The Benefits of Exercise

Here's something we've all heard before:  Exercise is GOOD for you.  You've probably been hearing that since your first grade gym class.  But what, exactly, does it mean?  What kinds of positive changes can someone reasonably expect if they decide to start exercising?  Exercising probably means big changes in your daily routine - can you find the time?  Are the benefits worth the hassle?  There have been many studies done over the last fifty years which document the benefits of exercise.  Some you may already be familiar with, and others may surprise you.

Higher levels of regular physical activity are associated with lower mortality rates for both older and younger adults - even those who are moderately active on a regular basis have lower mortality rates than those who are least active.

Regular physical activity or cardio-respiratory fitness decreases the risk of cardiovascular disease mortality in general and of coronary heart disease mortality in particular.  Regular physical activity prevents or delays the development of high blood pressure, and exercise reduces blood pressure in people with hypertension.

Regular physical activity lowers the risk of developing non-insulin-dependent diabetes mellitus, and colon cancer.

Weight-bearing physical activity is essential for normal skeletal development during childhood and adolescence and for achieving and maintaining peak bone mass in young adults.  This minimizes the risk of developing osteoporosis later in life.

There is promising evidence that strength training and other forms of exercise in older adults preserve the ability to maintain independent living status and reduce the risk of falling.  Regular physical activity may be beneficial for many people with arthritis.

Physical activity appears to relieve symptoms of depression and anxiety and improve mood.  Regular physical activity may reduce the risk of developing depression.

Recent studies have shown that exercising for 10 minutes three times each day (i.e. a ten minute walk before work, during lunch, and after dinner) increased fitness almost as much as one 30-minute workout.  The most recent recommendations advise people of all ages to include a minimum of 30 minutes of physical activity of moderate intensity (such as brisk walking) on most, if not all, days of the week.

Experts advise consulting with a physician before beginning a new physical activity program for people with chronic diseases, such as cardiovascular disease and diabetes mellitus, or for those who are at high risk for these diseases.  Experts also advise men over age 40 and women over age 50 to consult a physician before they begin a vigorous activity program.
 

Reference:  Physical Activity and Health:  A Report of the Surgeon General, can be found at http://www.cdc.gov/nccdphp/sgr/sgr.htm