Why should I exercise?

Everyone knows they should do it. Some do it with vigor. Some not at all. I am talking about exercise, of course! Many people join a health club or gym this time of year because they want to lose weight. While losing excess weight in hopes of looking and feeling better may be the motivation for starting an exercise program, there are many additional health benefits for adults of all ages.

According to the 2008 Physical Activity Guidelines released by the U.S. Department of Health & Human Services, regular exercise leads to weight loss, improved cardiorespiratory and muscular fitness and improves cognitive function in older adults. There is also strong evidence that regular exercise lowers the risk of many health concerns and chronic diseases such as coronary heart disease, stroke, high blood pressure, type 2 diabetes, metabolic syndrome, colon cancer, breast cancer and high cholesterol and reduces symptoms of depression. The report shows moderate evidence that regular exercise may lower risks of lung and endometrial cancers as well as improve bone density and sleep quality.

I don't know about you, but I think this is a great list of health benefits that can come from engaging in regular exercise! Now you don't have to be a gym rat like me to reap these benefits! According to the American Council on Exercise (ACE), most health benefits occur with just 150 minutes of moderate physical activity at week. This can include jogging, cycling or even walking your dog at a brisk pace. Even greater benefits come when resistance training, or weight training, is incorporated at least twice a week. According to ACE, one of the most direct benefits or regular resistance training is is an increase of bone mineral density, which may reduce the risk of osteoporosis. Other benefits include improvement of insulin response, lower blood pressure, reduce pain of arthritis, decrease in depression and improved body composition. Which means you will be improving you health on the inside while looking good on the outside!

If you don't work out regularly, don't despair!  Everyone has to start somewhere and any exercise is better than no exercise! 150 minutes a week may seem overwhelming and it may be hard at first. If you don't exercise at all, go for 50 the first week, then 75, then 100. Work up to it. Before you know it, you will be at 150 minutes.  If you already clock in more than that on the treadmill each week, start incorporating weight training and try a cardio or tabata class to up your intensity.  Changing your routine just may get you out of that plateau you've been stuck on and re-energize your commitment to work out.

The question is now... are you ready to reap the benefits of exercise?  What are you waiting for?  Go. Start.  Today.