| There is no doubt that exercise is important. Most | | | | outdoors, you are also getting some additional benefits |
| people do not get nearly as much exercise as they | | | | including fresh air and a healthy dose of vitamin D as |
| need on a daily basis and while they may know the | | | | well. Good choices for outdoor exercise: walking, |
| basic benefits, they may not know the whole story. | | | | running/jogging, cycling, hiking, swimming. Indoor |
| After all, exercise is not just important to help you lose | | | | substitutes: treadmill walking or other machines, Pilates, |
| weight and to stay physically healthy- there are a | | | | yoga, or exercise tapes. |
| number of other benefits of exercise that may have | | | | How Much Exercise Do You Need to Get the |
| nothing to do with how your body feels or looks. | | | | Benefits? |
| Exercise is not the formal act of putting on special | | | | The experts agree on only one thing: you should |
| shoes and doing some kind of movement set to really | | | | exercise every week. After that, you should decide |
| bad techno music. It can be anything that makes your | | | | which of the many benefits of exercise are most |
| body move more than usual, gets your heart rate up | | | | important to you. If you are looking to lose weight or to |
| and can involve complete silence, the greatest hits of | | | | build a certain type of body, you should up the amount |
| the Monkees, or classical music. It can even involve | | | | of exercise that you are doing. If you are simply |
| bad techno if that is what gets your heart thumping. | | | | looking for a health boost, you may be able to do a |
| Depression, Anxiety, Stress and More | | | | little less and still get the full value. The Centers for |
| Research has proven in study after study that regular | | | | Disease Control and Prevention recommends two and |
| exercise improves the brain's chemistry to ward off | | | | a half hours per week to get the maximum benefits of |
| depression and other emotional or mental health | | | | exercise. The CDC also says that 70% of women |
| problems. A gentle walk every day is good, but more | | | | under the age of 30 do not get enough exercise at all. |
| frequent and more strenuous workouts can be even | | | | You don't have to do all two and a half hours at once, |
| more beneficial. A reduction of medication for | | | | of course, you can break up the exercise throughout |
| depression or anxiety can be one of the many | | | | the day as you can, aiming for at least 10 minutes per |
| benefits of exercise. However, if daily exercise is too | | | | session and 30 minutes per day. If you get more |
| much to ask in your current condition, three exercise | | | | exercise than is suggested, it is a bonus. |
| sessions per week may be equally beneficial. (Source | | | | The Benefits of Exercise by the Numbers |
| Holland, August 2010) One of many benefits of | | | | - A 135 pound woman burns around 244 calories |
| exercise for these conditions and a number of others | | | | during 30 minutes of vigorous exercises such as jacks. |
| is the effect on brain chemistry. First, the exercise that | | | | A University of Nebraska study also reveals that |
| you do releases endorphins, the feel-good hormones | | | | women who do plyometric exercises also log in faster |
| that are equal to those released when falling in love, | | | | running times. |
| eating chocolate, or using drugs. The runner's high is a | | | | - Exercise, particularly plyometric exercises, may |
| known and measurable phenomenon that has been | | | | contribute to the strength and density of bones. Bone |
| documented with a number of runners and heavy duty | | | | density decreases by 1-2% every year so the higher |
| exercisers. | | | | that your density is before this process kicks in, the |
| There is more though. Research also shows that | | | | better you will be. |
| exercise does not only relieve and soothe the stress | | | | - The American Association of Neurological Sciences |
| that is currently being felt, but also may make the brain | | | | has said that 90% of back problems could be resolved |
| cells stronger so that you do not feel as much stress. | | | | through physical therapy and lifestyle fixes instead of |
| The neurons that are created in frequent runners are | | | | with surgery or medications. |
| less stress sensitive than the neurons in those who do | | | | Weight Loss Benefits of Exercise |
| not exercise. In addition, experts in PTSD (post | | | | To lose weight, you have to cut around 500 calories |
| traumatic stress disorder) agree that while exercise is | | | | out of your daily intake. Most people may think that |
| good, outdoor exercise is even more beneficial. | | | | doesn't sound like a lot but it becomes a problem for |
| Additionally, a 2010 study from the University of Essex | | | | many people. However, you can lose weight faster |
| in England found that five minutes of outside exercise, | | | | and easier if you increase the amount of calories that |
| especially when done near water such as a fountain | | | | you burn through exercise. If you can burn 250 calories |
| or a stream, can give a mental boost as well. | | | | and then decrease the calories that you eat by 250, |
| When you are exercising, you are not thinking about | | | | you will be able to lose around a pound a week. You |
| the things that are making you most stressed. You | | | | should not decrease your calories dramatically or you |
| tend to let go and just be in the moment. If you are | | | | will slow your metabolism. |