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.
This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it. Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age.
Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength. Get moving whenever you can find the time—your mind and body will thank you! Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Feeling exhausted. But the truth is that physical activity is a powerful energizer.
Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, promise yourself a quick, 5-minute walk. Feeling overwhelmed. If you have children, finding childcare while you exercise can also be a big hurdle.
Feeling hopeless. Start slow with easy, low-impact activities a few minutes each day, such as walking or dancing. Feeling bad about yourself. Are you your own worst critic? No matter your weight, age or fitness level, there are plenty of others in the same boat. Ask a friend to exercise with you. Accomplishing even the smallest fitness goals will help you gain body confidence and improve how you think about yourself. Feeling pain. If you have a disability, severe weight problem, arthritis, or any injury or illness that limits your mobility, talk to your doctor about ways to safely exercise.
Divide your exercise into shorter, more frequent chunks of time if that helps, or try exercising in water to reduce joint or muscle discomfort. Many of us find it hard enough to motivate ourselves to exercise at the best of times. But when you feel depressed, anxious, stressed or have another mental health problem, it can seem doubly difficult.
This is especially true of depression and anxiety, which can leave you feeling trapped in a catch situation. Start small. Better to set achievable goals and build up from there.
Schedule workouts when your energy is highest. Perhaps you have most energy first thing in the morning before work or school or at lunchtime before the mid-afternoon lull hits? Or maybe you do better exercising for longer at the weekends. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, minute walk can help clear your mind, improve your mood, and boost your energy level.
Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store.
Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment. Work, household chores, shopping and other necessary activities are far less demanding than for previous generations. We move around less and burn off less energy than people used to. Research suggests that many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time.
People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group. Inactivity is described by the Department of Health and Social Care as a "silent killer". Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health.
Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. Find out how to get active your way. For a summary on the health benefits of being more active, check out these physical activity guidelines from the Department of Health and Social Care. Page last reviewed: 4 August Next review due: 4 August Physical activity as an adjunct treatment for erectile dysfunction.
Nature Reviews: Urology. Tips for starting physical activity. Laskowski ER expert opinion. Mayo Clinic. June 16, See also Slide show: 5 smart exercise choices for psoriatic arthritis 6 tips for an active getaway you'll remember Accentuate the positive to make lasting health changes An appointment to exercise?
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