What makes exercise healthy for you

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life. People who exercise regularly have a lower risk of developing many long-term chronic conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress , clinical depression , dementia and Alzheimer's disease.

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age. It's medically proven that people who do regular physical activity have lower risk of:. UK , state that adults should try to be active every day and aim to do at least minutes of physical activity over a week, through a variety of activities. For most people, the easiest way to get moving is to make activity part of everyday life, like walking for health or cycling instead of using the car to get around.

However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier. For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song.

An activity where you have to work even harder is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity.

You can tell when it's vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it.

Try something new, or do something with friends or family. Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U. Department of Health and Human Services recommends these exercise guidelines:. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing.

Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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See more conditions. Healthy Lifestyle Fitness. Products and services. Exercise: 7 benefits of regular physical activity You know exercise is good for you, but do you know how good? By Mayo Clinic Staff. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Show references AskMayoExpert. Physical activity adult. Mayo Clinic; Physical Activity Guidelines for Americans. Department of Health and Human Services. Indeed, scientists are learning that exercise is, actually, medicine. You can read the whole story for more , but here are some of the amazing things that happen to a body in motion.

BDNF triggers the growth of new neurons and helps repair and protect brain cells from degeneration. It may also help people focus , according to recent research. Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression.

Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress.

Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter.

To see how exercise affects telomeres, researchers took a muscle biopsy and blood samples from 10 healthy people before and after a minute ride on a stationary bicycle. They found that exercise increased levels of a molecule that protects telomeres, ultimately slowing how quickly they shorten over time. Exercise, then, appears to slow aging at the cellular level. Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster.

The skin also serves as a release point for heat. The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere. He wanted to test how effective a minute workout could be, compared to the typical minute bout. The micro-workout he devised consists of three exhausting second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries.