Studies show that just 30 minutes of regular physical activity is needed to obtain the benefits of exercise. The number of health benefits attributed to exercise have surprised doctors. Research indicates that regular exercise can:
1. Stay young. Exercises such as a brisk walk or bike ride, amplify the amount of oxygen consumed during exercise. Improving your aerobic capacity, only 15 to 25% is equivalent to reducing 10 to 20 years of age. Aerobic exercise also stimulates the growth of new brain cells in older adults.
2. Reduce infections. Moderate exercise revitalizes the immune system temporarily as they increase the strength and ability of immune cells. That explains why people who exercise have fewer colds.
3. Prevent heart attacks. Not only does exercise raises HDL “good” cholesterol and lowers blood pressure, but studies have shown that healthy exercise also reduces arterial inflammation, another risk of heart attacks and strokes.
4. Relieving Asthma. New evidence indicates that the exercises of the thoracic part and breathing can reduce the need for inhalers in severe cases of asthma.
5. Control the level of blood sugar. Exercise helps maintain healthy levels of blood sugar by increasing the sensitivity of cells to insulin and weight control. A regular brisk walk can significantly reduce the risk of developing type 2 diabetes.
6. Protect against cancer. Exercise can reduce the risk of colon cancer by accelerating through the intestine digestion and reducing insulin levels. Also, it protects against breast and prostate cancer because it regulates hormone levels in the body.
7. Combat stress. Regular aerobic exercise reduces levels of stress hormones. For many people, exercise has eased depression as effectively as antidepressant medication.
8. Relieve hot flashes. Increase physical condition by walking or yoga improves mood and reduces some common symptoms of menopause like hot flashes and night sweats.
9. Improve men’s health. Pelvic exercises help prevent erectile dysfunction and growth of the prostate, a common cause of urinary problems.
10. Prolong life. Studies over many years have shown consistently to be physically active significantly reduces the risk of premature death in about 50% of men and women.