Live Smart. Live Healthy. Live Long.
30 FOR LIFE
PHYSICAL BENEFITS
Ready to Reap the Physical Benefits?
When most people think about the physical effects of exercise, visual changes in physique are what typically come to mind. Looking "fit" can be a powerful motivator, but exercise has deeper effects on the body than what the mirror may reflect.
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Anaerobic exercises (strength or resistance training) such as squats, bench press, deadlifts, or sprints are helpful in developing muscle and bone strengthening. Building muscle is pivotal for activities of daily living to assist with everyday movements with correct posture. Additionally, weight lifting places stress on the bones and the bones become bigger and stronger leading to prevention of osteoarthritis or osteoporosis.
Aerobic exercise (cardiovascular training) such as running, bicycling, and swimming, is incredibly important for heart health in particular. Regular participation in aerobic exercise can reduce the risk of two leading causes of death in the United States, heart disease and stroke. A recent study found that runners had a 45% lower risk of cardiovascular mortality compared to non-runners. Aerobic exercise along with a well balanced diet can help in maintaining or lowering weight to prevent type 2 diabetes. People that are more physically active also have a lower chance of colon or breast cancer.
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The “magic number” is 300 minutes (5 hours) of moderate-intensity or 150 (2 ½ hours) minutes of vigorous exercise per WEEK to obtain substantial benefits. Adopting this type of lifestyle will not only make a person healthier and feel better, it will keep them alive longer because they are reducing the risk of many diseases.
Reference
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Blair, S. N., Church, T. S., Lavie, C. J., Lee, D., Pate, R. R., & Sui, X. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk. Journal of the American College of Cardiology, 64(5), 472-481.