Is God that smart? Did He actually design our bodies in a way that the more we use them (without overuse) the healthier we get?
The fact is, exercise can not only improve the quality of our lives but can actually reverse the effects of aging. And even better, it doesn’t take long to realize its many benefits. Even an overweight or out-of-shape person can begin exercising and achieve a fitness level and health benefits as if exercise had been a part of their lifestyle for many years.
Hard to believe? Well, not when you understand that God created our bodies to be active. When we exercise, our bodies respond quickly and favorably. According to the Surgeon General’s Report on Physical Activity and Health, “higher levels of regular physical activity are associated with lower mortality rates for both older and younger adults.” Even those who are moderately active on a regular basis have lower mortality rates than those who are least active, the report said.
In addition, the report revealed that exercise helps reduce the risk of premature death, or developing conditions such as heart disease, high blood pressure, high cholesterol, colon and breast cancer and diabetes. Exercise also helps to reduce or maintain body weight or body fat, builds and maintains healthy muscles, bones and joints, reduces depression and anxiety, improves psychological well-being, and enhances your work, recreation and sports performance.
Health Is in the Air
There are many forms of exercise with many different health benefits. Most often we categorize exercise into two kinds — aerobic and anaerobic. Aerobic is any activity requiring oxygen. Aerobic exercise uses large muscle groups, is rhythmic in nature and can be maintained for a period of time. Anaerobic means without oxygen.
Done consistently, aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen in a more efficient manner. Your body is subjected to a good kind of stress that strengthens and trains your heart and lungs to work more efficiently. Naturally, by strengthening your heart muscle you reduce your risk of cardiovascular disease.
Reason is a Good Reason to Exercise
When you exercise aerobically, you also increase your lung capacity. That’s important for a number of reasons.
Taking in adequate oxygen is essential for life itself. Aerobic exercise, which trains our body to breathe deeper and pull more oxygen out of the air, actually reverses the effects of aging and prolongs life. Taking in more oxygen means more oxygen goes to the brain, which helps you think and reason better.
If you want to stay mentally sharp, aerobic exercise can help!
A study published in the Archives of Internal Medicine concluded that a lack of physical activity is a possible risk factor in intellectual decline. As part of the study, the cognitive ability of 6,000 women over 65 were tested at the onset and then again six to eight years later.
The results revealed that the women who walked the most (2.5 miles daily) were least likely to experience deterioration in their cognitive ability. Only 17 percent of the women showed signs of intellectual decline as opposed to a 24 percent decline in those who walked less than one mile per week.
Aerobic exercise increases the amount of oxygen to your brain. I think that’s an excellent reason to get moving!
As the Fat Burns
Another important benefit of aerobic activity is that it burns stored fat. This is vital in achieving and maintaining a healthy weight.
Fat is a slow-burning fuel that requires oxygen. If oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of their energy requirements. Burning fat requires continuous smooth movements, so learn to develop a rhythmic style when exercising. And to effectively burn fat, you should breathe slightly deeper and use a little more lung capacity.
A consistent exercise routine will help you become more physically fit. As you do, you will begin to look better and have more energy.
Don’t Worry, Be Happy!
Another very important result of aerobic exercise is that it causes you to feel better, not only physically but emotionally. As you exercise, endorphins are released in your body. These are neurotransmitters (biochemical substances) in the brain that, among other things, produce a sense of well-being. When you exercise you will not only feel stronger and healthier, but you will also be better able to deal with day-to-day stress. In fact, many researchers believe exercise is the best antidepressant available.
So if you struggle with depression or anxiety, gird up your mind with God’s Word first. Find scriptures to stand on that will bring you peace. Then, exercise. It’s a natural, healthy way to combat depression. And it will also help you sleep better.
Ready, Set, Go!
I’m sure by now you are ready to get started, right?
“So how much exercise is enough?” you might ask.
Well, that depends on your age, gender, fitness level and objectives. The Cooper Institute for Aerobics Research in Dallas has found that walking 30 minutes a day, three times a week, provides some cardiovascular benefits.
If weight loss is your goal, then the institute suggests you increase your walking time to 45-60 minutes, five to six times a week. As you progress, you can strive for a higher level of fitness by increasing the duration or difficulty of your workouts.
Exercise can be a lot of fun! Find something you enjoy doing and after getting clearance from your doctor — go for it!
The chart on the next page shows some ways to get the exercise you need. It also lists the estimated number of calories burned while performing these activities for one hour at a moderate intensity level.
When calculating the number of calories burned while exercising, keep in mind that the type of exercise, the intensity of your workout, and your weight need to be factored into the equation. As you get into an exercise routine, you’ll discover you feel better and have more energy. It’ll put a spark of vitality back into your life.
Be Strong
Another way to turn back the clock is to include some form of impact exercise or weight training in your routine. This was proven when a landmark study by researchers at the USDA Human Nutrition Research Center at Tufts University revealed that weight training has a tremendous effect on aging. In only eight weeks, 10 fragile men and women between the ages of 86 and 90, all of whom had chronic disease or disabilities, increased the strength of their leg muscles by a dramatic 174 percent without injury. They also increased their balance and walking speed.
Reverse the Signs of Aging
According to the American College of Sports Medicine, weight or resistance training is the only type of exercise that can substantially slow and even reverse the declines in muscle mass, bone density and strength that were once considered inevitable consequences of aging.
As you can see, a physically active lifestyle provides many health benefits. Exercise can help you regain energy and vitality, improve the quality of your life and even prolong your life.
An article by Mark Lander of Better Health and Medical Network states that reports have indicated that athletically and nutritionally fit individuals can be as many as 10 to 20 biological years younger than their chronological age.
By exercising you can turn back time! So, why wait another minute to start moving?
Certified by the Cooper Institute for Aerobics Research in Dallas, Texas, Marty Copeland is a personal trainer, nutritional counselor, author and minister of the gospel. As always, Marty encourages you to consult a doctor before beginning any diet or exercise program.
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