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FITNESS (/EVERYTHING-YOU-NEED-KNOW-ABOUT-FITNESS-WHY-ITS-ABOUTWAY-MORE-THAN-HITTING-GYM/)
The Lifelong Benefits of Exercise
Stop procrastinating and start exercising! The bene ts of physical tness are too great to
ignore.
By Heidi Tyline King (/authors/heidi-king/)
Medically Reviewed by Niya Jones, MD, MPH (/authors/niya-jones/)
Last Updated: July 01, 2009
Feel younger, live longer. It's no slogan — these are actual bene ts of regular exercise. People
with high levels of physical tness (//www.everydayhealth.com/everything-you-need-knowabout- tness-why-its-about-way-more-than-hitting-gym/) are at lower risk of dying from a
variety of causes, according to a recent study published in the Journal of the American Medical
Association.
Physical Fitness: What the Bene ts of Exercise Mean for You
There's more good news. Research also shows that exercise enhances sleep, prevents weight
gain, and reduces the risk of high blood pressure (//www.everydayhealth.com/high-bloodpressure/guide/), stroke (//www.everydayhealth.com/stroke/guide/), type 2 diabetes, and
even depression.
"One study found that when breast cancer (//www.everydayhealth.com/breast-cancer/guide/)
survivors engaged in exercise, there were marked improvements in physical activity, strength,
maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy
director for the O ce of Strategic and Innovative Programs at the National Heart, Lung, and
Blood Institute of the National Institutes of Health.
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"Another study looked at patients with stable heart failure and determined that exercise
relieves symptoms, improves quality of life, reduces hospitalization, and in some cases,
reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just
important for people who are already living with health conditions: "If we can see bene ts of
moderate exercise in people who are recovering from disease, we might see even greater
bene ts in those of us who are generally well."
Physical Fitness: Exercise Basics
Physical activity (/ tness/basics/di erence-between-exercise-and-physical-activity.aspx)
doesn't have to be strenuous to produce results. Even moderate exercise ve to six times a
week can lead to lasting health bene ts.
When incorporating more physical activity into your life, remember three simple guidelines:
1 Exercise at moderate intensity for at least 2 hours and 30 minutes spread over the
course of each week.
2 Avoid periods of inactivity; some exercise at any level of intensity is better than none.
3 At least twice a week, supplement aerobic exercise (/ tness/workouts/why-you-needaerobic-exercise.aspx) (cardio) with weight-bearing activities that strengthen all major
muscle groups.
Physical Fitness: Making Exercise a Habit
The number one reason most people say they don't exercise is lack of time. If you nd it
di cult to t extended periods of exercise into your schedule, keep in mind that short bouts
of physical activity in 10-minute segments will nonetheless help you achieve health bene ts.
Advises Permuth-Levine, "Even in the absence of weight loss, relatively brief periods of
exercise every day reduce the risk of cardiovascular disease."
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Set realistic goals and take small steps to t (/)
more movement into your daily life, such as
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taking the stairs instead of the elevator and walking to the grocery store instead of driving.
"The key is to start gradually and be prepared," says Permuth-Levine. "Have your shoes
(/ tness/best-athletic-shoe-for-your-workout.aspx), pedometer, and music ready so you don't
have any excuses."
To help you stick with your new exercise habit, vary your routine, like swimming one day and
walking the next. Get out and start a baseball or soccer game with your kids. Even if the
weather doesn't cooperate, have a plan B — use an exercise bike in your home, scope out
exercise equipment at a nearby community center, or consider joining a health club
(//www.everydayhealth.com/ tness/choosing-the-right-health-club.aspx). The trick is to get to
the point where you look at exercise like brushing your teeth and getting enough sleep — as
essential to your well-being.
Remember that physical tness is attainable. Even with small changes, you can reap big
rewards that will pay o for years to come.
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