Exercise Benefits

Benefits of a Fitness Program

Most people know that it’s a good idea to improve fitness through exercise and good eating habits – life’s just better when you’re more fit. It’s easier to participate in the activities you enjoy and with improved fitness comes a better self-image. Putting forth the effort to improve your fitness pays high dividends; after all, have you ever heard anyone express regret for the time spent on improving their fitness?

Exercise plays a key role in improving your fitness level. Some of the benefits of exercise are well know and even obvious, but there are some you may not know of. The following are just some of the benefits available to you when you improve your fitness through exercise.

Enhanced Performance - Whether you’re at work, having fun with friends and family, or are participating in sports, improved fitness enhances your performance. The better you perform the more enjoyable these activities will be for you. This enhanced performance also contributes to improving your self-confidence.

Longer Life - Research shows that there is a strong correlation between increases in physical activity and living a longer, healthier life.

Decreased Risk for Certain Diseases - Results of studies suggest that there is a relationship between increases in physical activity and decreases in the risk of developing these diseases:

	Disease	Nature of Evidence
	Coronary Artery Disease	Strong
	Hypertension (High Blood Pressure)	Good
	Obesity	Good
	Stroke	Some
	Colon Cancer	Strong
	Breast Cancer	Some
	Prostate Cancer	Some
	Lung Cancer	Some
	Diabetes (Type 2)	Good
	Osteoporosis	Good

Cardiac Output - When the heart muscle is exercised it grows stronger and is able to increase the amount of blood pumped to the body with each heart beat. Because each beat sends a greater amount of blood, the heart is able to supply the body's needs with fewer beats. If you lower your heart rate from 70 bpm (beats per minute) to 60 bpm, your heart will beat 14,400 fewer times each day. Over a ten year period that amounts to a "savings" of 52,596,000 heart beats!
Improved Vascular System - Aerobic exercise has beneficial affects on all aspects of your vascular system. Exercise helps clean fatty deposits from your vains and arteries. In fact, your body actually increases the size and number of blood pathways in response to exercise. As a result, more oxygen rich blood is available to your muscles.

Improved Respiration - Because of greater cardiac output and improvements in the vascular system, your body is better able to use the oxygen you breath in. This in turn lowers the demands placed on the entire respiration system.

Improved Endurance - As you exercise your muscles produce lactic acid as a by-product. This lactic acid is what makes your muscles hurt, causing cramps, burning, and other aches and pains. The lactate is supposed to be released into the blood stream where it can be whisked away. As the vascular system improves and more blood is made available to the muscles, the removal of lactate becomes more efficient. The result is that you are able to exercise longer and harder without experiencing the pain lactate produces.

Psychological Benefits - When you exercise, chemicals known as endorphins are released by your body and produce a sense of well-being. In addition, people who exercise regularly tend to have fewer problems with anxiety and depression.

Social Interaction - An active lifestyle presents many opportunities for social interaction. Exercising regularly with a partner is an excellent way to stay committed to your fitness program. Sharing your experiences and what you've learned with others interested in fitness also enhances your social interactions.

There are many more benefits of being involved in a fitness program; many of them will be especially meaningful to you. As you progress on your fitness journey, look for and recognize these benefits. Share them with those around you and celebrate your commitment to living an active lifestyle.

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Sources:

ACSM's Guidelines for Exercise Testing and Prescription Sixth Edition

The Everything Total Fitness Book by Ellen Karpay