Getting Physically Active
 

Live Your Life Well by Being Physically Active……How Exercise Helps

The dusty tennis shoes. The gym membership that mostly exercises your wallet. The jump rope coiled at the back of the closet. Lots of us have proof that it can be tough to stick with exercising. Pump up your resolve by considering that exercise can:

  • prevent heart disease and high blood pressure
  • lower your risk for stroke, osteoporosis, colon cancer and diabetes
  • improve your sleep
  • increase your energy
  • decrease some kinds of pain
  • boost your immune system
  • help with weight management

Exercise matters for your mood too. Millions of people have found it:

  • decreases stress, anger and tension
  • reduces anxiety and depression
  • offers a greater sense of well-being

It's not clear exactly how exercise boosts mood, but experts say it:

  • relieves pent-up muscle tension
  • stimulates feel-good hormones
  • burns off stress hormones
  • increases blood flow to the brain

Sweating: The Details

Sure, lots of us would rather serve cookies than tennis balls and would rather channel-surf than surf. But some tips can make exercising easier. For one, you don't have to join a glitzy gym: Lots of city recreation departments, senior centers and YMCAs have great equipment and fun classes (salsa dancing, anyone?) at reasonable rates. Also find out if you can hit the track at your local high school.

Here's some more helpful information to strengthen your ability to exercise:

How Much Exercise Do You Need?

For your overall health, the American Heart Association recommends

  • at least 30 minutes of moderate aerobic activity (think walking or a leisurely bike ride) five days a week PLUS strength training twice a week.
    OR
  • at least 20 minutes of vigorous aerobic activity (like jogging or a challenging bike ride) three days a week PLUS strength training twice a week.

The Centers for Disease Control offers more detailed guidelines at http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

A little twist on the rules: Though 20- or 30-minute sessions may be ideal for health and mood, experts say that you can get plenty of benefit from exercising in just 10-minute spurts too.

For your mood, aim for 30 to 60 minutes of aerobic exercise or a combination of aerobic exercise and muscle-strengthening three to five days a week. Some research shows that even lower levels of activity may offer mental health benefits, according to the U.S. Department of Health and Human Services.  

LiveYourLifeWell campaign by Mental Health America.  Check website for details.

This message is brought to you as part of the “Healthy Minds/Healthy Bodies” educational campaign sponsored by Beatrice Community Hospital Gage County PATCH..   For further information and resources, contact Sharon Langvardt, MS, LIMHP, CMFT, Blue Valley Behavioral Health and Beatrice Hospital PATCH coordinator (402) 228-3386 or slangvardt@bvbh.net or slangvardt@bchhc.org.    

 
 

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