you’ll burn calories and improve your chances of losing weight and keeping it off. Even an hour of brisk walking burns almost 300 calories for a 160-lb. person.
Stress Relief Wind down with a workout. The chemicals that physical activity releases in the brain can help you relax and de-stress. It’s also healthful to manage the pressure you feel by blowing off steam through exercise.
Recreation Exercise can be a fun form of recreation. Even if you’re not athletic, a game of pickup soccer with family members, a bowling birthday party or a session of laughter yoga with friends can put a smile on your face and make you feel better about the world in general.
