"Exercise improves your health." You hear it all the time, but what does that really mean?
Heart disease is still the #1 killer in North America, and inactivity is one of the major risk factors for heart disease. However, exercise helps improve heart health, and can even reverse some heart disease risk factors.
Here are 3 very specific exercise benefits for your heart:
1. Lower Blood Pressure
A study by the National Institutes of Health showed that regular exercise (30+ minutes of moderate activity, 5+ days a week) reduced blood pressure in 75% of subjects who had high blood pressure.
The reductions were approximately 10 mmHg for both systolic and diastolic blood pressures.
According to the American College of Sports Medicine, the blood pressure lowering effects of exercise can be observed as soon as one to three hours after a single 30- 45 minute workout!
This response can linger for up to nine hours post-exercise. Permanent blood pressure changes can be seen as early as three weeks to three months after beginning an exercise program.
2. Improve Cholesterol Levels
A 2001 review involving patients with high cholesterol demonstrated a change in HDL (good cholesterol) and LDL (bad cholesterol) levels after a 12-week exercise program. On average, subjects experienced a 4.6% increase in HDL, a 5.0% decrease in LDL, and a 3.7% decrease in triglycerides.
Other studies show widespread improvements in cholesterol levels are related to the amount of activity and not the intensity of exercise. The more minutes you exercise per week, the more your cholesterol levels will improve, even if accompanied by a minimal weight change.
3. Prevent Type II Diabetes
The combination of physical activity and weight loss has a powerful effect on preventing the onset of Type II diabetes in high-risk individuals. In a study by the Diabetes Prevention Program, participants who exercised and lost excess weight had a 58% reduction in the onset of Type II diabetes over 2.8 years, compared to the control group.
Most of these health benefits can be achieved through moderate-intensity physical activity. Experts recommend at least 30 minutes, 5 days a week. Moderate-intensity activity causes a slightly increased rate of breathing and heart rate. Aim for at least 2 of those days to be full one-hour workouts.
The bottom line on exercise
The good news is that it's never too late to start an active lifestyle. No matter how old you are, how unfit you feel, or how long you've been inactive, research shows that starting a more active lifestyle now through consistent, moderate-intensity activity can make you healthier and improve your quality of life.
Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise.
Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises. Need extra motivation or guidance? Better Body Exchange is the perfect class for you!
Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.
Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
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