Exercise: 7 benefits of regular physical activity You know exercise is good for you, but do you know how good? By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references AskMayoExpert. Physical activity adult. Mayo Clinic; Physical Activity Guidelines for Americans.
Department of Health and Human Services. Accessed June 25, Peterson DM. The benefits and risk of aerobic exercise.
Accessed June 24, Maseroli E, et al. Physical activity and female sexual dysfunction: A lot helps, but not too much. The Journal of Sexual Medicine.
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Laskowski ER expert opinion. Mayo Clinic. June 16, See also Slide show: 5 smart exercise choices for psoriatic arthritis 6 tips for an active getaway you'll remember Accentuate the positive to make lasting health changes An appointment to exercise?
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It may also help people focus , according to recent research. Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress.
Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter. To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a minute ride on a stationary bicycle.
They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level.
Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. The skin also serves as a release point for heat. The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere. He wanted to test how effective a minute workout could be, compared to the typical minute bout. The micro-workout he devised consists of three exhausting second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries.
In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. Exercise is a natural and effective anti-anxiety treatment.
It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. Your muscles may be tense, especially in your face, neck, and shoulders, leaving you with back or neck pain, or painful headaches.
You may feel a tightness in your chest, a pounding pulse, or muscle cramps. You may also experience problems such as insomnia, heartburn, stomachache, diarrhea, or frequent urination. The worry and discomfort of all these physical symptoms can in turn lead to even more stress, creating a vicious cycle between your mind and body. Exercising is an effective way to break this cycle. As well as releasing endorphins in the brain, physical activity helps to relax the muscles and relieve tension in the body.
Since the body and mind are so closely linked, when your body feels better so, too, will your mind. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Instead of allowing your mind to wander, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves.
Exercises that involve cross movement and that engage both arms and legs—such as walking especially in sand , running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing downhill and cross-country have also been shown to reduce the symptoms of PTSD.
Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline. Higher self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful. Better sleep. Even short bursts of exercise in the morning or afternoon can help regulate your sleep patterns.
If you prefer to exercise at night, relaxing exercises such as yoga or gentle stretching can help promote sleep. More energy. Increasing your heart rate several times a week will give you more get-up-and-go.
Start off with just a few minutes of exercise per day, and increase your workout as you feel more energized. Stronger resilience. When faced with mental or emotional challenges in life, exercise can help you build resilience and cope in a healthy way, instead of resorting to alcohol, drugs, or other negative behaviors that ultimately only make your symptoms worse.
Regular exercise can also help boost your immune system and reduce the impact of stress. Just minutes of moderate exercise five times a week is enough.
Start with 5- or minute sessions and slowly increase your time. The key is to commit to some moderate physical activity—however little—on most days.
As exercising becomes a habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off. Research shows that moderate levels of exercise are best for most people. Moderate means:. A recent study in the United Kingdom found that people who squeeze their exercise routines into one or two sessions during the weekend experience almost as many health benefits as those who work out more often.
Get moving whenever you can find the time—your mind and body will thank you! Even when you know that exercise will help you feel better, taking that first step is still easier said than done. Feeling exhausted. But the truth is that physical activity is a powerful energizer. Studies show that regular exercise can dramatically reduce fatigue and increase your energy levels. If you are really feeling tired, promise yourself a quick, 5-minute walk.
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