Regular workouts not only will make your heart stronger, they may make your heart happier, too. Research shows that regular exercise reduces negative feelings. In a recent study, people who exercised at least two to three times per week experienced significantly less depression, anger, stress, and distrust in their lives than people who did not exercise.

We all know that we should exercise because it is good for us, but do you know just how good?

Lowers heart rate

The heart is a muscle. Aerobic exercise strengthens that muscle, so that your heart pumps blood more efficiently by pumping more blood with each beat. Since the exercised heart is more efficient, it transfers more oxygen to the body's cells more easily. This in essence can lengthen your life by several years

Reduces the risk of heart disease
Exercise reduces clotting in the blood, thus reducing the risk of heart disease. Those who do not exercise run twice the risk of developing heart disease.

Reduces the risk of stroke

Lowers blood pressure

Reduces the risk of colon cancer
Regular exercise helps regulate the digestive system.

Promotes strong and healthy bones
Exercise increases circulation and flow of nutrients to the bones, reducing the risk of fractures and osteoporosis.

Stronger circulatory system and lungs

Better skin tone
Helps keep skin more elastic.

Weight loss and maintenance
Essential to both losing weight and maintaining weight loss, exercise increases the body's metabolism (the rate at which the body burns calories), as well as increase muscle which helps burn fat.

Controls blood sugar
Physical activity helps maintain the body's glucose levels, important especially for diabetics or those at risk for diabetes.

Controls cholesterol
Exercise increases the ratio of good cholesterol (HDL) to bad cholesterol (LDL) and also lowers triglycerides.

Helps with pain tolerance
By increasing the level of endorphins, the body's natural pain killers, exercise can help alleviate pain, such as PMS symptoms and menstrual cramps. The deep breathing during exercise brings more oxygen to the blood, which relaxes the uterus.

Makes for easier pregnancy and childbirth

Controls physical and emotional stress
Not only does exercise reduce physical and emotional stress, but it can also alleviate bouts of anxiety or depression.

Improves your intellectual capacity
Exercise increases your productivity by helping to clear your head so you can approach your work refreshed and able to concentrate.

Promotes flexibility
Stretching exercises help elongate muscles, promoting flexibility.

Reduces backaches
Stretching exercises also reduce backaches.

Promotes a younger and healthier body
We spend money every year trying to maintain a healthy and younger body. Regular physical activity can help slow the aging process.

Prolonged independence for the older person

Strengthens immune system over the long term--less likely to get sick

Regulates your body's waste system
Relieves constipation by increasing intestinal activity and curbs bloating by increasing perspiration.

Improves your sleep
Since your muscles are less tense, you relax more easily at night. You fall asleep more quickly, sleep more soundly, and awake more refreshed.

Gives you more energy

Better health overall

Gives an overall sense of well being
Do you want to be happier and more upbeat? Exercise boosts your self-confidence by improving your strength, stamina, flexibility, appearance, and sense of control.

Physical activity not only helps remedy medical difficulties, but it also can prevent many of those same problems from occurring.

Now, that you see the benefits of exercise, what's stopping you from getting started?

Resources

Education Department of the National Cattlemen's Beef Association. (1996). Fitting Fitness In (Even When You're Pressed for Time) Chicago.

Glover, B. and Shepherd, J. (1978). The Runner's Handbook. New York: The Viking Press.

Kashiwa, A. and Rippe, J. MD. (1987). Fitness Walking for Women. New York:A Perigee Book.

Koontz, K. (August, 1988) Eight Reasons Why You Should Exercise. McCall's, p. 89.

Meyers, C. (1987). Aerobic Walking. New York: Vintage Books.

Kay, R. (1984). Physical Fitness & Mental Health. National Institute of Mental Health.

Olds, S. B., London, M. L., Ladewig, P.W. (1992). Women's Care: Health Promotion Through the Lifespan. In Maternal Newborn Nursing (p. 170).

O'Shea, M. (1987, September). Parade's Guide to Better Fitness. Parade Magazine, pp. 8-9.

Stodola, R. (1998). Notes from the seminar Finding Fun in Fitness. Unpublished manuscript.

The Middle Atlantic Milk Marketing Association. (1983). Better Body Book: How Diet and Exercise Can Make And Keep You Fit.

Zaret, B. L., M. D. "Exercise: The Easiest Way to Protect Your Heart" (1993) Vitality

©Rachel Keller - All Rights Reserved. Reprinted with permission

About the author: The mother of three young sons, Rachel Keller enjoys running, cycling, aerobics, strength training, and flexibility exercises. She races regularly, placing in her age group in nearly all her races. She has both a bachelor of science and a master's degree in education and has been published numerous times. For more of Rachel's work, please visit her sites Rachel's Writings.