Benefits of Exercise

The benefits of exercise are improved health and vitality! A review published in the 2010 International Journal of Clinical Practice even reported that exercise can add years to your life.

Everyone loves instant gratification, but it takes time to realize the full benefits of exercise. If you want to look and feel amazing, you need to make permanent changes to your lifestyle.

It's never too late to start making healthy changes
that can add years to your life!

1. Exercise to Strengthen Your Relationship

Research shows that sharing an activity with your significant other is the number one predictor of a happy marriage. It can also take your friendship to a whole new level.

Thanks to the feel good endorphins that are released when you exercise, any activity that gets your blood pumping can bring you closer, according to Sonja Lyubomirsky, Ph.D., professor of psychology at the University of California.

When you work out together you get both a good work out and time spent alone. There is a real sense of sharing when you workout together. It unites and energizes both you and your partner.

The benefits of exercise can be an amazing relationship with your partner!

2. Exercise to Slim Down

If you want to lose weight, exercise at least 50 minutes of moderately intense cardio activity five days a week. It is also suggested that you lower your total calories and eat a healthy diet of more vegetables, fiber and lean protein.

For faster weight loss, try interval training. Intervals are the best exercise for weight loss. Research shows that women who do four minutes of intense aerobic exercise followed by two minutes of recovery burned 36 percent more fat and improved their overall fitness level.

High intensity intervals burn calories at a faster rate and help improve the body's ability to use fat as fuel. The secret to accelerated fat burning is that interval exercise focuses on belly fat which is the ugliest and hardest fat to get rid of.

The benefits of exercise can be a slim body if you are willing to work hard!

3. Exercise to Keep Your Heart Healthy

Studies show you can lower your risk of heart disease and add about four years to your life if you exercise at least thirty minutes of moderately intense cardio activity five days a week or twenty minutes of high intensity cardio three days a week.

Research conducted at the Harvard School of Public Health discovered even more important benefits to exercise. Studies show that women can lower their risk of high blood pressure and heart disease if they keep their weight similar to what it was when they graduated high school.

New evidence links poor flexibility with heart disease. Japanese researchers found that middle age individuals who were less flexible doing the "sit and reach your toes" exercise also had stiffer arteries than those who were more flexible. Increase your flexibility with yoga, Pilates and tai chi!

The benefits of exercise can be a very healthy heart!

4. Exercise to Stay Mentally Fit

Another reason to get your body moving is because exercise benefits go beyond just looking good. One of the most important ways to keep mentally sharp is to exercise.

Like all cells in the body, brain cells perform better with a steady supply of oxygen. The challenge of learning and mastering different moves can significantly improve brain health as well. A healthier lifestyle means a brighter mind.

A study conducted at the Beckman Institute for Advanced Science and Technology at the University of Illinois showed that moderately intense aerobic exercise stimulates the growth of neurons in the hippocampus, the area of the brain associated with memory.

If you already get enough cardio exercise, then start adding weight training to your exercise program. The cognitive function of older women who lifted weights once or twice a week improved nearly 12 percent compared with women that followed a simple stretch and toning routine. So work out as often as possible to stay mentally sharp! It will help to keep your brain about three years younger.

The benefits of exercise can be improved mental acuity.

5. Exercise to Strengthen Your Bones

If you have osteoporosis, high impact vigorous exercise may result in bone fractures, especially if you are new to exercise. However, low impact workouts are important for building bone density and preventing further bone loss.

Regular exercise also builds muscle strength to help prevent falls. People with osteoporosis can benefit from the following types of exercise...

• Tai chi, walking and swimmng are great low impact workouts that allow bones to grow and strengthen slowly without risk of fracture.


• Weight bearing exercise that delivers an impact, such as hiking, jumping rope, climbing stairs, playing tennis, dancing or doing low impact aerobics helps the bones grow stronger.


• Resistance exercise is also important to increase bone strength so be sure to include strength building exercises such as lifting weights or using resistance bands.

In order to increase your bone density and reduce the risk of fractures, the exercise commitment should be thirty minutes of moderate to high intensity weight bearing aerobic activity most every day of the week and resistance exercise two to three times a week. In order to grow stronger, bone tissue must be stressed through impact with the ground or muscles pulling on it.

The benefits of exercise can be increased bone density.

Bonus Tip To Increase Bone Density

Another Way to Get Strong Bones

In addition to exercise, an occasional cold beer can also help build strong bones according to a study from the University of California.

• Beer is a rich source of silicon, a bone building nutrient that can help prevent osteoporosis. The silicon levels of beer vary depending on the brewing process.

• According to the study, the beers with the highest levels of silicon are Sierra Nevada India Pale Ale, Bass Pale Ale, Bard’s Ale, Budweiser Regular Lager, Samuel Adams Summer Ale and Amstel Light Lager.