How is exercise healthy

The American Heart Association recommends at least minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week.

And every minute of moderate to vigorous activity counts toward your goal. So, this is easy! Just move more, with more intensity, and sit less. Just start building more activity into your day, one step at a time. Written by American Heart Association editorial staff and reviewed by science and medicine advisers. See our editorial policies and staff.

Fitness Basics. Getting Active. Staying Motivated. Each benefits your body in a different way. Aerobic exercise is the centerpiece of any fitness program. Nearly all of the research regarding the disease-fighting benefits of exercise revolves around cardiovascular activity, which includes walking, jogging, swimming, and cycling. Experts recommend working out at moderate intensity when you perform aerobic exercise — brisk walking that quickens your breathing is one example.

This level of activity is safe for almost everyone and provides the desired health benefits. Additional health benefits may flow from increased intensity. Strength or resistance training, such as elastic-band workouts and the use of weight machines or free weights, is important for building muscle and protecting bone. Bones lose calcium and weaken with age, but strength training can help slow or sometimes even reverse this trend.

Not only can strength training make you look and feel better, but it can also result in better performance of everyday activities, such as climbing stairs and carrying bundles.

Stronger muscles also mean better mobility and balance, and thus a lower risk of falling and injuring yourself. In addition, more lean body mass aids in weight control because each pound of muscle burns more calories than its equivalent in fat. Stretching or flexibility training is the third prong of a balanced exercise program.

Muscles tend to shorten and weaken with age. Shorter, stiffer muscle fibers make you vulnerable to injuries, back pain, and stress. But regularly performing exercises that isolate and stretch the elastic fibers surrounding your muscles and tendons can counteract this process. Go cheap! Dress smart for winter workouts Early bird or night owl?

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Reprint Permissions A single copy of these materials may be reprinted for noncommercial personal use only. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age.

If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer. The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health. Benefits of Exercise. What are the health benefits of exercise? Regular exercise and physical activity may Help you control your weight.

Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink. Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol , coronary artery disease , and heart attack.

Regular exercise can also lower your blood pressure and triglyceride levels. Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better.