12 Minutes of Daily Exercise Does this to Your Body. Exercise Health Benefits
Short bursts of exercises may last for less than 10 minutes. Yet, you get same health benefits as those who vigorously workout in the gym for hours.
According to research studies,
brisk walking to the bus stop and/or cleaning your home are health beneficial.
These activities also help in weight loss and cholesterol
reduction. Also, activities such as mowing the lawn, fishing reduce the risk of
getting heart diseases.
Other strenuous activities including hiking,
jogging, shovelling and more are also helpful.
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Exercise is
beneficial to health. Hence, is
extremely essential that you set some time away to practise exercise on daily
basis.
Physical
activity guidelines
Every individual belonging to various age groups
should follow the guideline on recommended hours of exercise. The guideline for
reference has been shown below:
Ages 3 to 5
Children belonging to this group should be physically
active throughout the day. Then, their growth and development would be
improved.
Ages 6 to 17
Children belonging to this group should practise
moderate to vigorous physical activity. Every day, they should exercise for at
least 60 minutes.
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Adults
People belonging to this group should exercise
moderately for at least 150-300 minutes per week. Otherwise, the individual can
vigorously practise aerobic exercises, workouts and/or both for 75-150 minutes per
week. It is recommended that people belonging to this group should also
practise muscle-strengthening activities for 2 or more days per week.
Older
Adults
People belonging to this group should practise multi-component
physical activities. These include balance training, aerobic exercises, and muscle-strengthening
activities.
After exercising, people belonging to all above
groups gain several health benefits. Of course, everyone knows that exercising
provides you with good health and makes you look attractive.
You gain immense health benefits from workouts,
exercise and daily activities. Hence, adults should divide the recommended 75
minutes of vigorous activity and aerobic physical activity. Split the total
time for exercising to 11 minutes each day.
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16 Health
Benefits Associated With Regular Physical Activity
1. Improves quality of life
2. Improves physical function
3. Improves bone health
4. Slowed or reduced weight gain
5. Lower risk of hypertension, anxiety,
depression
6. Lower risk of type 2 diabetes
7. Weight loss, particularly when combined with reduced calorie
intake
8. Lower risk of all-cause mortality
9. Lower risk of cardiovascular disease
(including heart disease and stroke)
10. Lower risk of adverse blood lipid profile
11. Lower risk of cancers of the,
kidney, lung, stomach, bladder, breast, colon, endometrium and esophagus.
12. Improves perception
13. Reduced risk of dementia (including Alzheimer disease)
14. Improves sleep
15. Prevention of weight regain after initial weight loss
16. Lower risk of falls (older adults) and fall-related injuries
(older adults)
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The above list depicts the positive aspect for
exercising regularly on a daily basis. Hence, to achieve goodness of aerobic
exercises practise for at least 12 minutes a day.
Aerobic exercising is when body’s large muscles are
in motion during the fixed amount of time. This activity improves cardio
respiratory and cardiovascular fitness.
Moderate aerobic activities include brisk walking
(2.5-4.0 mph), playing volleyball and raking the garden or yard. Vigorous
activities include jogging, taking/working-out strenuous fitness class and
carrying heavy groceries.
