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What are the benefits of exercise?
Regular exercise has been proven to:
- Reduce stress, anxiety, and depression
- Boost self-esteem
- Improve sleep
Exercise also has these health benefits:
- Strengthens the heart
- Makes the body better able to use oxygen
- Builds energy levels
- Lowers blood pressure
- Improves muscle tone and strength
- Strengthens and builds bones
- Helps reduce body fat
- Makes you look fit and healthy
Exercise and depression: What’s the link?
Research has shown that exercise is an effective, but often
underused, treatment for mild to moderate depression.
What types of exercise treat depression?
It appears that any form of exercise can help treat depression.
Do I need to see my health care provider before starting an
exercise program?
Most people can begin an exercise program without checking
with their health care providers. However, people with medical conditions (such
as diabetes or heart disease) and people who have not exercised much should
check with their health care providers before starting any exercise program.
How can I begin planning my exercise routine?
Here are some questions you can think about before choosing a
routine:
- What physical activities do I enjoy?
- Do I prefer group or individual activities?
- What programs best fit my schedule?
- Do I have physical conditions that limit my choice of
exercise?
- What goals do I have in mind? (For example, weight loss,
strengthening muscles improving flexibility, or mood enhancement)
How often should I exercise?
To get the most benefit, you should exercise at least 20 to 30
minutes most days of the week. If you are a beginner, exercise for 20 minutes and build-up to 30
minutes.
How do I get started?
When starting out, you should plan a routine that is easy to
follow and maintain. As the program becomes more routine, you can vary your
exercise times and activities.
- Choose an activity you enjoy. Exercising should be fun,
not a chore.
- Schedule regular exercise into your daily routine. Add a
variety of exercises so that you don’t get bored. Look into scheduled
exercise classes at your local community center.
- Exercise does not have to put a strain on your wallet.
Avoid buying expensive equipment or health club memberships unless you are
certain you will use them regularly.
- Stick with it. If you exercise regularly, it will soon
become part of your lifestyle.
What should I do if I feel pain during exercise?
Never ignore pain. If you experience pain, rest. You may cause
stress and damage to your joints and muscles if you continue exercising.
If you still feel pain two hours after exercising, you have
done too much and need to decrease your activity level. Some mild soreness after
exercise is normal. If pain persists or is severe, or you suspect you have
injured yourself, contact your doctor right away.
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