| There are many benefits, both obvious and | | | | Regular exercise does help maintain healthy |
| hidden of exercising, but the main benefits of | | | | muscle, including that of the intestines and |
| exercise include: | | | | probably thereby assists in removing toxins from |
| 1) Reducing the risk of developing and/or dying | | | | the body. |
| from heart disease. Exercise helps to lower levels | | | | 5) Improving psychological well being. Physical |
| of LDL (or "bad") cholesterol, reducing the risk of | | | | activity stimulates brain chemicals called |
| plaques (blockages) in the arteries. | | | | endorphins which can lift mood and promote |
| 2) Reducing high blood pressure or the risk of | | | | feelings of well-being. |
| developing high blood pressure. Regular exercise | | | | Regular exercise can make you look better, |
| helps increase lung capacity, improving the amount | | | | trimmer and brighter, and therefore helps to |
| of oxygen available to the body's tissues, which, | | | | boost self confidence. Regular exercise can help |
| together with increased heart muscle strength, | | | | ease stress and lift depression. |
| helps blood flow more efficiently through the | | | | The actual level of benefit from exercise depends |
| body. | | | | on three factors: the frequency, level of intensity, |
| 3) Reducing the risk of developing obesity. | | | | and the length of time engaging in the activity. |
| Exercise burns calories, so that on a regular basis, | | | | For example, aerobic exercise performed only |
| exercise can help lose weight, which has a | | | | twice a week, at less than moderate intensity, |
| knock-on effect in helping to prevent several | | | | and for less than 10 minutes is unlikely to be |
| diseases, including diabetes for example. | | | | sufficient to make any difference to physical |
| Strength training exercises help build muscle | | | | fitness. |
| tissue, improving overall strength, and boosting | | | | The minimum requirement to maintain fitness is |
| metabolism which further helps in avoiding excess | | | | reckoned to be exercise performed three times a |
| weight. | | | | week, at moderate intensity ( raises the heart |
| Also regular exercise helps keep joints flexible and | | | | rate by 20-30%), for a period of at least 30 |
| less prone to injury through strain. Weight bearing | | | | minutes. More intense or longer periods of |
| exercise stimulates bone growth, helping to keep | | | | exercise may be required to improve on a level |
| bones strong and warding off osteoporosis. | | | | of fitness. |
| Weight bearing exercises are not just about | | | | These are generalisations of course, and people |
| weight lifting, but include also walking, jogging, | | | | vary with regard to their needs and abilities, so |
| running, skiing, dancing, tennis and other sports. | | | | the amount of exercise that you do, is up to you. |
| 4) Reducing the risk of developing colon or breast | | | | There seems little doubt that any exercise is |
| cancer. Studies have shown that people who | | | | better than none, so even a short walk each day |
| exercise regularly seem to have lower rates of | | | | can help to maintain health. To increase fitness |
| these cancers, although the precise mechanism is | | | | you may need to take on rather more than that |
| not known. | | | | and tailor a plan suitable for you. |