Exercise: the fountain of youth!
The list of benefits related to regular exercise is endless. And we don’t have to do marathons and triathlons to reap those benefits (but if you want to, fantastic!). 150 min per week of cardio exercise can already be extremely beneficial. Then you could add 1 strength session per week, if you wish, and even 1 sprinting session per week too. For those who would like to relax and be present, try Yoga or Pilates. Just choose what you like, what goes with your personality and do it, on a regular basis, forever.
Many health organizations suggest that regular physical activity may provide the following benefits:
1. Longevity: workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25% would be like saving 10 to 20 years off of your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults. Studies have consistently shown that being active cuts the risk of premature death by about 50% for men and women.
2. Reduce Infections: moderate workouts temporarily rev-up the immune system by increasing the aggressiveness of immune cells. That may explain why people who exercise catch fewer colds.
3. Prevent heart problems: not only does exercise raise “good” HDL, cholesterol and lower blood pressure, but research suggests it may help reduce arterial inflammation, a risk factor for heart attacks and strokes.
4. Ease asthma: upper body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
5. Control blood sugar: exercise helps maintain a healthy blood sugar level by increasing the cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can also significantly reduce the risk of developing type 2 diabetes.
6. Protect against cancer: exercise may reduce the risk of colon cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.
7. Combat stress: regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.
8. Women’s health: increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
9. Men’s health: pelvic exercises help prevent erectile dysfunction and possibly benign enlargement, a common cause of urinary problems.
So go ahead and find what you really enjoy! What type of exercise works best for you? :
• Think about what you really liked to do as a kid.
• Listen to your body. Movement is a lot like food, what nourishes your body? Feeling frail and unfocused? Try a vigorous exercise to make you feel stable and powerful like kickboxing or running. Feeling tight and tense? Try a gentler exercise to increase lightness and flexibility like yoga or swimming.
• What’s your personality type? If you are a quiet person who likes a lot of alone time, consider buying a small trampoline or a set of hand weights so you can move in the comfort of your home. If you like being around groups of people, you can find team sports like baseball or volleyball, which have the added benefit of human interaction and fun competition. You can also find a blend of the two by taking a group fitness class like Pilates, karate, or dance.
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If you have any questions about how you could benefit from health coaching please schedule a free initial consultation with me. During this session, we will discuss your health and lifestyle to determine how I can best support you in achieving your goals.
Enjoy your workout! And let me know how it went, would love to hear from you!
Virginia