We’ve all heard that exercise is good for our health, but what does that really mean? You might wonder why exercise is beneficial or which type of exercise you should stick to for a healthy life. What may come as a surprise is that adding just one hour of exercise to your daily routine can not only improve your life, but potentially save it.

Yes, it is true. Studies have shown that people who exercise every day decrease the risk of premature death by 40%. Incorporating daily exercise into your routine can significantly impact your overall health, from improving your mood to reducing the risk of chronic diseases. In today’s world, the unhealthy level of screen time is increasing while activity levels are dropping. The lack of activity is linked to a million premature deaths, making it more important than ever to prioritize regular exercise.

Regardless of age or gender, incorporating some form of physical activity into your daily routine can benefit your overall health.

Benefits of One Hour of Daily Exercise

  1. Mood Booster
    One hour of daily exercise can not only help manage physical appearances but also positively affect mental health. Exercise promotes the release of endorphins associated with feeling positive, relaxed, and happy. Additionally, research has shown a connection between regular exercise and a decrease in the likelihood of being diagnosed with a mood disorder, such as depression.
  2. Weight Management
    Weight management is important for maintaining a healthy lifestyle. A combination of exercise and a balanced diet can help you lose or maintain weight. Physical activity is necessary to keep your body in shape and prevent weight gain.
  3. Better Skin
    When you exercise, your heart rate increases, and your body increases oxygen. This helps your skin to look healthier and more radiant. Exercise also stimulates the production of natural oils, which can give your skin a glow.
  4. Increase Energy Levels
    When you feel extremely tired and sluggish, a quick workout may be the last thing on your mind. However, exercise has been shown to boost energy levels by increasing blood flow, making you feel more alert and awake.
  5. Quality Sleep
    By burning some of your energy through physical activity, you may find it easier to relax and drift into a peaceful slumber.
  6. Decreased Chronic Health Risk
    Chronic diseases and illnesses, like cardiovascular disease and diabetes, are the leading causes of premature death. Regular exercise keeps the body’s systems regulated, reducing the risk of chronic health problems. “Exercise and movement are critical to keep all the organ systems in the best shape possible. The benefits of exercise, in particular to cleaning out our blood vessels, are the most important step for living well late in our years,” said Dr. Matthew Bernard, Medical Director at Covington Trace ER & Hospital.
  7. Strengthen Bones & Muscles
    As you age, it is important to keep your bones and muscles strong to support your body and maintain mobility. Reduced physical activity can lead to a loss of muscle mass, making it difficult to perform daily activities. Exercise is essential to keeping bones, joints, and muscles healthy for overall well-being.

Simple Daily Exercises Sure to Make a Difference
There are several exercises you can practice to maintain good health. With all the health and fitness advice out there, it can be overwhelming to get started. Below, you’ll find ten simple exercises that you can easily include in your daily physical activity for better health:
• Lunges
• Pushups
• Squats
• Overhead dumbbell press
• Rows
• Deadlifts
• Burpees
• Crunches
• Planks
• Glute Bridge

How to Make a Workout Productive
Once you notice yourself breezing through exercises or barely breaking a sweat, it is time you push yourself to the next level for the workout to truly be effective. Some tips for making a workout more productive are:
• Add five more reps to each set of workouts
• Increase the amount of weight you’re using
• Add jumps to full-body movements
• Instead of basing your workout on reps, focus on the time it takes to complete each set

Incorporating exercise into your daily routine may seem challenging or daunting. Some people find it easier to look at physical activity as a part of their lifestyle versus trying to incorporate a strenuous, daily exercise regime. Here are some suggestions for working in more physical activity in your day-to-day life.

  1. Park in a faraway spot when going to the store.
  2. Walk with good posture to help keep your back and abdominal muscles tight.
  3. Find a workout partner who will hold you accountable for daily physical activity, whether it’s a walk around the park or taking the stairs.
  4. Instead of emailing colleagues in the office, get up and go talk to them.
  5. Take the stairs when you can and skip the elevator or escalator rides.

Why People Chose Not to Exercise
According to research, 25% of adults do not exercise the recommended amount of time every day. To lead a healthy lifestyle, it is essential to have at least an hour of intense physical activity every day.

Despite being aware of the vast benefits of exercise, people have various reasons for not working out. The most common reasons for not exercising are:
• Feeling too tired
• Not having enough time
• Lack of motivation
• Not knowing what to do in the gym
• Not liking to sweat

These barriers are prevalent and can be challenging to overcome. Moreover, it is noted that the lack of physical activity tends to increase as we age, and women tend to live a less active lifestyle.

The Risk of Not Exercising
Prolonged periods of sitting with little movement of the major limbs can increase risk for serious health issues and even early death. Estimates suggest that at least three million avoidable deaths are caused by inactivity. Fortunately, exercise can help prevent or ease symptoms of the most common chronic diseases and illnesses, like:
• High Blood Pressure: When the force of your blood pushing against the blood vessel walls is consistently too high.
• Diabetes: When your body doesn’t make enough insulin, affecting how your body turns food into energy.
• Coronary Heart Disease: Where the heart arteries cannot deliver enough oxygenated blood to the heart.
• Obesity: A medical condition having too much body fat.
• Mood Disorders: Anxiety, depression, and other mood disorders deemed a “psychiatric disorder” that sparks disruptions in emotions.
• Cancers: A disease in which some of the body’s cells grow uncontrollably, specifically colon and breast cancer.

Exercise and Mental Wellness
As mentioned earlier, exercise is an effective tool for achieving overall wellness. It not only provides physical benefits such as more energy, better sleep, and relaxation, but it also has a positive impact on mental health.

“Evidence shows that exercise can be as beneficial as prescribed medicines for mental health,” said Dr. Bernard. “It’s hard to walk fast and not have a smile.”

Exercise has been found to reduce the risk of developing mental illnesses and aid in treating some mental health conditions. Some of the most common mental health issues that can be mitigated with exercise include:
• Depression
• Anxiety
• Stress
• ADHD
• PTSD and Trauma

Committing to exercise for mental wellness does not mean you must strain yourself with hours of training in the gym. It’s much easier than you think. The right amount of physical activity is enough to keep the body healthy. The key is to remain committed, and the rest will come over time. It’s important
not to look at exercise as a daunting task when exercise should be looked at as a tool for mental wellness and overall health.
Exercise improves mental well-being in the following ways:

  1. Sharpens memory and thinking:
    Exercise stimulates the growth of new brain cells, helping people concentrate and stay mentally sharp.
  2. Boosting self-esteem:
    Making something a daily habit and sticking to it, like exercise, can make people feel strong, powerful, and have a sense of self-worth through accomplishment. It boosts people’s self-esteem to see results from commitment.
  3. Building resilience:
    Physical activity allows people to cope with emotional and mental challenges in life in a healthy way. Also, like we mentioned earlier, consistent exercise helps you sleep better and provides your body with more energy. In turn, these two things make it simpler to live a stress-free life and lowers the risk of mental illness.

(An informative health and wellness article from the Chamber’s Live Better St. Tammany Committee member Covington Trace ER & Hospital. Disclaimer: As a service to our readers, Covington Trace ER & Hospital and Nutex Health state no content in this article, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.)