Whether you’re trying to lose weight or simply feel better, exercise is one of the best things you can do. It helps you manage your weight, controls blood pressure and reduces risk for heart disease, diabetes and cancer. It also improves your mood and gives you energy.
It takes a few weeks or months to see results in your body from regular exercise, but the psychological benefits are immediate. Exercise increases levels of neurohormones like norepinephrine that help improve mood and thinking, while also improving the brain’s ability to regulate stress and other bodily functions.
Vigorous activity is any activity that gets your heart rate up to and above what you can comfortably talk while doing it, or if your heart beats faster than you can say “Hello.” Exercise at this level also has the benefit of increasing muscle strength and bone density, and it reduces cholesterol levels.
Experts recommend at least 30 minutes of moderate exercise daily. That doesn’t mean hitting the gym or training for a marathon; walking, jogging and playing tennis are good options, as is swimming and biking. You can also add muscle-strengthening exercises to your routine, and do balance and flexibility workouts to reduce your risk of falls. If you find it hard to fit exercise into your day, try breaking up the time into 10- or 15-minute chunks. Also, exercising with a friend can reduce anxiety about how your body looks and can make exercise more enjoyable. Träning