Every Woman Southeast Blog

Collaborating to improve the health and well-being of young women in the South

Looking & Feeling Your Best

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Physical Fitness: 
Looking & Feeling Your Best
We’ve all heard it many times before: regular exercise is good for your health and can help you lose weight. But if you’re like many Americans, you’re busy, you have a sedentary job, or you just haven’t gotten around to changing your exercise habits. The good news is that it’s never too late to start!
With spring in the air and summer on the way, it’s time to take advantage of the beautiful weather and get active! Even making small changes to your routine can help you get started. Read on to learn the benefits of  physical fitness and how you can make it a more regular part of your life!
Health Benefits of Exercise
As many of us know, taking part in regular physical activity can help us look and feel our best. Here are some specific ways that exercise can improve our health:
  • Help control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity.
  • Reduce your risk of heart disease. Exercise strengthens your heart and improves circulation. The increased blood flow raises the oxygen levels in your body, which helps lower your risk of high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
  • Help manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. If you already have one of those diseases, exercise can help you manage it.
  • Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
  • Improve your mental health and mood. During exercise, your body releases chemicals that can make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
  • Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
  • Strengthens bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
  • Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.
  • Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
  • Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
  • Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from things like heart disease and some cancers.
How to Make Exercise Part of a Regular Routine
Many people see the greatest benefits from physical activity when they make it a regular part of their routine. But if you have a demanding job or a family to support, that can be quite a challenge. Here are some ways to help you better incorporate physical activity into your everyday life:
  • Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker’s office instead of sending an email. Wash the car yourself. Park further away from your destination.
  • Be active with friends and family. Having a workout partner may make exercise more enjoyable. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class.
  • Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
  • Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit; if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.
  • Find activities that you can do even when the weather is bad. For example, walk in a mall, climb stairs, or work out at a gym or recreation center.

This content is provided by MedlinePlus. 
Visit their ” Benefits of Exercise” webpage for  additional information and resources related to physical fitness.