Unless your career is that of a gym teacher, construction worker, carpenter or a policeman, your day to day activities will not make a major impact on your cardio health, muscle strength, or flexibility, which are important for overall fitness and disease prevention.

 

Cardio exercises such as a brisk walk or jogging for 30 minutes or more increases the body’s ability to process and utilize oxygen. It keeps the heart and lungs healthy, and it can help to prevent diabetes, high blood pressure, and decreases the risk of certain types of cancers.

 

 

 

 

 

Strength training, on the other hand, is an anaerobic workout. Over a period of time, lifting weights increases bone density, gives you more energy, and build lean muscle mass – a major concern for people in their latter years.

 

 

 

 

 

 

 

Flexibility exercises such as stretching and yoga, Pilates, and Tai Chi, protects your muscles, tendons, and ligaments limber and less prone to injury.

 

 

 

 

 

The effects of exercise go deeper than just for the physical benefits. It allows you to set aside time for yourself to relax and unwind. Research have shown that it relieves symptoms of anxiety and depression.

According to a US Department of Health and Human Services review on physical activity, regular exercise significantly reduced causes of mortality by up to 30% for women and men. This crosses all age groups and ethnic/racial categories.

 

Youthful Glow

Exercise gives the skin a youthful glow! Maggie Greenwood-Robinson, PhD., a certified nutrition consultant and author of Natural Weight Loss Miracles gave her viewpoint on the matter.

According to Robinson, “After you exercise, your skin tone takes on a youthful glow because working up a sweat increases blood circulation, which supplies nourishment to your skin and gives you a healthier appearance.”

 

How Much Exercise do I Really Need?

Increasing the intensity of your workout (even if you are already active) will allow your body to burn more fat in a shorter amount of time.

Aim to add an hour or two of exercise to your regular routine each week. On average, working in up to two hours of activity will burn roughly 1,000 calories a week. This is a doable goal that many people will not find intimidating.

If you begin by walking or jogging for 20 minutes a day 3 times a week, you can get fit. You will become stronger and more ready to push yourself to do more. If you happen to  work in a big city and can briskly walk for 10 to 20 minutes to and from your office, you are probably getting all the cardio exercise you need. In that case, set aside two to three hours a week for strength and stretching exercises to round out your fitness program.

You will condition your muscles and make your body a more efficient fat burning machine.