The Hidden Benefits of Exercise

"I don't need to exercise because I've always been slim". "I'm not concerned with my appearance so exercise isn't important to me." "I can lose weight faster by dieting, exercise isn't worth all that effort". These statements indicate that, for many people, exercise is just a means to lose weight and look good.

It's true that exercise can help people achieve these goals but the real benefits of exercise are, often, not noticeable from the outside. The "hidden" benefits of exercise can give you life-long good health.

Understanding what exercise can really do for you may motivate you to start exercising and keep on exercising even when you are tempted to stop because of busy schedules and the demands of work, family and life in general.

Prevents heart disease.
A review of more than 40 studies indicates that sedentary individuals have almost twice the risk of developing heart disease as physically active individuals.

Regular aerobic exercise prevents heart disease by slowing the build-up of plaque in the arteries. If you are active, you will have larger, cleaner arteries than your sedentary office mate.

Aerobic exercise will also increase the level of your "good" HDL cholesterol, while it will decrease the "bad" LDL cholesterol. HDL sweeps the plaque-causing LDL out of the arteries. Aerobic exercise also prevents obstructive blood clots from forming in the arteries.

It has been noticed that resting heart rates are lower in fit individuals. This is because exercise makes the heart stronger and more efficient, pumping more blood per beat thus lowering the number of times the heart has to beat in a lifetime. This greatly reduces the wear and tear of the heart muscle tissue.

Normalizes blood pressure.
An additional benefit of aerobic exercise is that it helps to normalize blood pressure. Exercise both prevents and treats hypertension. New research indicates that strength training (lifting weights), done safely, can also have a beneficial effect on blood pressure.

Makes bones stronger.
Weight-bearing exercise prevents the loss of bone mineral that occurs as we age, which can lead to a condition known as osteoporosis. Weight-bearing exercise includes walking, jogging, aerobics, and racquet sports - any activity that applies some force to the bones. Research also suggests that exercises that create a muscular pull on the bones like aqua aerobics and weight lifting can also make our bones stronger.

Helps maintain weight loss.
Exercise is an essential part of any weight loss program because it burns calories. Weight that is lost because of a low-fat diet plus exercise is more likely to be from fat loss rather than water or muscle tissue loss. Study after study suggests that a person is more successful in keeping the weight off if he or she continues to exercise.

Prevents a decline in metabolic rate.
Metabolic rate, the amount of calories you burn at rest in 24 hours, is directly related to how much muscle you have. As we age, metabolic rate slows because our muscles atrophy or get smaller. Exercise delays this decline by preventing the loss of metabolically active muscle tissue. All forms of weight lifting increase muscle mass by strengthening the muscles and joints and other structures that help hold the body together, like tendons and ligaments.

Helps us age gracefully.
Exercise is a veritable "fountain of youth". It prevents or slows the many ills we have come to associate with aging. It can slow the loss of stamina, strength, flexibility, bone density, and metabolic rate. By keeping active, you can maintain an independent lifestyle way into your old age.

Prevents lower back pain.
Exercise can help prevent debilitating lower back pain by strengthening the abdominal and lower back muscles, and by keeping the entire trunk region flexible.

Makes you a more efficient fat burner.
Aerobic exercise increases the number of mitochondria, sites of aerobic energy production, in the muscle cells so a fit individual will burn more fat than a sedentary individual. The fit person will also break down and use carbohydrates more efficiently.

Boosts the immune system.
Regular exercisers often claim they have fewer infections and colds than when they were sedentary. Exercise scientists theorize that exercise may boost the immune system by increasing the levels of interleukin-1, a substance that, in turn, increases the activity of the lymphocytes, the primary cells involved in the immune response.

Take note, though, that very strenuous exercise has a negative effect on the immune system. It can actually increase your chances of getting respiratory infections!

Reduces stress and improves mental health.
There are several theories about why exercising the body improves mental health by reducing stress, anxiety, depression, and hostility. One theory states that exercise can increase your sense of self-esteem and general well being by giving people a sense of control over themselves and their environment. It may also provide a distraction or diversion from anxiety-provoking thoughts.

Another hypothesis is that exercise is a form of meditation that may hasten an altered state of consciousness that may relieve depression and anxiety. Exercise may also increase the levels of natural opium-like mood boosting substances called beta-endorphins. Still another theory is that exercise "detoxifies" the body by quickly getting rid of stress-related hormones.

May help you live a longer life.
According to the Cooper Institute for Aerobic Research in Dallas, Texas, a study that traced the lives of 13,000 people for eight years showed that sedentary men died at a rate 3.5 times higher than their moderately active counterparts, and sedentary women at a rate 4.5 times higher.

If you are currently not exercising, I hope that knowing about these benefits will encourage you to take the first step in making exercise a part of your daily life. If you are already exercising and feel like throwing in the towel, remember these benefits and hang in there! Your health depends on it.

Continue reading here: Questions on Weight Loss and Dieting - Part Two

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