The average American adult (aged 18-65) gets only 2 hour a week of exercise. Keep in mind that number is across seven days! Obviously, we are not getting close to the recommended 150 minutes of moderate or 75 minutes of vigorous exercise needed weekly. When we refer to physical activity (PA), where not talking about athletic participation. We mean activities like walking, dancing, chores around the house, and gardening as a few examples. Many of which can be easily added into your daily routine. In basic terms, think of PA as any movement of the body that requires energy expenditure.Â
Here are just a few of the many benefits of exercise you may not be aware of.
Ten Eye Opening Exercise Statistics
- According to the Centers for Disease Control and Prevention (CDC), only 25 percent of Americans are getting the amount of exercise needed to improve health.
- More than 75 percent of consumers say being physically active helps their mental health, according to a report by Mind Body.
- One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few week.
- Multiple studies have shown that combining aerobic exercise with resistance training can maximize fat loss while maintaining muscle mass, which is essential for keeping the weight off and maintaining lean muscle mass.
- Physical activity can be a real energy booster for many people, including those with various medical conditions.
- According to the Mayo Clinic, no matter what your current weight is, being active boosts high density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.
A Few More…
- Exercise causes your body to produce more endorphins, which trigger feelings of happiness. Research has shown that in people with major depression, exercise can increase the chance of remission by 22 percent by a release of endorphins. Keep in mind, a 2013 study found no difference between the effectiveness of antidepressants and exercise.
- A 2019 study of adult men age 65 and older found that the mood-boosting benefits of exercise continue well into old age, underscoring why it’s so vital to stay active.
- According to Wake Internal Medicine, “cardiovascular exercise can lower blood pressure after each exercise session. As people get older, blood vessels stiffen and restrict blood flow causing blood pressure to rise. Exercise releases hormones that can help to make these blood vessels flexible and decrease the rise in blood pressure.”
- Evidence demonstrates that leading a physically active lifestyle has a positive impact on your immune system. According to research, exercise reduces the incidence of communicable and non communicable diseases. Thus, it is implied that exercising improves defense activity as well as the metabolic health of the body. Frequent exercise has also been shown to delays the decline in immunity responses associated with aging.
Final Thoughts
We know, intuitively, that being more active offers great deal of benefits. It seems that people have issues fitting exercise into their day or staying consistent with it. First, find activities that you like doing either by yourself or with a group of friends. Next, aim for just 30-minutes most days of the week to get started.
References
Weinstein, A., et al., (2017). Mental health consequences of exercise withdrawal: A systematic review. Gen Hosp Psychiatry. 49:11-18. doi: 10.1016/j.genhosppsych.2017.06.001.
Schroeder, E., et al., (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS One. 14(1): e0210292. doi: 10.1371/journal.pone.0210292.
Ellingson, L. et al., (2014). Active and sedentary behaviors influence feelings of energy and fatigue in women. Med Sci Sports Exerc. 6(1):192-200. doi: 10.1249/MSS.0b013e3182a036ab.
Belvederi M., et al. (2018). Physical exercise in major depression: Reducing the mortality gap while improving clinical outcomes. doi:10.3389/fpsyt.2018.00762.
Stay Strong Together
Try Jefit app, named one of the best apps for 2023 by Lifewire, GLAMOUR, Appgrooves, and in 2020 & 2021 by PC Magazine, Men’s Health, The Manual and the Greatist among many others. The app comes equipped with a customizable workout planner and training log. In addition, the app also has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefits 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 with Jefit as you live your fitness lifestyle.
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