Benefits of Daily Exercises 

 Most of us know that exercise is good for us. We know that it can help us lose weight or maintain our current weight. But if you are like many Americans, you are busy, you have a sedentary job, and you haven’t yet changed your exercise habits. The good news is that it’s never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

Regular exercise and physical activity may:

· Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

· Reduce your risk of heart disease. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

· Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

· Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

· Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.

· Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.

· Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

· Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.

· Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.

· Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer. 

· Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How often should you work out?

The current guideline for physical activity for adults is a minimum of 30 minutes of moderate-intensity exercise five days a week. But we all know that exercise and making it to the gym is easier said than done.

You can get exercise from the following activities:

· Walking two miles in 30 minutes.

· Biking five miles in 30 minutes.

· Swimming laps for 20 minutes.

· Running one and a half miles in 15 minutes.

· Doing water aerobics for 30 minutes.

· Playing volleyball for 45 minutes.

· Playing basketball for 20 minutes.

· Jumping rope for 15 minutes.

· Walking stairs for 15 minutes.

· Washing your car for 45 minutes to an hour.

· Gardening for 30 to 45 minutes.

· Raking leaves for 30 minutes.· Dancing for 30 minutes.

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