The Use Of Moderate Exercise

 

                                  By Susan Adams, M. Ed l0/6/09

 

 

Objective:  The objective of this article is to describe for readers the benefits of moderate exercise.

 

Summary:  The best way to look and feel better and to improve your health is with exercise.  It takes just thirty minutes each day to improve yourself physically and mentally.  This article is designed to describe how this works and to suggest some forms of moderate exercise.

 

 

Simply taking the time to move your body in a moderately strenuous way for about one half hour on most days can lead to enormous benefits in terms of your mood, health, weight, and ability to live an independent and fulfilling life.

 

You do not have to be athletic to do this.  Studies show that just walking at a brisk pace for about thirty minutes on most days leads to significant health benefits.  If you add some simple strengthening exercises two or three times a week, the benefits are even greater.

 

If you are not currently exercising, gradually work toward completing thirty minutes of moderately strenuous exercise.  Achieving this goal will allow you to feel and see the results.

 

Aerobic conditioning is at the heart of any plan to increase fitness.  This includes just about any activities that increase your breathing and heart rate for a sustained period of time.  Common forms of exercise such as walking, bicycling, or swimming are forms of aerobic exercise.  Mowing the lawn with a push mower, scrubbing floors, playing with children and going dancing are other forms.

 

Whatever the exercise of activity, you should feel yourself working and possibly even breaking into a sweat.  However, you should still be able to complete a seven-word sentence in one breath,.

 

If you can't find time to do thirty minutes or longer in a block it is fine to break it up into shorter periods of ten minutes or more.  You can also incorporate exercise into your daily routine by  using the stairs, walking to the store, walking on your lunch break, or walking your dog--which is good for both of you.  The idea is to end your day with a total of thirty minutes of exercise or more.

 

What can thirty minutes daily of exercise do for you??  It can lower your blood pressure by five to ten millimeters which can be enough in some cases to avoid the use of blood pressure medications.  You can  improve your cholesterol.  Exercise often increases the concentration of high-density lipoprotein (HDL) and also reduces triglyceride levels.

 

Exercise can prevent or manage type 2 diabetes.  The exercise helps insulin to work better in your body by lowering blood sugar levels.  In addition, it prevents glucose from building up by helping muscles to convert glucose to energy.

 

Exercise consumes energy and helps you to maintain a  good caloric balance.  If you couple the exercise with a healthy diet this is the est way to shed fat and maintain a fit body.  If you want to lose weight, increase your daily exercise to one hour.

 

Exercise has been shown to build the immune system, improve circulation, reduce body fat, and speed digestion.  All of these things play a role in cancer prevention, particularly cancers of the colon, prostate, uterine lining, and breast.

 

Exercise helps to reduce stress and improve depression and anxiety by increasing the brain chemicals that give us optimism and level  mood.  Exercise also improves sleep.

 

Exercise may increase bone density and protect against bone mass decline, especially if weight-bearing activities are involved.  Physical activity has an important influence on maintaining bone strength.

 

Older adults often say that they lack energy for normal activities and can't do the things that they used to do.  Often this lack of energy is really a lack of activity.

 

The first issue is to get medical clearance for an exercise program.  Then, given the "all clear", find ways to stay motivated.  You might join a club or take a class.  You might walk with a friend.  Using measuring tools like a pedometer or keeping a journal can help you to track your progress.

 

No matter what exercise you do, spend a few minutes gently stretching various muscle groups at the end of your exercise routine.

 

Remember, the point of exercise is not just to add a few more years to your life.  Exercise is about being alive--feeling healthy, getting out, and enjoying the world around you while you keep your vitality to continue doing so!