Did You Know Exercise Offers These 12 Health Benefits?

Some pass judgement on their diet and exercise plan by what the bathroom scale reads. But that should not be the case. With regular exercise, we improve many aspects of our health and fitness. Sometimes the benefits are not visible to the naked eye. Here are just a few of the many health benefits of exercise that you receive from lifelong exercise.

Health Benefits of Exercise (Strength & Cardio)

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Health Benefits of Strength Training

  • Building muscle mass can increase metabolism by 15 percent. This in turn can rev up a sluggish metabolism and improve functional ability. All by performing strength training at least two to three times a week for the rest of your life.
  • Strength training slows or prevents sarcopenia – which literally means the “loss of flesh.” We all lose muscle mass as we age – and you can begin to lose muscle around 30 years old. You can also expect to lose muscle at a rate of 10 percent each decade starting at age 50.
  • It plays a role in disease prevention – like preventing or managing type 2 diabetes, as an example.
  • Helps improve the way you move your body resulting in better balance and less falls as you age (you can reduce your risk for falling by 40 percent).
  • An additional health benefit of exercise is – it spares the loss of muscle mass during weight loss (Donnelly et al., 2003).
  • Will offset bone loss as you age – women can expect to lose 1 percent of their bone mass after age 35 and this can increase following menopause.
  • According to research, individuals who did not strength train lost about 5 to 8 pounds of muscle every ten years, with a by-product being a reduction in metabolism of about 50 calories a day.

Cardiovascular Exercise

  • Regular aerobic exercise improves your mood by decreasing stress and anxiety levels – read Exercise for Mood and Anxiety by Michael Otto, Phd and Jasper Smits, PhD.
  • Cardio exercise like jogging, hiking, jump roping, etc. will “load” your bones and in turn make them stronger.
  • Regular aerobic-type exercise improves heart function, lowers your resting heart rate, and enables your body to deliver oxygen more efficiently to your working muscles.
  • Speaking of a lower heart rate, here is a health benefit of exercise many people don’t realize. Decreasing your resting heart rate a small amount can he beneficial. Lowering heart rate from 70 to 60 beats per minute, the heart beats 14,400 less times over the course of a day. by the end of a year, that equates to more than five million less beats!
  • The American College of Sports Medicine reports that higher levels of cardiovascular fitness is associated with approximately a 50 percent reduction in disease risk.

Build Strength with the Jefit App

The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. It comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong and recover well using Jefit.

Reference

Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. (2003). Is Resistance Training Effective for Weight Management? Evidence-Based Preventive Medicine. 1(1): 21-29.

Amazing Health Benefits of Exercise During This Unprecedented Time

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What can you do to keep you and your family safe during this extremely stressful time? We now know wearing a mask, hand washing and social distancing improves our chances of staying healthy. The health benefits of exercise coupled with the above advice may be just the answer. We have been looking to put a dent in this pandemic as a CV-19 resurgence is brewing. This might be just the one two punch needed to knock this pandemic out for good.

The following is a look at just a few of the many health benefits of exercise. Many of us are sadly experiencing more stress since March 11, 2020. The cumulative effect of all this stress is obviously not healthy for the body. A recent study showed younger people are not exercising at a rate as pre-pandemic. One group, however, that is not part of this inactive group, are individuals sixty-five and older. They are finding time to exercise in record number. How about the rest of us?

Take Advantage of the Many Health Benefits of Exercise

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Exercise Improves Mood and Mental Health

During each exercise session, the body releases chemicals like endorphins and dopamine that improve our mood and make us feel more relaxed. Another chemical you may not have heard much about is brain-derived neurotrophic factor (BDNF). It may be the most important chemical released during exercise since it fosters long-term brain health. BDNF acts not only as a growth factor, it also promotes the formation of new connections between nerve cells. As a result, regular exercise helps you manage stress better and reduce your risk of depression.

“People suffering from depression are 2.5 times more likely to have experienced stressful life events. Exercise appears to help buffer these negative life events,” according to the authors of the book, Exercise for Mood and Anxiety.

Regular Exercise Will Improve Sleep

As I’m sure any physician or exercise expert will tell you, sleep is a critical component for mind and body restoration. With an inadequate amount of sleep, the body will eventually have issues with the recovery and building processes from that days workout. It has a lot to do with your central nervous system (CNS). When the body goes away from getting optimal amount of sleep – no matter what the reasons – the CNS does not get time to fully “recharge” or recover. Why is this even important? Because your CNS is responsible for reaction time and initiating muscle contractions and much more. As a result, the body becomes slower and will feel weaker in workouts.

Health Benefits of Exercise: Studies Demonstrate if You “Do It” You Live Longer

Author Dan Beuttner of the Blue Zones has spent most of his career studying populations that live longer. The different “blue zones” that he studies are areas from around the world where people were 3 times more likely to reach 100 years old who followed a series of strategies. Two of the more important were the types of food someone ate on a regular basis and daily activity.

Walking more is associated with longer life. Adults who walked 8,000 steps per day had a 51 percent lower risk of all-cause mortality, compared to those who walked 4,000 steps a day as reported by researchers in a JAMA study. Not into walking but you like to run? A study in the British Journal of Sports Medicine reported any amount of running, even once a week, was associated with a 27 percent lower risk of all-cause mortality.

Regular Strength Training Keeps You Healthy

One of the first things you think of when strength training comes to mind is muscle. When done correctly, strength training builds additional muscle mass. This in turn keeps someone healthier and more functional, especially as they age. The health benefits of exercise – especially strength training – include increased bone strength as well. Remember, that tendons connect muscle to bone. As we lift weights, the resistance creates a “pulling” effect on the tendon that consequently pulls on the bones making them stronger over time.

Data from a 2017 study looking at more than 28,000 women from the Women’s Health Study showed “a moderate amount (≈1–145 minutes/week) of strength training was associated with lower risk of all‐cause mortality compared with 0 minutes/week, independent of aerobic activity.” In a second systematic review study of 1430 studies, showed resistance training was associated with a 21 percent lower all-cause mortality and that number more than doubles when aerobic exercise is added. According to the authors, “resistance training is associated with lower mortality and appears to have an additive effect when combined with aerobic exercise.”

There probably has not been a more important time to either start or maintain your exercise routine. The benefit of reducing stress alone should be enough to make you exercise most days of the week. Try using the Jefit app to help make your life a bit easier as well. The award-winning app will help you plan, record and track your strength training sessions. Stay strong especially during these stressful times!

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