If there’s one thing nearly everyone knows about exercise, it’s that we all need it if we want to be healthy. This association is undoubtedly common knowledge by this point, but what some may fail to fully understand is just how far these benefits go. Research continues to amount that shows how maintaining adequate physical activity levels is associated with a plethora of both physical and mental health benefits, and it can extend your expected lifespan, too.
This list is expansive and encompasses numerous fundamental areas of health, but some of the most notable benefits of exercise and physical activity include the following:
If reading these benefits motivates you to become more active, you may be wondering just how much physical activity you should be striving to get regularly. The American Heart Association, CDC, and guidelines from most other authority sources recommend that all adults aim for the following each week:
Moderate–intensity aerobic physical activity
Aerobic physical activity, or “cardio,” is any activity that increases your heart rate, and intensity is how hard your body is working during a physical activity. A moderate–intensity aerobic physical activity is one that causes you to work hard enough to raise your heart rate and break a sweat. One of the easiest ways to determine if an activity is moderate intensity is that you’ll be able to talk, but not sing, the words to your favorite song. Here are a few examples of moderate–intensity physical activities:
Vigorous–intensity aerobic physical activity
A vigorous–intensity aerobic physical activity is one that increases your heart rate more noticeably, causing you to breathe harder and faster. The easiest way to tell if the intensity of an activity is vigorous is the talk test: if you’re unable to say more than a few words without pausing for a breath, you’re engaging in a vigorous–intensity activity. Here are a few examples:
Strengthening exercises
Any exercise or activity that builds strength is classified as a strengthening exercise, and weights are not necessarily required. Strengthening exercises should be done in addition to aerobic activity and work all the major muscle groups of the body: legs, hips, back, chest, abs, shoulders, and arms. These exercises can be performed on the same or different days of the aerobic activity—whichever is easier for you—and should be done to a point where it’s hard for you to do another repetition without help. Try to do at least 1 set of 8–12 repetitions for each exercise, but more is always better. Here are some examples of muscle–strengthening exercises:
If you’re interested in increasing your physical activity levels but don’t know where to begin, we can help you get started on an exercise program that works for you.
