Want to know a secret?  Exercise is not just about losing weight or reducing risk of chronic diseases.  Oh, you say you already knew that but how many people when asked why they exercise, most will answer, “To lose weight or to prevent (fill in the blank) disease.”

Instead of viewing exercise primarily as a means of losing weight and preventing chronic disease - which of course it can do – what if it was looked at as a way to boost our overall enjoyment of life?  What if you placed your focus for exercising on how it will benefit you in the “here and now” instead of only weight loss or hoping to lessen the likelihood of developing a disease condition?       

Thinking of exercise in terms of how it’s benefitting you today and not just in the future may be more of a better motivator to get up and move.  When you go for a walk, jog, lift weights or stretch, how does that make you feel in that moment?  We know it’s good for keeping us physically fit but let’s take a look at what other benefits are gained:         

1.     More restful, beneficial sleep – Physically active people are more likely to have a good night’s sleep.  Less insomnia, less tossing and turning trying to fall asleep leads to waking up feeling more refreshed without getting overly tired during the day.

2.     Improved nutritional health – People who are physically active burn more energy or calories. Caring enough to keep yourself physically fit has a correlation to caring more about what you feed your body.  Physically fit people tend to choose nutrient dense foods loaded with healthful vitamins and minerals making them less likely to have nutritional deficiencies.

3.     Improved body composition – Physical activity on an ongoing, consistent basis, helps to limit body fat - particularly belly fat -  while increasing and maintaining lean muscle mass.  It’s not just about being thin – muscle definition lends itself to a more toned physic.  People with more muscle mass and less fat, burn more calories even at rest.

4.     Enhanced resistance to colds and other infectious diseases – Fitness enhances your immune system and keeps you healthy.  Even in sickness, the frequency and the duration of  illness will be reduced.

5.     Makes daily activities easier – Being physically fit means daily activities become easier.  Injuries are less likely due to improved balance, mobility and stability.  Being fit means fewerpulled muscles or aches and pains the next day after doing a regular activity. 

6.     Lower incidence and severity of anxiety and depression – Physical activity leads to your body releasing endorphins. Those “feel good” hormones improve the mood or a person, helping to relieve stress and feelings of anxiety and depression.  Additionally, the sense of achievement that comes from meeting physical and mental challenges promotes self-confidence.

7.     Better posture and self-image – Practicing regular physical activity, strengthens muscles and improves your skeletal system, giving you an overall better appearance and again, a self-esteem boost.

8.     Longer and higher quality of life – Simply put, active people live longer and have healthier lives that leads to independence and mobility well into old age.  

9.     It makes you feel good and look younger – Last but not least, being physically active and fit feels and looks great.  People who are physically fit often look years younger than their age as they age more gracefully. Once you make it a frequent habit of exercising, you’ll begin to notice improved stamina, more energy, better mood, less aches and pains and an overall feeling of wellness. Achieving wellness feels good – being out-of-shape does not. 

Physical activity guidelines

If you’re not sure where to start with becoming more physically active, here are some ideas.  There are four components of achieving physical fitness that are important to include in a daily routine:

1.     Flexibility – achieved through stretching, yoga, pilates

2.     Muscle strength – achieved through weight training – pushups, pullups, weight lifting

3.     Muscle endurance – achieved through weight training – pushups, pullups, weight lifting

4.     Cardiorespiratory endurance – achieved through aerobic exercise – walking, jogging, cycling, dancing.

The American College of Sports Medicine recommends that in order to achieve major health benefits, most people should do at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

Becoming more physically active is well-worth the effort.  Always clear being physically active with your physician if it’s been awhile and start off slowly, gradually building up a routine that works for you.  Find your physical activity niche and enjoy the invaluable benefits you will reap.