Whether you\u2019re trying to manage chronic disease or you\u2019re simply health-conscious, you probably don\u2019t have to be convinced of the health benefits of exercise. <\/p>\n\n\n\n
Exercise is one of the aspects of maintaining your health that won\u2019t ever go out of style and likely won\u2019t change, unlike fad diets and controversial nutrition topics.<\/p>\n\n\n\n
You likely are aware that exercise is good for your health, but do you know why? We\u2019ll look at just a few of the specific benefits of exercise below.<\/p>\n\n\n\n
You might think of exercise as going for a run or lifting weights at the gym. There is much more to what counts as exercise, though! Many things you already enjoy likely count as exercise.<\/p>\n\n\n\n
Things that increase your heart rate, breathing rate, and work your muscles can be counted as exercise. <\/p>\n\n\n\n
Some things are considered light exercise like going on a leisurely walk or working in your garden. Things like bike riding, jogging, and non-competitive swimming are typically considered moderate-intensity activities. Vigorous physical activity would include sprinting, jumping rope, and high-intensity interval training (HIIT). <\/p>\n\n\n\n
One way to determine the intensity of your workouts is to use your target heart rate. To find your target heart rate, you need to first calculate your maximum heart rate by subtracting your age from 220. <\/p>\n\n\n\n
Your target heart rate is between 50-85% of your maximum heart rate. (This target will vary depending on your fitness level and other health conditions, of course.)<\/p>\n\n\n\n
That means that if you\u2019re 50 years old (maximum heart rate of 170), exercise should cause your heart rate to fall between 85 (50%) and 145 beats (85%) per minute. <\/p>\n\n\n\n
One of the great benefits of exercise is that it helps lower your risk of developing type 2 diabetes<\/a>. Insulin resistance<\/a> is the primary cause of type 2 diabetes. <\/p>\n\n\n\n Getting regular physical activity helps improve your body\u2019s sensitivity to insulin and helps reverse insulin resistance. A single bout of exercise can improve insulin sensitivity for up to 16 hours afterward<\/a>!<\/p>\n\n\n\n Chronic low-grade inflammation<\/a> contributes to the aging process and increases the risk of chronic disease in both young and older people. Exercise helps fight inflammation, a leading cause of several types of chronic disease like type 2 diabetes, heart disease<\/a>, and cancer. Heart disease is the leading cause of death worldwide. Physical activity can reduce your risk of heart disease<\/a> by promoting healthy cholesterol levels, lowering blood pressure<\/a>, and fighting inflammation<\/a>. Physical activity also improves blood flow<\/a> which benefits your cardiovascular health.<\/p>\n\n\n\n Low bone density is called osteoporosis<\/a> and is more prevalent in women than men. Older adults are more likely to develop osteoporosis than younger people, but it can impact other age groups due to genetic factors.<\/p>\n\n\n\n Certain types of exercises can boost your bone density which reduces your risk of fractures. Weight-bearing exercises like walking and resistance training seem to carry the greatest benefit compared to non-weight-bearing exercises like swimming. Regular, moderate physical activity helps strengthen your immune system<\/a>. Physical activity is correlated with an improved immune system response and lower incidences of infections. Interestingly, vigorous physical activity can increase the number of pro-inflammatory cytokines compared to moderate exercise, further supporting the fact that moderate-intensity exercise is more advantageous to your immune function than vigorous exercise.<\/p>\n\n\n\n Loss of balance and coordination is especially problematic for older people, which increases their risk of falls. <\/p>\n\n\n\n Strength training, including weight lifting and resistance training, helps promote lean muscle mass and boosts strength. The stronger your muscles are, the better they can support your body and keep you balanced.<\/p>\n\n\n\n Exercise burns energy and fat to provide your body with fuel. That\u2019s why regular physical activity can help you maintain a healthy weight or promote weight loss. <\/p>\n\n\n\n To lose a pound of fat, your body needs to have a calorie deficit of around 3,500 calories. You can achieve this calorie deficit by eating less, exercising more, or a combination of both.<\/p>\n\n\n\n You shouldn\u2019t stop exercising if you become pregnant. There are several benefits of exercise during pregnancy, including reducing your risk of gestational diabetes<\/a>, preeclampsia, and cesarean birth (C-section). <\/p>\n\n\n\n Regular physical activity can also help reduce pregnancy-related aches and pains, constipation, and help maintain your physical fitness during pregnancy.<\/p>\n\n\n\n Some men struggle with low testosterone<\/a> levels, which can negatively impact sex drive, energy levels, cause hair loss<\/a>, and more.<\/p>\n\n\n\n Weight lifting is especially beneficial for boosting testosterone levels<\/a>. High-intensity interval training (HIIT) may also help. Endurance exercises like running for hours can have a negative impact on testosterone levels.<\/p>\n\n\n\n Though it might seem counterintuitive, exercise is crucial for managing arthritis<\/a>. Some of the benefits of exercise for people with arthritis include improved joint mobility, strengthened muscles supporting your joints, reduced pain, and better energy levels<\/a>. <\/p>\n\n\n\n2. Fight inflammation<\/h3>\n\n\n\n
Exercise helps combat inflammation by reducing adipose tissue (fat tissue) inflammation and increasing anti-inflammatory cytokines, which are types of proteins involved in your immune system response.<\/p>\n\n\n\n3. Improve heart health<\/h3>\n\n\n\n
4. Boost bone density<\/h3>\n\n\n\n
<\/p>\n\n\n\n5. Support a healthy immune system<\/h3>\n\n\n\n
Research<\/a> shows that 45 minutes of moderate-intensity exercise is beneficial to your immune system. High-intensity exercise of a long duration can hinder your immune function and cause upper respiratory infections. <\/p>\n\n\n\n6. Improve strength and balance<\/h3>\n\n\n\n
7. Weight management<\/h3>\n\n\n\n
8. Promote healthy pregnancy<\/h3>\n\n\n\n
9. Naturally boost testosterone levels<\/h3>\n\n\n\n
10. Reduce arthritis symptoms<\/h3>\n\n\n\n