Fitness Book

Is it sometimes difficult to get yourself to the gym? Is your bed feeling oh-so-comfortable, or is the TV promising you a stellar episode that you’ll miss if you go for a jog? It’s not easy to start or maintain a regular exercise routine when there are so many other things vying for your time and energy. But if you look at the benefits, you just might find the inspiration to drop that remote control and head for the nearby park.

 

According to the Surgeon General, exercise:

 

Reduces the risk of dying prematurely.

 

Yes, exercising can help you live longer! Even people who exercise a moderate amount have a lower mortality rate than sedentary folks.

 

Reduces the risk of dying from heart disease.

 

A wealth of studies show that exercise can prevent cardiovascular diseases, most specifically coronary heart disease. It can also help with hypertension. By exercising, you are stabilizing the inner wall of the artery, which can prevent clots from forming and blockages from growing. The extra oxygen and nutrients delivered in the course of a workout helps the circulation of blood through your heart and blood vessels work more efficiently.  

 

Reduces the risk of developing diabetes.

 

Exercise not only helps you control obesity, which can lead to diabetes, it can also help lower your blood glucose levels and can help insulin work better.

 

Reduces the risk of developing high blood pressure.

 

Exercise strengthens that all-important muscle -- your heart. When your heart can pump more blood with less effort, less pressure is put on your arteries.

 

Helps reduce blood pressure in people who already have high blood pressure.

 

Studies show that regular exercise can lower your blood pressure as much as medication can. And it can help you control your weight, which will also help control your blood pressure.

 

Reduces the risk of developing colon cancer.

 

Exercise gets your blood flowing, your muscles pumping, and yes, your colon moving. It stimulates the muscular contractions that helps push waste through your colon. Studies indicate that exercise can decrease colon cancer risk by 40%, and if you have colon cancer, it can increase your survival rate after treatment by 50%.

 

Reduces feelings of depression and anxiety.

 

Studies have shown that exercise can relieve anxiety, depression, and stress.  A study conducted by Duke University found that after 4 months of exercising for 30 minutes, three times a week, 60% of the participants overcame their depression without medication. In a University of Texas study, researchers asked individuals with depression to either rest quietly or walk on a treadmill for 30 minutes. Afterward, when researchers tested their mood, while both groups experienced improvement, the people who trod on the treadmill experienced more feelings of well-being.

 

Helps control weight.

 

Exercise is a vital aspect of effective weight control. It helps to control your weight by using excess calories that otherwise would be stored as fat. Weight can be controlled by balancing your calorie intake through food with your calorie burning through exercise.

 

Helps build and maintain healthy bones, muscles, and joints.

 

Muscles, bones, and joints need a workout to become stronger. Yes, even bones become stronger and denser when you place demands on them. As for joints -- strengthening the muscles that surround, protect and support the joints can help protect and stabilize the joint and increase its range of motion.

 

Helps older adults become stronger and better able to move about without falling.

 

Studies show that seniors who have active lifestyles experience less health problems as they age.

 

Promotes psychological well-being.

 

Exercise regulates stress hormones and releases endorphins that act like a natural morphine. This can contribute to that “runner’s high” or that feeling of relaxation after a stroll in the park.