7 benefits of getting regular physical activity

Exercise is good for you. From preventing heart disease and type II diabetes to managing weight and stress, regular physical activity helps improve the quality and quantity of life

Do you want to move better, feel better, have more energy, prevent disease and live longer? You can! All you have to do is exercise hard enough to sweat a little on a regular basis. By making exercise a regular part of your life, you can greatly improve your health, well-being and quality of life. The best part is that almost everybody can benefit from exercise - you just have to find what's right for you and do it!

There are so many benefits of exercise from preventing chronic disease, relieving stress, increasing your confidence and self-esteem (it actually helps depression!) to making you look and move better that it's well worth what you put into it. Still not convinced? Exercise ............

1. Strengthens your cardiovascular and respiratory systems

Heart and lung disease are two major killers of Indian people. The cardiovascular system involves the circulation of your blood through your heart and blood vessels. Each time your heart beats a flow of blood passes into your body's maze of blood vessels. Blood pressure is the force exerted on your artery walls as blood passes through them. It tells us if your blood is flowing smoothly. If you have plaques in your arteries, (usually caused by cholesterol) your blood flow is interrupted and can cause life-threatening damage to your cardiovascular system. When you exercise regularly, your entire cardiovascular system benefits because exercise:

The respiratory system refers to the work done by your lungs as you breathe in oxygen and breathe out carbon dioxide. Exercise promotes proper breathing helping your lungs to become stronger and more efficient at delivering oxygen to nourish the cells of your body. Exercise helps your blood to travel throughout the body more easily, bringing much-needed oxygen from your lungs and nutrients from your digestive system to the rest of your body. This is one reason why you feel refreshed and more energetic after exercise - your body has been thoroughly nourished!

2. Helps prevent and manage diabetes

Type II diabetes kills and disables Indian people at rates up to 5 times higher than non-Indians. Regular exercise, along with a healthy diet, is a good way to prevent and manage type II diabetes. It helps insulin work better and lowers your blood sugar. As your muscles move during exercise, they use sugar for energy lowering your blood sugar level. Exercise also helps your body to use insulin more efficiently to bring sugar into your cells (and out of your blood).

3. Eases depression and pain and manages stress

Exercise fights depression by activating the neurotransmitters (serotonin and norepinephrine) - chemicals used by your nerve cells to communicate with one another and associated with avoiding depression. The levels of these neurotransmitters and their balance with each other play a role in how you react to things throughout the day. When you are depressed, serotonin, norepinephrine or both may be out of sync. Exercise may help synchronize these brain chemicals.

Exercise also stimulates the production of endorphins; neurotransmitters that produce feelings of well-being, provide for "natural" pain relief, and help you relax. So, did you have a stressful day at work and need to blow off some steam? A workout at the gym or a brisk 30-minute walk can help you calm down.

4. Reduces your risk of certain types of cancer

Regular exercise helps lower the risk of cancers of the colon, uterine lining (endometrium) and breast. Exercise lowers the risk of breast and uterine cancers by reducing body fat and decreasing estrogen production (estrogen, has been shown to support the growth of some female cancers), and colon cancer possibly by helping to move food through the digestive system more efficiently.

5. Gives you stronger bones and muscles

Regular exercise is one of the best things you can do to prevent the bone-weakening disease osteoporosis. Strength training exercises such as lifting weights or working with resistance tubes are great as are exercises that bear your body weight, such as walking and jogging. Strength training and weight-bearing exercises help preserve bone mass and may even increase bone density (making your bones stronger). By strengthening your muscles and bones, you also improve your balance and coordination, reducing your risk of falls.

6. Helps you lose fat (not muscle)

Being overweight can lead to a number of health conditions, including heart disease and type II diabetes. Exercise helps you get to and stay at a healthy weight by burning excess calories. Your body requires a certain amount of energy to do what it needs to do each day. When you exercise, your body works harder and needs more fuel (calories) and, even after you stop exercising your body continues to burn calories at a higher rate for a few hours. The harder your workout, the more calories you burn. If you burn more calories than you take in, you reduce body fat and have a healthier body composition. Losing body fat also helps you to look and feel better and can reduce your risk of obesity. Maintaining a healthy body weight eases pressure on your bones and joints, which can help prevent conditions such as arthritis.

7. Helps you SLEEP better

A good night's sleep helps maintain your physical and mental health. Moderate exercise at least three hours before bedtime can help you relax and sleep better at night.

Exercise at least 30 minutes almost every day each week for better health and maybe even longer life. Getting regular exercise makes daily tasks such as cleaning, grocery shopping or yard work much easier. It helps you look and feel better about yourself, be more confident, have higher self-esteem and get more accomplished. There are some studies that also show that exercise will help you live longer - but if not, at least it helps you live better.