already know that you should exercise because itís good for you,
but do you know why itís so good for you? There are many
benefits of exercise and you can enjoy them, regardless of your
age, gender, and physical abilities.
It's fun! Physical
activity doesnít have to be a grind! Try mixing up your
activity to keep it fresh.
It can be done almost
It helps to strengthen
muscles and bones. Did you know that
weight-bearing activity, like walking, helps to build bone
mass (and stop bone loss)? It also strengthens muscles
which helps burn more calories and makes daily activities
It reduces risk of chronic
diseases. You can reduce your risk of developing
diseases like heart disease, diabetes, osteoporosis, and
some types of cancer. Exercise can also help you manage
heart disease and diabetes.
It helps with maintaining
your weight. Physical activity helps you to burn
more calories which can result in weight loss (if you burn
more calories than you consume). Studies show that those
who engage in regular physical activity are more likely to
maintain weight loss and be at a healthy weight.
It boosts your energy level.
Do you ever feel sluggish in the afternoon or evening?
Maybe physical activity is just what you need! Try taking a
brisk walk to get your blood moving. This delivers oxygen
throughout your body and can help you feel refreshed.
It can relieve stress.
Not only does exercise boost your endorphins (feel good
chemicals in the brain), but it can also reduce the amount
of stress hormones in your body.
It promotes better sleep.
Regular physical activity can help you fall asleep faster
and get more restful sleep. If you have trouble falling
asleep after exercising in the evening, try exercising
earlier in the morning or afternoon.
It improves your mood.
Exercise can boost your confidence, reduce your stress, and
increase your endorphins.
Many of the benefits of exercise can be seen
right away. It is never too early. or too late to make
physical activity a healthy habit!
Lifestyle activites (e.g., taking the stairs, housework, gardening)
As often as possible:
Aerobic activity (e.g., walking, cross-country skiing, swimming)
*Or do a combination of moderate- and vigorous-intensity activities.
Strength (e.g., weight lifting) and flexibility (e.g., stretching)
At least two times each week:
Donít let the recommendations intimidate you! Talk with your doctor about starting an exercise program. Start slow and work your way up to the recommended amount of exercise. Youíll be surprised how fast you get there, and how good you will feel!