here are many health benefits to getting fit – both mental and physical, which we talk about later in the article. But first, let’s talk about exercising itself. The American Heart Association recommends 30-minutes of moderate activity each day, but you don’t have to exercise for 30 minutes all at one time. Many people don’t exercise because they can’t find a 30-minute block of time in their day to do so. However if you are strapped for time, even three 10-minute sessions per day can provide the same health benefits (and some studies show even more benefits with split sessions) as one 30-minute chunk of time.
And you don’t have to go to a gym to workout. A simple 30-minute brisk walk will suffice. Not only will you feel better, but if walking outside, you’ll get the advantage of getting in your vitamin D from the sun.
Improve Mental Wellness
Exercising can help alleviate several mental feelings of discomfort such as depression, anger, stress, tension and anxiety. When you get your heart rate up through exercising, more blood flows through your veins, so more oxygen gets to your brain. The additional oxygen can improve your mental acuity and memory. While exercising, endorphins are released giving you the “feel good” feeling you get immediately after exercising.
Other mental benefits include:
- Improved optimism
- More enthusiasm
- Improved self-image
- Helps kick the addiction to smoking
Improve Physical Wellness
On the physical side of things, exercising enhances your immune system thus making you more resistant to developing life-threatening diseases such as heart disease and cancer. It can also lower your blood pressure by 4 to 9 points – as much as some of the drugs used to treat hypertension.
And by exercising, your chances of living longer are increased – two hours of additional life for each hour of exercise. Start anytime to cash in on this benefit.
Just 30 minutes per day of brisk walking provides other proven health benefits:
- Better sleep
- Weight loss
- Preventing bone loss
- Improved HDL-to-LDL cholesterol ratio
- Improved muscle strength
- Reduced stroke risk by 20 percent
- Reduced coronary heart disease in women by 30 to 40 percent
- Prevents or delays chronic illnesses and diseases associated with aging