# data[].attributes.headline
Mental Health Improvement Because of Exercise

# data[].attributes.subject
Mental Health Improvement Because of Exercise

# data[].attributes.body
This article is about the benefits of exercise on people's mental health. It is proven that exercise can improve your attitude and mood eventually making you happier. Doing activities can decrease stress and depression and honestly give you a break from life. Exercising daily can also improve your sleeping habits, help with anxiety, and also help with PTSD and ADHD. It is important that you take care of yourself and your mental well-being as well as your physical well-being. So in your opinion, what is one way exercise can improve your mental health?

# data[].attributes.attachment_link.title
The Mental Health Benefits of Exercise - HelpGuide.org

# data[].attributes.attachment_link.description
From depression and anxiety to stress and ADHD, exercise is one of the most effective ways to improve your mental health. Learn how to get started.

# data[].attributes.attachment_link.readable_text
Credit: CC0 Public Domain

People with low aerobic and muscular fitness are nearly twice as likely to experience depression, finds a new study led by UCL researchers.

Low fitness levels also predicted a 60% greater chance of anxiety, over a seven-year follow-up, according to the findings published in BMC Medicine.

Lead author, Ph.D. student Aaron Kandola (UCL Psychiatry) said: "Here we have provided further evidence of a relationship between physical and mental health, and that structured exercise aimed at improving different types of fitness is not only good for your physical health, but may also have mental health benefits."

The study involved 152,978 participants aged 40 to 69 of the UK Biobank study. Their baseline aerobic fitness at the start of the study period was tested by using a stationary bike with increasing resistance, while their muscular fitness was measured with a grip strength test. They also completed a questionnaire gauging depression and anxiety symptoms.

Seven years later they were tested again for depression and anxiety symptoms, and the researchers found that high aerobic and muscular fitness at the start of the study was associated with better mental health seven years later.

People with the lowest combined aerobic and muscular fitness had 98% higher odds of depression, 60% higher odds of anxiety, and 81% higher odds of having either one of the common mental health disorders, compared to those with high levels of overall fitness.

The researchers accounted for potentially confounding factors at baseline such as diet, socioeconomic status, chronic illness, and mental illness symptoms.

Previous studies have found that people who exercise more are less likely to experience mental illnesses, but most studies rely on people self-reporting their activity levels, which can be less reliable than the objective physical fitness measures used here.

Senior author Dr. Joseph Hayes (UCL Psychiatry and Camden and Islington NHS Foundation Trust) said: "Our findings suggest that encouraging people to exercise more could have extensive public health benefits, improving not only our physical health but our mental health too. Improving fitness through a combination of cardio exercise and strength and resistance training appears to be more beneficial than just focusing on aerobic or muscular fitness."

Aaron Kandola added: "Reports that people are not as active as they used to be are worrying, and even more so now that global lockdowns have closed gyms and limited how much time people are spending out of the house. Physical activity is an important part of our lives and can play a key role in preventing mental health disorders.

"Other studies have found that just a few weeks of regular intensive exercise can make substantial improvements to aerobic and muscular fitness, so we are hopeful that it may not take much time to make a big difference to your risk of mental illness."

More information: Aaron A. Kandola et al, Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: a prospective cohort study in the UK Biobank, BMC Medicine (2020). DOI: 10.1186/s12916-020-01782-9

# data[].attributes.attachment_link.title
Low fitness linked to higher depression and anxiety risk

# data[].attributes.attachment_link.description
People with low aerobic and muscular fitness are nearly twice as likely to experience depression, finds a new study led by UCL researchers. Low fitness levels also predicted a 60% greater chance of anxiety, over a seven-year follow-up, according to the findings published in BMC Medicine. Lead author, Ph.D.

# data[].attributes.body
There are many benefits of physical fitness. There's mental benefits like helping with anxiety and stress. There's also many physical benefits like reducing your chances of a heart attack. It also helps develop healthy and stronger bones. Physical fitness also helps you feel better and more confident. Some ways you can start doing physical activity is going outside for 30+ min. What are some ways that you stay physically active?

# data[].attributes.attachment_link.readable_text
Physical activity and health

can improve your health and reduce the risk of developing several diseases like , and .

Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life.

A minimum of 30 minutes a day can allow you to enjoy these benefits.

Benefits of regular physical activity

If you are regularly physically active, you may:

lower the risk of and some

have stronger , and joints and lower risk of developing

recover better from periods of hospitalisation or bed rest

feel better - with more energy, a better , feel more relaxed and better.

A healthier state of mind

A number of studies have found that exercise helps . There are many views as to how exercise helps people with depression:

Exercise may block negative thoughts or distract you from daily worries.

Exercising with others provides an opportunity for increased social contact.

Increased fitness may lift your mood and improve your sleep patterns.

Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.

Aim for at least 30 minutes a day

To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Physical activity guidelines

Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

Be active on most, preferably all, days every week.

Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.

Do muscle strengthening activities on at least 2 days each week.

Ways to increase physical activity

Increases in daily activity can come from small changes made throughout your day, such as or instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.

See your doctor first

It is a good idea to see your doctor before starting your physical activity program if:

you are aged over 45 years

you often or have spells of severe

moderate physical activity makes you very breathless

you think you might have heart disease or you have heart problems

Tips and ideas for older people (65 years and older)

Four types of activity are needed to keep you healthy:

moderate activity - for your heart, lungs and blood vessels

strength activities - to help maintain bone strength

flexibility activities - to help you move more easily

balance activities - to improve your balance and help prevent falls.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or 'safety net' to help decide if the potential benefits of exercise outweigh the risks for you.

Print a copy of the (PDF) and discuss it with your doctor, allied health or exercise professional.

Where to get help

# data[].attributes.attachment_link.description
Just 30 minutes of moderate activity each day can improve your health and reduce the risk of developing certain conditions or diseases.

# data[].attributes.body
The article shows that being unhealthy can lead to depression. It can also boost your mood and sleep. It can also calm down the effects on ADHD. You also can get higher  self esteem if you are fit. The question is why are people not getting a workout and getting fit even though they know the effects?

# data[].attributes.body
Physical fitness has benefits in both physical and mental health. Regular activity is good for your muscles, bones, and energy levels, and decrease your chances of chronic disease. It can also boost your happiness, brain health, and memory. It will also help you be more relaxed and improve your sleep. Why do people skip exercise if there's so many benefits?

# data[].attributes.attachment_link.readable_text
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer ().

Here are the top 10 ways regular exercise benefits your body and brain.

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress ().

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression ().

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain ().

Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears ().

Interestingly, it doesn't matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression ().

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood ().

Summary:
Exercising regularly can improve your mood and reduce feelings of anxiety and depression.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.

While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight (, , , ).

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off (, , , 10, ).

Summary:
Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

Exercise plays a vital role in building and maintaining strong muscles and bones.

Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age ().

Also, exercise helps build bone density when you're younger, in addition to helping prevent osteoporosis later in life ().

Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling ().

Summary:
Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue ().

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all ().

Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis ().

Summary:
Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.

Lack of regular physical activity is a primary cause of chronic disease ().

Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels (, , , ).

In contrast, a lack of regular exercise - even in the short term - can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death ().

Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases (, ).

Summary:
Daily physical activity is essential to maintaining a healthy weight and reducing the risk of chronic disease.

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.

Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body's production of natural antioxidants, which help protect cells (, ).

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging ().

Summary:
Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.

It can also stimulate the production of hormones that can enhance the growth of brain cells.

Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases ( 32).

Exercise has been shown to cause the hippocampus, a part of the brain that's vital for memory and learning, to grow in size. This serves to increase mental function in older adults (, , ).

Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer's disease and schizophrenia ().

Summary:
Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep ().

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep ().

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality ( 40).

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day ().

What's more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders (, , ).

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality ().

Summary:
Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

Chronic pain can be debilitating, but exercise can actually help reduce it ().

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain ().

A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life ().

Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few ().

Summary:
Exercise has favorable effects on the pain that's associated with various conditions. It can also increase pain tolerance.

Exercise has been proven to boost sex drive (, 50, 51).

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life (, 51).

Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity ( 50, ).

A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles ().

Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores ( 50).

One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% ().

Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction ().

What's more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks ().

Summary:
Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life.

Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways ().

# data[].attributes.attachment_link.description
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally.

# data[].attributes.body
https://medlineplus.gov/exerciseandphysicalfitness.html
Summery:
Exercising everyday is one of the best things you can do for you body and health. Benefits of regular activity include, improving health/fitness overall, living a longer lifespan, and decreasing chances of contracting chronic diseases. There are many different ways of physical activities. It is very important that you chose what is right for you. Many people find that what is best for them is based around how good their endurance, strength, balance, and flexibility is. Fitting time in for working out on a regular basis may be hard at first but it becomes easier the more and longer you do it for.
How will you manage your time so you are able to keep up with a day to day activity?

# data[].attributes.body
Exercise and physical activity are great ways to feel better, boost your health and have fun.Exercise and physical activity can be enjoyable. When you exercise it helps your mental health. There are a lot of benefits to physical exercise. Its important to take care of yourself so that is why you should exercise. What is one of the reasons you like exercising?

# data[].attributes.body
The authors of a recent study investigated whether cardiorespiratory fitness might be an effective intervention.The authors explain how previous studies “have found that low physical activity is associated with a greater incidence of common mental health disorders.” News Today spoke with the lead author of the study Aaron Kandola from University College London. One reason he said is that cardiorespiratory fitness “can be expensive and impractical to measure, particularly in large groups of people.
What do you do to stay fit?

# data[].attributes.body
This article mentions the benefits of physical activity for all age groups. The benefits of physical activity is highlighted for physical health, mental health, and social health. There are also suggestions for ways to stay active or become active. Each age group has different ways to be active and the different benefits are also listed. It also suggests visiting a professional if you don't know how to get started. How can different age groups stay fit?

# data[].attributes.attachment_link.title
Physical activity and exercise guidelines for all Australians

# data[].attributes.attachment_link.description
Australia’s physical activity and sedentary behaviour guidelines outline how much physical activity you should do, the importance of reducing the time you spend sitting or lying down, and how much sleep children and young people should get. Needs vary depending on your age.

# data[].attributes.body
This website is all about the benefits of physical activity. It talks about the benefits for every age group and in every applicable area. Such as social, emotional, and physical benefits. An example would be that it tells us that being physically active everyday can help manage anxiety and stress as well as improve concentration in “children and young people” (5 to 17 years). Another fact that it tells us is that for adults daily exercise can lower the risks of many diseases. Such as type 2 diabetes, heart disease, and others. It can also help prevent strokes and heart attacks.
So what do you do to exercise?

# data[].attributes.attachment_link.title
Physical activity and exercise guidelines for all Australians

# data[].attributes.attachment_link.description
Australia’s physical activity and sedentary behaviour guidelines outline how much physical activity you should do, the importance of reducing the time you spend sitting or lying down, and how much sleep children and young people should get. Needs vary depending on your age.

# data[].attributes.body
the summary of this article is the article telling you on why physical fitness is good for. what there telling is physical fitness can help raise you stamina and heart rate. it also can help lower your blood pressure, boost your level of good cholesterol and keep your weight under control. Also physical fitness can help you live longer. what is your favorite exercise to do in your freetime?

# data[].attributes.attachment_link.readable_text
We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life?

Here are just a few of the ways physical activity can help you feel better, look better and live better. Because, why not?

It's a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that "feel good sensation" you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives.

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It's like the old saying: you don't stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities.

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.

Being more active can help you:

lower your blood pressure

boost your levels of good cholesterol

improve blood flow (circulation)

keep your weight under control

prevent bone loss that can lead to osteoporosis

All of this can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It's true, 70 is the new 60... but only if you're healthy. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Here are some other benefits you may get with regular physical activity:

Helps you quit smoking and stay tobacco-free.

Boosts your energy level so you can get more done.

Helps you manage stress and tension.

Promotes a positive attitude and outlook.

Helps you fall asleep faster and sleep more soundly.

Improves your self-image and self-confidence.

Helps you spend more time outdoors.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Just move more, with more intensity, and sit less. You don't have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time.

# data[].attributes.attachment_link.title
Why is physical activity so important for health and well-being?

# data[].attributes.attachment_link.description
There are so many reasons why regular activity boosts your health. Read to learn what those are and how you can incorporate exercise into your day.

# data[].attributes.body
While the COVID-19 pandemic has forced numerous changes to how the fitness industry does business, it is best to think of this disruption as a catalyst for changing how we engage our customers by creating new ways to deliver fitness solutions.
Question: what do you do to stay fit during covid?

# data[].attributes.attachment_link.readable_text
While the COVID-19 pandemic has forced numerous changes to how the fitness industry does business, it is best to think of this disruption as a catalyst for changing how we engage our customers by creating new ways to deliver fitness solutions. As former Congressman and Mayor of Chicago Rahm Emanuel once said, "Never let a serious crisis go to waste. And what I mean by that is that it's an opportunity to do things you think you could not do before."

Health and exercise professionals have applied this mindset and responded to mandated facility closures by finding new ways to deliver workout solutions via video streaming services as well as making use of outdoor spaces that allow for proper social distancing. The question becomes: Are these adaptations merely a stopgap solution for dealing with the pandemic or will they become a part of the fitness landscape for the foreseeable future? And importantly: How will these changes affect the ability of health and exercise professionals to earn a living in the coming year?

While it is not possible to predict the future with any certainty, this attempt to see how we'll be doing fitness in the coming year is based on conversations with colleagues who work for equipment manufacturers, have positions in health club operations or own fitness studios, both in the United States and all over the world. To help you plan for your business in the coming year, each prediction is also accompanied by what it means for health and exercise professionals and how it might affect your ability to conduct your business in the coming year.

Streaming services that deliver workouts to any screen connected to the internet have become extremely popular and will remain so for the foreseeable future. The variety of workouts combined with the chat features that allow participants to engage with the instructors and each other really does create the studio experience from the comfort of home. According to Jessica Pohl Sinnarajah, a cycling instructor in Buffalo, N.Y., "The social online presence created by the streaming platforms help create a feeling of community, even while you're working out alone. There is a sense of accomplishment when posting about workout achieving that also helps to build accountability to others who work out on the platform." In 2021, class size restrictions will lead many facilities to offer hybrid services of streaming workouts directly from their studios. Thanks to technology, many facilities will create their own streaming services that will allow some members to participate live in the studio while others will be sweating from home. Fitness facilities that have not already done so will need to identify virtual solutions to deliver group workouts, which can help ensure retention of existing members while providing new opportunities to engage with coaches from the facility.

Group fitness classes are going green. Governments have attempted to limit the spread of the virus through shelter-in-place orders and by restricting business operations; in many locations, fitness facilities are allowed to operate but only by offering outdoor workouts. Health clubs and studios in warm-weather locations such as Southern California, Arizona and Florida have responded by moving equipment and classes outdoors. Partly in response to the business closures that restrict popular leisure activities such as going to the movies or watching professional sports, many people are rediscovering the benefits of accessible activities such as walking and are making use of outdoor recreation spaces such as parks and hiking trails. In addition, activities such as cycling, roller skating and inline skating are seeing a resurgence in popularity. "Outdoor classes that include the whole family have become a popular option in for our members, says Christy Giroux, a personal trainer in Gaithersburg, Md., and co-owner of Prime Fitness. "In addition, we have seen many of our neighbors at our local parks because you can be active while remaining socially distant." People seeking new ways to be active outdoors creates new opportunities for health and exercise professionals to help clients get in shape so they can enjoy those activities to the fullest extent possible.

In response to business closures and restrictions on large groups, many consumers have been buying up all available fitness equipment to stock up their garage gyms. It's one thing to buy exercise equipment for the home, it's another to learn how to use it correctly. The explosive popularity of garage gyms should create a number of new opportunities for health and exercise professionals who specialize in in-home workouts to deliver their services to a whole new clientele.

As mentioned above, due to a variety of reasons, including evidence suggesting a link between obesity and COVID-19 complications, it appears as if many individuals have become more physically active and have started to exercise for the purpose of improving health. According to the results of a United Kingdom-based study, the pandemic may be initiating a new interest in physical activity and exercise among older adults who are at greater risk of complications from the virus. As this recent CERTIFIED article on exercise and the immune system points out, it's well established that regular exercise combined with other healthy lifestyle habits can strengthen the immune system. As new fitness consumers enter the market, it will create new opportunities for health and exercise professionals to design exercise programs to reduce risk factors and improve overall health.

On that note, in 2021 social media will continue to be the primary way that many individuals search for and consume fitness information. As more consumers enter the fitness market, many turn to popular social media platforms to look for guidance on how to start an exercise program. Health and exercise professionals that have a strong social media presence and know how to leverage platforms such as Facebook, Instagram, YouTube or TikTok to engage potential clients will have a distinct advantage for attracting this new business. If you're a health and exercise professional who wants to develop a business that can deliver online workouts, now is the time to master the power of social media.

Due to its ability to deliver results in a short amount of time, high-intensity interval training (HIIT) will continue to be a popular mode of exercise in 2021. The key difference is that as long-time fitness consumers become another year older, these workouts will need to be modified for participants of all ages. Keep in mind that many older fitness consumers have been exercising for most of their lives so they are more likely to do a HIIT workout than chair aerobics. In addition to benefits such as improving aerobic capacity, elevating the hormones that help promote muscle growth and managing a healthy bodyweight, research suggests that HIIT elevates BDNF, a protein that stimulates the growth of new brain cells. This means that older adults who want to reduce the risk of dementia or Alzheimer's should consider adding one or two HIIT workouts per week to their exercise program. In response to the changing demographic of fitness consumers, Tricia Murphy Madden, the IDEA 2020 Fitness Business Leader of the Year, created Your Body 2.0, a group fitness program based on high-intensity exercise that is designed specifically for the over-40 body. Her program is just one example of how health and exercise professionals can address the needs of the older, extremely fit, consumer by delivering workouts that are high intensity yet able to be performed by participants of all ages.

Partly due to an aging population that is remaining extremely active both in and out of the gym, in 2021 post-workout recovery protocols will remain extremely popular. Body-weight workouts that enhance mobility, the use of percussion guns and foam rollers for myofascial release and compression clothing are all useful approaches for enhancing recovery from exercise and will only gain popularity in the coming year. There will also be an increased emphasis on the health benefits of sleep, in part because of its positive effects on the immune system. From bed sheets that can help retain infrared heat to smart mattresses that can automatically adjust the temperature while monitoring biometric data such as heart rate variability, a number of products are being introduced with the promise of helping improve health through sleep. To meet this need, health and exercise professionals should brush up on their knowledge of recovery techniques so they can provide solutions to ensure that clients experience results from their workouts.

Because it can help reduce overall stress levels while supporting a positive mindset, meditation and mindfulness will become more popular in mainstream fitness over the coming year. For example, Rob Kram, the director of content and programming at St. James, a health club outside of Washington, D.C., indicated that his facility is planning on meditation becoming a popular option for members in the coming year. When military special operations teams such as the Navy SEALs start mindful practices like meditation to achieve optimal teamwork in a high-stress environment, you know it will only be a matter of time before that filters down to the mainstream fitness consumer. Consider meditation as exercise for the brain and understanding more about the benefits of meditation along with how to practice it could help health and exercise professionals become an important asset to their clients in 2021 and beyond.

One common theme that emerged from industry experts is that the past year has provided new opportunities for families to be more active together. In 2021, there will be growth in fitness programming for the entire family. Many youth sports have been affected by the pandemic, and parents have responded by including kids in recreational activities. Shana Verstegen, an ACE Certified Personal Trainer and TRX Master Trainer based in Madison, Wisc., says that she has seen an increase in families in parks playing old-fashioned games such as tag and flag football. "This creates an opportunity for a health and exercise professional to develop programming that is inclusive for the entire family," explains Verstegen.

As a result of the COVID-19 pandemic, the general public is developing a better understanding of the role that exercise plays in promoting optimal health. This will, in turn, create new consumers who will need the guidance of ACE Certified Personal Trainers, Health Coaches and Group Fitness Instructors. How fitness is delivered will continue to evolve throughout 2021, but what will not change is the fact that exercise can significantly enhance an individual's quality of life. Yes, 2020 was a year of challenge and change, but health and exercise professionals who have stepped up to the challenge and embraced the changes will see tremendous growth opportunities in 2021 and beyond.

# data[].attributes.attachment_link.description
While the COVID-19 pandemic has forced numerous changes to how the fitness industry does business, it is best to think of this disruption as a catalyst for changing how we engage our customers by creating new ways to deliver fitness solutions.

# data[].attributes.body
Drinking enough water daily is one of the best things you can do to better yourself. Drinking water will help benefit your skin, hair, brain function, reduces headaches, and it helps increase weight loss. Drinking water in addition to a combination of exercise and sleep will make you feel and look amazing. The recommended amount of water intake daily is eight glasses of eight ounces. Your physical performance will suffer if you are dehydrated along with many other downsides. In conclusion if you drink water you will improve yourself and you will be a better version of yourself. How much water do you drink in a day?

# data[].attributes.attachment_link.readable_text
Staying hydrated is one of the best things you can do for your overall health. Staying hydrated can help support physical performance, prevent headaches and constipation, and more.

The human body comprises around 60% water.

It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).

Although there's little science behind this specific rule, staying hydrated is important.

Here are 7 evidence-based health benefits of drinking plenty of water.

If you don't stay hydrated, your physical performance can suffer.

This is particularly important during intense exercise or high heat.

This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally ( 3).

If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.

SUMMARY
Losing as little as 2% of your body's water content can significantly impair your physical performance.

Your brain is strongly influenced by your hydration status.

Studies show that even mild dehydration, such as the loss of 1-3% of body weight, can impair many aspects of brain function.

In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches ().

Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue ( 7).

A fluid loss of 1-3% equals about 1.5-4.5 pounds (0.5-2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.

Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance ( 8, , 10, , 12, 13).

SUMMARY
Mild dehydration (fluid loss of 1-3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.

Research has shown that a headache is one of the most common symptoms of dehydration.

What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.

A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms ( 16).

Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect ( 16).

However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency ().

SUMMARY
Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.

Constipation is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.

Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both younger and older individuals (, ).

Increasing hydration may help decrease constipation.

Mineral water may be a particularly beneficial beverage for those with constipation.

Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation (, 21).

SUMMARY
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.

Urinary stones are painful clumps of mineral crystal that form in the urinary system.

The most common form is kidney stones, which form in the kidneys.

There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones ( 22, 23).

Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.

Water may also help prevent the initial formation of stones, but studies are required to confirm this.

SUMMARY
Increased water intake appears to decrease the risk of kidney stone formation.

A hangover refers to the unpleasant symptoms experienced after drinking alcohol.

Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.

Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.

SUMMARY
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.

Drinking plenty of water can help you lose weight.

This is because water can increase satiety and boost your metabolic rate.

Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements ().

In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals ().

Even mild dehydration can affect you mentally and physically.

Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.

# data[].attributes.attachment_link.title
7 Reasons Why You Should Drink More Water

# data[].attributes.attachment_link.description
Being dehydrated can have negative effects on your body and brain. Here are evidence-based benefits of staying hydrated, like weight loss.

# data[].attributes.body
Physical activity benefits you a lot. It Sharpens your mind and makes it easier for you to learn. It also reduces feelings of anxiety and stress. When you work out you also lose fat and gain muscle. By working out you can also reduce the risk of heart disease. What other ways does working out benefit you?

# data[].attributes.attachment_link.provider_name
Centers for Disease Control and Prevention

# data[].attributes.attachment_link.readable_text
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.

Everyone can experience the health benefits of physical activity - age, abilities, ethnicity, shape, or size do not matter.

Immediate Benefits

Some benefits of physical activity on brain health [PDF-14.4MB] happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the amount of calories you burn, including those burned during physical activity.

To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and healthy eating.

See more information about:

Haven't Been Active in a While?

See these tips on getting started.

Reduce Your Health Risk

The good news [PDF-14.5MB] is that moderate physical activity, such as brisk walking, is generally safe for most people.

Cardiovascular Disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.

Infectious Diseases

Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:

People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. A CDC systematic review [PDF-931KB] found that physical activity is associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.

People who are more active may be less likely to die from flu or pneumonia. A CDC study found that adults who meet the aerobic and muscle-strengthening physical activity guidelines are about half as likely to die from flu and pneumonia as adults who meet neither guideline.

Some Cancers

Being physically active lowers your risk for developing several common cancers. Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:

Bladder

Breast

Colon (proximal and distal)

Endometrium

Esophagus (adenocarcinoma)

Kidney

Lung

Stomach (cardia and non-cardia adenocarcinoma)

If you are a cancer survivor, getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.

Strengthen Your Bones and Muscles

As you age, it's important to protect your bones, joints, and muscles - they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you're able to do your daily activities and be physically active.

Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.

Improve Your Ability to do Daily Activities and Prevent Falls

Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall. Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you're an older adult. Physically active people have a lower risk of hip fracture than inactive people.

Increase Your Chances of Living Longer

See physical activity recommendations for different groups, including:

An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage Chronic Health Conditions & Disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

Connect with Nutrition, Physical Activity, and Obesity

# data[].attributes.attachment_link.description
Regular physical activity improves your brain health, helps with weight management, reduces disease, strengthens bones and muscles, and improves your ability to do everyday activities. Learn more.

# data[].attributes.headline
Physical fitness and sports of your daily life

# data[].attributes.subject
Physical fitness and sports of your daily life

# data[].attributes.body
Physical fitness is very important and keeps yourself healthy and your body healthy.  It keeps you from getting sick or getting a bad disease. What kind of activity do you do to keep your body healthy and strong?

# data[].attributes.attachment_link.readable_text
May marks National Physical Fitness and Sports Month, a time to get involved and renew our commitment to living healthier and more active lifestyles. Exercise alone can improve both our physical and mental health, alongside contributing to an overall better quality of life. In recent years America has seen a large decline in youth sports participation, particularly among young girls and children. Because of this, last February, an Executive Order regarding sports, fitness, and nutrition was signed and ordered by the Presidential Council. The main focus will aim to find a solution towards the decline of sports participation, while also focusing on the critical importance of increasing sports and one's physical well-being. The aim of this month's theme is to shed light on how sports and exercise can provide positive life outcomes especially for our nation's youth.

Why is physical fitness important?

The U.S Department of Health and Human Services also stresses how studies indicate that overweight youths may never achieve a healthy weight, and up to 70% of obese teens may become obese adult. Even more worrisome, the cumulative effect could be that children born in the year 2000 or later may not outlive their parents. This alone is alarming making it even more important everyone takes part in spreading awareness on this sensitive subject. Those who are not physically active are more likely to become obese, alongside being at risk for:

Children and adolescents - Physical activity can improve muscular fitness, bone health, and heart health.

Adults - Physical activity can lower the risk of heart disease, type 2 Diabetes, and some types of cancer.

Older adults - Physical activity can lower the risk of falls and improve cognitive functioning (like learning and judgment skills).

It's also important you create a safe environment for your child while he or she sleeps, especially if they are being left in a crib or a play area where they'll be left unsupervised for a few minutes. This means keeping their area clear of toys, crib bumpers, loose bedding under, over, or near the baby, and having potential soft objects around that can smother or suffocate, such as stuffed animals.

High blood pressure

High blood cholesterol

Stroke

Type 2 Diabetes

Heart disease

Cancer

While this is a serious matter, the Office of Disease Department and Health Promotion is voicing out how regular activity can produce long-term health benefits, even when it comes to the simplest of exercise such as walking your dog or going on a stroll. Those that are ready to make a change in their day to day lives can benefit from the items below if they start to exercise regularly:

Prevent chronic diseases such as heart disease, cancer, and stroke (the three leading health-related causes of death)

Control weight

Make your muscles stronger

Reduce fat

Promote strong bone, muscle, and joint development

Condition heart and lungs

Build overall strength and endurance

Improve sleep

Decrease potential of becoming depressed

Increase your energy and self-esteem

Relieve stress

Increase your chances of living longer

Whether it's 30 minutes a day or 3 heart-pumping activities in moderation a week consistent exercising will play a part in making your overall quality of life better. Encourage yourself and others to take part in simple sports activities or more simple pursuits such as walking and jogging. The hashtag #MoveItMay is making its rounds on Twitter and other social media platforms, and is encouraging others to take part in this month's national program.

For more information regarding National Physical Fitness and Sports Month, see;
www.officeofdiseasepreventionandhealthpromotion.gov www.usdepartmentofhealthandhumanservices.gov

# data[].attributes.attachment_link.title
Physical Fitness & Sports A Part Of Daily Life

# data[].attributes.attachment_link.description
May marks National Physical Fitness and Sports Month, a time to get involved and renew our commitment to living healthier and more active lifestyles. Exercise alone can improve both our physical and mental health, alongside contributing to an overall better quality of life.

# data[].attributes.headline
How physical activity helps mental health 

# data[].attributes.subject
How physical activity helps mental health 

# data[].attributes.body
Exercise helps with depression and anxiety. Exercise helps with physical health like blood pressure, arthritis, and type 2 diabetes but also your mental health. It helps you gain confidence in your self. Gets you more social interaction and releases good endorphins. Running and lifting weights helps, but taking a walk around the block or even just gardening helps a lot too. At least 30 minuets of physical activity a day improves your mental health. What physical activity's help your mental health?

# data[].attributes.attachment_link.readable_text
Depression and anxiety: Exercise eases symptoms

Depression and anxiety symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated.
By Mayo Clinic Staff
When you have depression or anxiety, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on depression, anxiety and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.

The links between depression, anxiety and exercise aren't entirely clear - but working out and other forms of physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also help keep depression and anxiety from coming back once you're feeling better.

How does exercise help depression and anxiety?

Regular exercise may help ease depression and anxiety by:

Releasing feel-good endorphins, natural cannabis-like brain chemicals (endogenous cannabinoids) and other natural brain chemicals that can enhance your sense of well-being

Taking your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety

Regular exercise has many psychological and emotional benefits, too. It can help you:

Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

Cope in a healthy way. Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.

Is a structured exercise program the only option?

Some research shows that physical activity such as regular walking - not just formal exercise programs - may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health.

Physical activity is any activity that works your muscles and requires energy and can include work or household or leisure activities.

Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better.

Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.

You don't have to do all your exercise or other physical activity at once. Broaden how you think of exercise and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or, if you live close to your job, consider biking to work.

How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity - as little as 10 to 15 minutes at a time - may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise and physical activity may last only if you stick with it over the long term - another good reason to focus on finding activities that you enjoy.

How do I get started - and stay motivated?

Starting and sticking with an exercise routine or regular physical activity can be a challenge. These steps can help:

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health professional's support. Talk to your doctor or mental health professional for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you're unlikely to meet.

Don't think of exercise or physical activity as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication - as one of the tools to help you get better.

Analyze your barriers. Figure out what's stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.

Do I need to see my doctor?

Check with your doctor before starting a new exercise program to make sure it's safe for you. Talk to your doctor to find out which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated.

If you exercise regularly but depression or anxiety symptoms still interfere with your daily living, see your doctor or mental health professional. Exercise and physical activity are great ways to ease symptoms of depression or anxiety, but they aren't a substitute for talk therapy (psychotherapy) or medications.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Email field is required

Include a valid email address

Learn more about Mayo Clinic's use of data.

To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you. If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.

Thank you for subscribing!

You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox.

Sorry something went wrong with your subscription

Please, try again in a couple of minutes

Show references

1. Cooney GM, et al. Exercise for depression. JAMA. 2014;311:2432.

2. Peterson DM. The benefits and risks of exercise. https://www.uptodate.com/contents/search. Accessed Sept. 15, 2017.

3. Greer TL, et al. Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but nonremitted major depressive disorder: Results from the TREAD study. Depression and Anxiety. 2016;33:870.

4. Schuch FB, et al. Exercise as treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research. 2016;77:42.

5. Understand physical activity, exercise and your heart. Society for Cardiovascular Angiography and Interventions. http://www.secondscount.org/healthy-living/physical-activity-exercise#.WbGhPWeWzRF. Accessed Sept. 7, 2017.

6. Physical activity and health. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed Sept. 7, 2017.

7. Exercise for mental health: 8 keys to get and stay moving. National Alliance on Mental Illness. https://www.nami.org/Blogs/NAMI-Blog/May-2016/Exercise-for-Mental-Health-8-Keys-to-Get-and-Stay. Accessed Sept. 7, 2017.

8. Exercise for stress and anxiety. Anxiety and Depression Association of America. https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety. Accessed Sept. 7, 2017.

9. Zschucke E, et al. Exercise and physical activity in mental disorders: Clinical and experimental evidence. Journal of Preventive Medicine and Public Health. 2013;46:512.

10. Anderson E, et al. Effects of exercise and physical activity on anxiety. Frontiers in Psychiatry. 2013;4:1.

11. Hall-Flavin DK (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 19, 2017.

See more In-depth

# data[].attributes.attachment_link.title
Depression and anxiety: Exercise eases symptoms

# data[].attributes.attachment_link.description
Research on depression and anxiety shows that exercise and other physical activity can help improve mood, reduce anxiety and improve other health problems.

# data[].attributes.body
Physical activity is very important because of many reasons. It keeps your heart healthy and reduces risk of heart disease. Physical activity can help you live a better quality life. Exercising is also a natural mood lifter and can help you gain confidence in yourself. It can help you manage your stress and tension. There are many different exercises you can do and you can always witch them up. What is you favorite exercise you like to do?

# data[].attributes.attachment_link.readable_text
We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life?

Here are just a few of the ways physical activity can help you feel better, look better and live better. Because, why not?

It's a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that "feel good sensation" you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives.

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It's like the old saying: you don't stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities.

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.

Being more active can help you:

lower your blood pressure

boost your levels of good cholesterol

improve blood flow (circulation)

keep your weight under control

prevent bone loss that can lead to osteoporosis

All of this can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It's true, 70 is the new 60... but only if you're healthy. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Here are some other benefits you may get with regular physical activity:

Helps you quit smoking and stay tobacco-free.

Boosts your energy level so you can get more done.

Helps you manage stress and tension.

Promotes a positive attitude and outlook.

Helps you fall asleep faster and sleep more soundly.

Improves your self-image and self-confidence.

Helps you spend more time outdoors.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Just move more, with more intensity, and sit less. You don't have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time.

# data[].attributes.attachment_link.title
Why is physical activity so important for health and well-being?

# data[].attributes.attachment_link.description
There are so many reasons why regular activity boosts your health. Read to learn what those are and how you can incorporate exercise into your day.

# data[].attributes.headline
Physical fitness may improve your brain functions

# data[].attributes.subject
Physical fitness may improve your brain functions

# data[].attributes.body
Physical Activity has proven to improve many factors of your heath and one of those factors is your brain. In a study done by the University Hospital of Muenster in Germany 2 minutes of walking before a cognitive test improved the score. The average age of participants in the test was 28.2 so that suggests the real benefits come when the brain is fully developed. The tests also showed that after just 2 minutes of walking improves memory and judgement skills. The test also found that sex, BMI, age,  and blood pressure impacted the results of the test.
Question : How do you think exercise effcets the young teen brain?

# data[].attributes.attachment_link.title
Physical fitness linked to better brain function

# data[].attributes.attachment_link.description
In the largest and most in-depth study of its kind, scientists confirm that physical fitness is associated with improved cognitive ability.

# data[].attributes.body
Doing any type of physical activity daily can reduce your risk of depression, stress, and anxiety. It can also lower your blood pressure and improve your cholesterol levels. It can also lower your risk of developing certain types of cancers. Physical fitness strengthens your bones and muscles and improves your overall health. It also lowers the risk of arthritis and other conditions that may affect your joints. What do you think is the most important benefit of Physical Fitness?

# data[].attributes.attachment_link.provider_name
Centers for Disease Control and Prevention

# data[].attributes.attachment_link.readable_text
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.

Everyone can experience the health benefits of physical activity - age, abilities, ethnicity, shape, or size do not matter.

Immediate Benefits

Some benefits of physical activity on brain health [PDF-14.4MB] happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the amount of calories you burn, including those burned during physical activity.

To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and healthy eating.

See more information about:

Haven't Been Active in a While?

See these tips on getting started.

Reduce Your Health Risk

The good news [PDF-14.5MB] is that moderate physical activity, such as brisk walking, is generally safe for most people.

Cardiovascular Disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.

Infectious Diseases

Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:

People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. A CDC systematic review [PDF-931KB] found that physical activity is associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.

People who are more active may be less likely to die from flu or pneumonia. A CDC study found that adults who meet the aerobic and muscle-strengthening physical activity guidelines are about half as likely to die from flu and pneumonia as adults who meet neither guideline.

Some Cancers

Being physically active lowers your risk for developing several common cancers. Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:

Bladder

Breast

Colon (proximal and distal)

Endometrium

Esophagus (adenocarcinoma)

Kidney

Lung

Stomach (cardia and non-cardia adenocarcinoma)

If you are a cancer survivor, getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.

Strengthen Your Bones and Muscles

As you age, it's important to protect your bones, joints, and muscles - they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you're able to do your daily activities and be physically active.

Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.

Improve Your Ability to do Daily Activities and Prevent Falls

Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall. Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you're an older adult. Physically active people have a lower risk of hip fracture than inactive people.

Increase Your Chances of Living Longer

See physical activity recommendations for different groups, including:

An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage Chronic Health Conditions & Disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

Connect with Nutrition, Physical Activity, and Obesity

# data[].attributes.attachment_link.description
Regular physical activity improves your brain health, helps with weight management, reduces disease, strengthens bones and muscles, and improves your ability to do everyday activities. Learn more.

# data[].attributes.body
It shows that being more activity helps you breath better. The ones who were exercising multiple times a day showed. that they had higher social skills, higher confidence and better over all feeling. They showed that the ones who had higher physical prowess were also the ones who had the best mental and emotional condition as well. It also shows that the ones at the bottom were the ones in the worst mental condition and emotional one even becoming extremely depressed. this was out of 776 people from the finnish air force. The higher their fitness the more aware of their surroundings they were. Questions: What do you do to stay fit?

# data[].attributes.attachment_link.readable_text
Department of Leadership and Military Pedagogy, National Defense University, Helsinki, Finland

UKK Institute of Health Promotion Research, Tampere, Finland

Finnish Defence Forces, Helsinki, Finland

Faculty of Sport and Health Sciences, University of Jyvaskyla, Jyväskylä, Finland

Background: There are only a few studies that have assessed awareness and knowledge regarding aerobic type of physical activity (PA) guidelines recommendations, while no previous studies have examined muscular type of activity recommendation guidelines. The aim was to assess knowledge and awareness and study the associations with demographic variables and physical activity and fitness.

Methods: Participants were 776 young (age 26 ± 7 years) men. Awareness and knowledge of PA recommendation guidelines were assessed by prompted questionnaires together with demographic variables and physical activity. In addition, physical fitness was measured.

Results: Forty percent of the participants reported being aware of the physical activity recommendation. Moreover, 7% correctly identified the recommendations for moderate aerobic physical activity and 25% for muscular type of activity. In addition, 4% correctly identified both aerobic and muscular activity recommendations. Being aware of the PA recommendations was associated with being married or partnered, having higher education level and being more physically active during leisure-time ( p < 0.05). Individuals with no awareness of the recommendations had lower results in cardiorespiratory and muscular fitness compared to those being aware ( p < 0.05). Being married or partnered was positively associated with the knowledge of the muscular activity recommendations ( p < 0.05). Moreover, the individuals with correct knowledge of the PA recommendations had higher levels of muscular fitness ( p < 0.05).

Conclusion: A low number of individuals are aware or know the physical activity recommendations among young adult men. Therefore, more vigorous attempts to promote physical activity recommendations are needed.

Introduction

Physical activity (PA) is an important factor in health promotion and disease prevention, and physical inactivity is linked with many chronic diseases and their risk factors ( 1). Therefore, PA recommendations have been established in order to give information to people of what is, in general, a minimum amount of PA to improve health. The aim is to increase knowledge, which would optimally to be reflected in PA behavior. The first PA recommendations were established in the publication of " Guidelines for Graded Exercise Testing and Exercise Prescription" in 1975 ( 2) and the recommendations were mostly aim to develop cardiorespiratory fitness. In 1990's the PA recommendations also included health-related aspects emphasizing also moderate intensity physical activity with the mention of accumulating physical activity from shorter bouts (≥10 min). These recommendations concluded that adults should accumulate 30 min or more on most days of the week ( 3). In addition, muscular strength was mentioned for the first time in the recommendations although no specific recommendations were then stated.

Since the early years of the first recommendations, accumulating study results had modified the content and emphasis of the recommendations. The recommendations: "Physical Activity Guidelines for Americans" introduced in 2008 ( 4) and "Global recommendations on Physical Activity and Health" from WHO introduced in 2010 ( 5) stated that the minimum recommended amount of PA for adults is aerobic activity either 2 h 30 min per week at moderate-intensity or 1 h and 15 min at vigorous-intensity, which could be accumulated from 10 min activity bouts. In addition, muscular strength and muscular endurance should be performed twice a week. The Finnish physical activity recommendation is based on the "Physical Activity Guidelines for Americans" and was introduced in 2009. In 2018, the "Physical Activity Guidelines for Americans" were revisited. The basic recommendations, mentioned above, stayed the same, however, the borderline of accumulating 10 min activity was excluded and the recommendations states that any activity counts ( 6).

Considering the accumulating research evidence of beneficial effects of PA from numerous studies during the recent decades, it is surprising how few studies have assessed awareness and knowledge of the recommendations. One of the first studies to assess knowledge of the recommendations was reported by Bennett et al. ( 7). They reported that 33% of the US adult study sample correctly identified the recommendations for moderate-intensity PA based on recommendations from 1995. Moreover, Moore et al. ( 8) observed that among 10,000 US adults 26% correctly identified the recommendations from 1995 considering moderate-intensity PA. Moreover, further studies have observed that the knowledge of the recommendations can vary from as less as 1% in a US study population ( 9) to 8-18% in UK study samples ( 10- 12). In addition to knowledge of PA recommendations, previous studies have found that the proportions of those being aware of the recommendations, varies between 4 and 43% ( 9, 13- 17).

The earlier studies have solely concentrated on studying the knowledge and awareness of the aerobic PA recommendations, whereas the knowledge of muscular type of activity, which is recommended by the present recommendations, have not yet been studied. Therefore, the aim of the present study was to assess awareness and knowledge of the PA recommendations both for aerobic and muscular type of activities. Moreover, the premise for the awareness and knowledge of the physical activity recommendations is that they would optimally be reflected in physical activity behavior. As physical activity is related to improved physical fitness and body composition it is of interest whether these variables are also associated with the awareness and knowledge of the recommendations. The secondary purpose was therefore to study the associations of demographic variables, body mass index (BMI), PA, and physical fitness with awareness, and knowledge of the recommendations. From a national perspective, this is a novel study assessing awareness and knowledge of PA recommendations in a Finnish study sample consisting of young adult men.

Methods

Participants

Participants were 776 young (age 26 ± 7 years) adult Finnish men, who were invited in the military refresher training organized by the Finnish Defense Forces. The call up to military refresher training and information about the study plan for participants were sent to participants 5 months before the study conduction, which were carried out in 7 different sessions during 2015. The study protocol was explained in detail to the participants before they gave their written consent. The study was approved by the ethical committees of the University of Jyväskylä and the Central Finland Health Care District, as well as the Headquarters of the Finnish Defense Forces (AM5527). Altogether, 1,106 men were called up and 823 could participate in the military refresher training (response rate 74%). The most typical reasons for non-participation to the military refresher training were related to personal reasons in life, such as work-, study-, or health-related issues. Among those men who participated in the military refresher training 32 refused to take part in the study (response rate 96%). The study sample was compared with corresponding cohorts of 20-30 years old Finnish men in the national register data (Statistics Finland) from the year 2014 for education and place of residence. Based on these analyses, the current study sample can be considered to represent a young adult Finnish man with the following limitations: Northern and Southern Finland were slightly over-represented and the proportion of those participants who had studied 13 years or more was slightly over-represented.

Assessment of Knowledge and Awareness of Physical Activity Recommendations

Knowledge and awareness of physical activity recommendations were assessed by a questionnaire similar to previous studies ( 7, 10, 11, 14). To assess awareness of the recommendations participants were asked whether they have seen, heard or read about physical activity recommendations? The answer options were: (1) yes, (2) no, and (3) I don't know. For knowledge of the recommendations participants were asked: " What is the recommended minimum amount of moderate-intensity aerobic physical activity per week based on the present physical activity recommendations." The answer options were as follows: (1) 1 h 30 min, (2) 2 h 30 min, (3) 3 h, (4) 20 min per day 3 days per week, (5) 30 min per day 5 days per week, (6) 30 min per day 7 days per week, (7) 60 min per day 7 days per week, (8) none of the previous options, (9) I don't know. Furthermore, Participants were asked: "What is the recommended minimum amount of muscular strength and endurance type of activity per week based on the present physical activity recommendations." The answer options were: (1) once per week, (2) 2 times per week, (3) 3 times per week, (4) 4 times per week, (5) 5 times per week, (6) none of the previous options, (7) I don't know. Moreover, based on the answers given, further classifications were modulated as correct knowledge (answer 2, 5), under estimation (answers 1, 4), overestimation (answers 3, 6, 7) for moderate-intensity aerobic activity knowledge and for muscular type of activity knowledge: correct knowledge (answer 2), under estimation (answers 1), over estimation (answers 3-5). Regarding moderate-intensity aerobic PA, answer option 5 (30 min per day 5 days per week) was classified as correct answer, although it is correct only based on the amount and not by the frequency of the present physical activity recommendations.

Demographic and Background Variables

Demographic variables were assessed by a questionnaire: age, marital status (married/partnered, divorced/widowed, never married), education (≤9, 10-12, 13-15, ≥16 years), employment status (employed, student, unemployed, or other), and smoking (smoker, quit smoking, non-smoker).

Assessment of Self-Reported Physical Activity

Leisure-time physical activity (LTPA) was assessed with the following question: "Which of the following definitions best describe your leisure time physical activity habits?"-("Think of the last 3 months and consider all LTPA that lasted at least 20 min per session"). Response categories were (1) less than once a week; (2) no vigorous activities, but light or moderate physical activity at least once a week (if more often than once please define the numbers per week in an open space); (3), vigorous activity once a week; (4) vigorous activity twice a week; (5) vigorous activity 3 times a week; (6) vigorous activity at least 4 times a week. LTPA was classified as low (responses 1 or 2), moderate (responses 3 or 4), and high (responses 5 or 6) activity ( 18). The LTPA question used in the present study has been validated against fitness, observing that vigorous physical activity showed a consistent dose-response relationship with cardiorespiratory and muscular fitness ( 19). In general, acceptable to good reliability but poor to moderate validity has been reported for physical activity questionnaires ( 20).

Physical Fitness

The participants performed the physical fitness tests in the following order: standing long jump, isometric maximal force, cardiorespiratory fitness, and muscular endurance tests. All of the participants were familiar with the standing long jump test and muscular endurance tests because those tests have been conducted during their military service.

Standing Long Jump Test

Standing long jump test was used to test explosive force production of lower extremities ( 21). The participants were instructed of the correct technique prior the testing, and each of them performed several jumps after a warm-up and prior the testing, which was performed in the specifically designed gym mat. The warm-up lasted 10 min and consisted of calisthenics exercises, such as x-jumps, push-ups, sit-ups, squats, planks, and countermovement jumps. The participants were instructed to jump (horizontally) forward as far as possible from a standing position, using a prior countermovement and hands freely swinging by their sides without falling backward upon bilateral landing. The participants completed 3 trials each interspersed by a 1-min rest period. The performance was measured with 1 cm precision.

Maximal Isometric Force

Maximal isometric force was measured with horizontal bench press (both regarded as tests for maximal strength) using a dynamometer. Knee angle was set to 107° with a goniometer, and hands were placed on a handle grip in a leg extension test ( 22). During the maximal bench press test, the participants were in supine position with their backs flat on a bench and feet flat on the floor with elbow and shoulder positioned at 90°. A warm-up series of at least 2 submaximal sets were done prior to maximal sets. Three trials were performed using a 30-s recovery period. The best performance was included in the analysis. Each participant was advised to produce maximal force as fast as possible and to maintain it for 3 s. The participants were verbally encouraged during the maximal efforts by the test personnel. The repeatability has been reported to be high in maximal isometric strength tests ( r = 0.98, C.V = 4.1%) ( 23).

Cardiorespiratory Fitness

Cardiorespiratory fitness (VO ₂ max) was determined using an indirect graded cycle ergometer test (Ergoline 800S, Ergoselect 100K, Ergoselect 200K, Bitz, Germany) until exhaustion. A progressive protocol was used, which initially started at a power output of 50 W and was increased 25 W every 2 min until exhaustion. Heart rate (HR) was continuously recorded during the test (Polar Vantage NV or S610, S710, or S810, Kempele, Finland). Predicted VO ₂ max was estimated from HR and maximal power (W) (Fitware, Mikkeli, Finland) with the following equation: VO ₂ max (ml·kg −1·min −1) = 12.35 × Pmax/kg + 3.5, where Pmax is maximal power and kg is body mass in kg. The intra class correlation has been reported to be high with this method ( 24).

Muscular Endurance Tests

Muscular endurance tests consisted of push-ups and sit-ups (repetitions/minute). The push-up test measured the performance of arm and shoulder extensor muscles. Before taking a starting position, the participants laid face down on the floor, feet parallel at pelvis to shoulder width and hands positioned so that thumbs could reach the shoulders while other fingers were pointing forward. Before the beginning of the test, the participants were instructed to extend their arms to the starting position and keep the feet, trunk, and the shoulders in the same line throughout the test. One successful repetition was counted when the participant lowered his torso by flexing arms to an elbow angle of 90° and returned to the starting position by extending his arms. Sit-up test was used to measure performance of abdominal and hip flexor muscles. In the starting position, the participants laid on his back while legs were supported from the ankles by an assistant. The knees were flexed at the angle of 90°, elbows pointing upward and fingers crossed behind the back of the head. One successful repetition was determined when the participant lifted his upper body from the starting position and brought elbows to the knee-level. The result of the test was expressed as a number of consecutive successful repetitions during 60 s. There was a recovery period of 5-min between the tests. Correct technique was demonstrated to participants before each test and only the trials with adequate technique were accepted. The test-retest reliability of push-up, sit-up, and repeated squat tests has been reported to be high among young adults and middle-aged adults (ICC = 0.93-0.95, ICC = 0.83-0.93, r = 0.95, respectively) ( 25, 26).

Body Composition

Body weight was measured to the nearest 0.1 kg and body height by a commercial scale to the nearest 0.1 cm, and further BMI was calculated.

Statistical Analysis

Data was analyzed with IBM SPSS Statistics 22.0.0.0. Descriptive statistics as frequencies, means, standard deviations and 95% confidence intervals were calculated and are presented in the tables. χ ² -tests were used to explore the associations of marital status, employment status, smoking, and PA with the awareness and knowledge of the recommendations. For continuous variables age, BMI, and physical fitness tests, the difference of means in awareness and knowledge of recommendations were assessed with analysis of variance using Bonferroni post hoc tests. Moreover, those parameters that were not normally distributed were log-transformed (maximal isometric force of upper and lower extremities).

Results

The background characteristics of the study participants is presented in the Table 1. Forty percent of the participants reported being aware and 27% not being aware of the PA recommendations. Table 2 reveals that 7% correctly identified the recommendation for moderate aerobic PA and 25% for muscular type of activity. The proportion of those who correctly identified both aerobic and muscular activity recommendations was 4% ( n = 31). In addition, 16% overestimated and 25% underestimated the recommended aerobic PA and 3% underestimated and 37% overestimated the recommended muscular type of activity.

Table 1. Demographic characteristics (%), physical activity (%), and fitness (mean ± SD) of the study participants.

Table 2. Distributions of answers regarding awareness and knowledge of the physical activity recommendations.

Marital status (married/partnered), education level and leisure-time PA were positively associated with awareness of the recommendations ( Table 3). Table 3 further demonstrates that those individuals with no awareness of the PA recommendations had lower results in cardiorespiratory fitness and sit-ups compared to those individuals being aware ( p < 0.05) or those who answered don't know ( p < 0.05). Furthermore, individuals with no awareness of the PA recommendations had lower results in push-ups and maximal strength of upper extremities compared to those individuals being aware ( p < 0.05).

Table 3. The distributions and mean ± sd of those of being aware, not aware and those who don't know of the physical activity recommendations according to demographic variables, body composition, and physical activity and fitness.

Marital status (married/partnered) was positively associated with the knowledge of muscular type of activity recommendations ( Table 5) but not with moderate aerobic PA recommendations ( Table 4). Regarding knowledge of moderate aerobic PA recommendations, those who responded "don't know" had lower results in standing long jump compared to those individuals with correct knowledge ( p < 0.05) and lower results in sit-ups compared to those individuals with correct knowledge ( p < 0.05) and those who overestimated the PA recommendations ( p < 0.05) ( Table 4).

Table 4. The distributions and mean ± sd of correct, unsure, and over- and under-estimation of the moderate aerobic physical activity recommendations according to demographic variables, body composition, and physical activity and fitness.

Regarding knowledge of muscular type of PA recommendations, those who responded "don't know" had lower results in push-ups and maximal strength of upper extremities compared to those individuals with correct knowledge ( p < 0.05) and those who overestimated the PA recommendations ( p < 0.05) ( Table 5). Moreover, those individuals who responded "don't know" and those who overestimated the muscular type of PA recommendations had lower results in sit-ups compared to individuals with correct knowledge ( p < 0.05) ( Table 5).

Table 5. The distributions and mean ± sd of correct, unsure, and over- and under-estimation of the muscular strength and muscular endurance recommendations according to demographic variables, body composition, and physical activity and fitness.

Discussion

Although 40% of the young adult Finnish men reported being aware of the present PA recommendations only 7% correctly identified the recommendation for moderate aerobic PA and 25% for muscular type of activity recommendation. Moreover, 4% correctly identified both moderate intensity aerobic and muscular type of activity recommendations. Marital status, education, leisure-time PA, and selected fitness variables were positively associated with awareness, whereas selected fitness variables were positively associated with correct knowledge of both aerobic and muscular PA recommendations.

The present study results showed higher awareness of the recommendations compared to most of the previous studies, where the prevalence rates have ranged from 4 to 37% ( 9, 13, 15). In addition, the previous studies have observed associations of age ( 9, 13, 16), education ( 9, 13, 15), gender ( 9, 13, 15), PA level ( 13), and ethnicity ( 9) with awareness. These previous studies do, therefore, suggest that when planning to develop awareness of PA recommendations a specific effort may be needed to target individuals in different subgroups. The present study suggests that inactive or unfit individuals, those with low education level and those not being married or partnered could be specific target groups for PA promotion compared to their counterparts among young adult men. However, it should be noted that on average, considering the present and earlier studies, there are far more individuals that are not aware of the recommendations compared to those who are aware and therefore, promotion of awareness should be vigorously attempted to whole population within its subgroups. Although professionals working with PA promotion generally have higher awareness of the recommendations than rest of the population one previous study ( 17) has revealed rather disappointing awareness among professionals (34%). Therefore, one of the priorities in raising awareness should also be to educate professionals as well.

Interestingly, despite the awareness of 40% of the present study sample, only 7% correctly identified moderate aerobic recommendations and 25% muscular type of activity recommendations. Nevertheless, if previous activity recommendations from 1995 ( 3) regarding aerobic PA was to be approved as a correct identification (30 min, 5 times per week) this proportion would have increased to 22%. Previous studies have shown highly varied prevalence of correct knowledge of the moderate aerobic PA recommendations ranging from <1 to 36% ( 7- 12). In the present study, significant associations were observed between selected fitness variables and knowledge for both aerobic and muscular type of physical activity recommendations. In addition, marital status was related to knowledge of muscular type of activity recommendations. These results suggest that married individuals and individuals with higher fitness tend to know recommendations better than non-married individuals and individuals with lower fitness. Nevertheless, no causal relationships can be interpreted because of the cross-sectional study design. Therefore, it remains unknown whether the aware individuals have higher fitness because of the awareness or are they aware because of their higher fitness (a proxy for possibly higher interest in physical activity and fitness). Earlier studies have shown that age ( 11, 12, 14), education ( 9, 11, 12, 14), gender ( 7, 8, 13, 14), physical activity level ( 7, 8, 12, 13), ethnicity ( 8), income ( 8, 9, 12, 14), employment status ( 7, 11), and self-rated health ( 12) are associated with knowledge of the recommendations.

A higher number of individuals correctly identified muscular type of activity (25%) compared to moderate intensity aerobic activity (7%). This may be due to different answer options given or a speculatively a tendency of young adult men to be more interested in resistance training and its recommendations than aerobic exercise and recommendations. Nevertheless, if previous moderate aerobic PA recommendations would have been accepted as a correct alternative, based on its equal amount of activity (30 min, 5 times per week) altogether 22% of the participants would have been reported correct amount of moderate aerobic PA. Using this compound as a correct knowledge of aerobic activity recommendations we found that 22% of the study sample had correct knowledge, 25% underestimated, and 27% overestimated the moderate aerobic activity recommendations. The respective proportions for muscular type of activity recommendations were 22, 25, and 27%. Again, differences in given answer options in aerobic and muscular fitness questions may have affected the results because in the muscular type of activity question only exercise frequency was assessed, whereas aerobic activity question included different frequencies and volumes. The different assessment methods previous studies makes it hard to draw definite collective conclusions about the knowledge of the recommendations. However, of importance, some of the previous studies ( 8, 9, 12, 14) including the present study, have used prompted questionnaire, which may overestimate the prevalence of correct knowledge, whereas some other studies have used unprompted questionnaires ( 7, 10, 11, 14). The overestimation has been observed in a study by Cameron et al. ( 14), where they reported a significant difference between prompted and unprompted questions showing that the correct knowledge decreased from 37 to 4% when prompted and unprompted question format was compared. Therefore, the prevalence of knowledge of the earlier and the present study may actually be even less than reported given that prompted format was used.

A few practical conclusions regarding awareness and knowledge of the PA recommendations can be made based on the present and previous study findings. Firstly, based on low awareness and, especially, poor knowledge of the recommendations all attempts to raise awareness and knowledge should be made. Previous studies show that different methods to deliver health messages and health behavior change may work ( 27). The fact that the effect size of e.g., mass media campaigns on health behavior has turn out to be rather low emphasizes the need for multiple methods to raise awareness and knowledge. Besides community-wide campaigns, tools for dissemination could include e.g., social marketing through social media, online advertising and delivery of print products ( 28- 30).

The strengths of the present study are a nationally representative study population targeted to young adult men. In addition, to the best of our knowledge, this is the first study that has investigated the knowledge of muscular type of activity recommendations. There are, however, some limitations in the current study. As noted earlier, prompted questionnaires were used in the present study, which may overestimate the proportions of knowledge and awareness individuals. Secondly, the present study did only assess knowledge of moderate-intensity aerobic physical activity recommendations and not vigorous aerobic physical activity. Therefore, future studies are warranted to assess all components of the present recommendations.

Conclusions

In conclusion, the present study revealed that 40% of the young adult Finnish men reported being aware of the present PA recommendations, however, only 7% correctly identified the recommendation for moderate aerobic activity and 25% for muscular fitness type of activity. Altogether, 4% correctly identified both moderate intensity aerobic and muscular type of activity recommendations. Marital status, education, LTPA, and selected fitness variables were positively associated with awareness, while selected fitness variables were positively associated with correct knowledge of both aerobic and muscular strength recommendations. These results underline a need to use multiple methods to raise awareness and knowledge of the physical activity recommendations among young adults.

Data Availability Statement

All datasets generated for this study are included in the article/supplementary material.

Ethics Statement

The studies involving human participants were reviewed and approved by the study was approved by the ethical committees of the University of Jyväskylä and the Central Finland Health Care District, as well as the Headquarters of the Finnish Defense Forces. The patients/participants provided their written informed consent to participate in this study.

Author Contributions

JV performed experiments and analyzed data. JV, TV, HKo, and HKy conceived and designed the experiments, interpreted results of research, drafted, edited, critically revised paper, and approved final version of manuscript.

Funding

This work was supported by a grant from the Scientific Advisory Board for Defense.

Conflict of Interest

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

Acknowledgments

The authors thank all the test personnel for their work in data collection and M.Sc. Elina Vaara for statistical guidance and analyses.

References

2. American College of Sports Medicine. Guidelines for Graded Exercise Testing and Exercise Prescription. Philadelphia: Lea and Febiger (1975).
Google Scholar
23. Viitasalo JT, Saukkonen S, Komi PV. Reproducibility of measurements of select-ed neuromuscular performance variables in man. Electromyogr Clin Neurophysiol. (1980) 20:487-501
Google Scholar

# data[].attributes.attachment_link.title
Awareness and Knowledge of Physical Activity Recommendations in Young Adult Men

# data[].attributes.attachment_link.description
Background: There are only a few studies that have assessed awareness and knowledge regarding aerobic type of physical activity (PA) guidelines recommendations, while no previous studies have examined muscular type of activity recommendation guidelines. The aim was to assess knowledge and awareness and study the associations with demographic variables and physical activity and fitness.Methods: Participants were 776 young (age 26 ± 7 years) men.

# data[].attributes.body
Physical fitness Effects us all. However we can decide how we effect our Physical fitness to a certain degree. Physical Fitness is made up of about 11 areas. These areas vary from skill, to health. Overall, Physical Fitness can play a vital role in your Physical and Mental health. How many areas is Physical Fitness made up of? (In paragraph above)

# data[].attributes.attachment_link.description
Physical fitness refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform activities of daily living.

# data[].attributes.body
Getting physical activity has many benefits. If you get exercise your life expectancy will be higher and you will have a less chance of injury, you will improve your quality of life, and it will improve your overall health. You can stay active in many different ways. Such as working out, weightlifting, walking, running, playing sports and many other things. What do you do to stay active?

# data[].attributes.attachment_link.provider_name
Medical Associates of Northwest Arkansas

# data[].attributes.attachment_link.readable_text
To put it simply, physical activity and exercise is important for everyone. Children, adolescents, and adults of all ages need regular physical activity. Physical activity promotes good health, and you should stay active throughout all stages of your life regardless of your body type or BMI.

Understanding the benefits of physical fitness and knowing how active you should be can help you maintain good health and improve your overall quality of life. Here are a few benefits of regular physical activity that demonstrate the importance of physical fitness.

Save money

According to the Centers for Disease Control and Prevention, chronic diseases cause 7 out of 10 deaths in the U.S., and treating chronic diseases accounts for 86% of U.S. healthcare costs. While some diseases cannot be prevented, you can reduce your risk for certain disease - such as heart disease and diabetes - through reducing risky behaviors and living a healthy lifestyle.

Making healthy choices, such as engaging in regular physical activity, can reduce your risk for many health issues and complications that can result in expensive medical care.

Increase your life expectancy

Numerous studies have shown that regular physical activity increases life expectancy and reduces the risk of premature mortality. There's not a magic formula that translates hours of physical activity into hours of life gained, but research suggests that people who are more active tend to be healthier and tend to live longer.

Reduce your risk of injury

Regular exercise and physical activity increase muscle strength, bone density, flexibility, and stability. Physical fitness can reduce your risk for and resilience to accidental injuries, especially as you get older. For example, stronger muscles and better balance mean that you're less likely to slip and fall, and stronger bones mean that your less likely to suffer bone injuries should you take a tumble.

Improve your quality of life

A sedentary lifestyle and a lack of physical activity can take a toll on a person's body. Physical inactivity is associated with an increased risk for certain types of cancer, numerous chronic diseases, and mental health issues. Exercise, however, has been shown to improve mood and mental health, and provides numerous health benefits. Of course physical fitness also allows you to do things that you may not otherwise be able to do.

Stay active

Staying active and healthy allows you to do activities that require a certain level of physical fitness. For example, hiking to the top of a mountain is a rewarding experience that instills a sense of accomplishment and provides spectacular scenery, but there are people who cannot experience this due to fitness limitations.

But even walking around the zoo with your family or playing on the playground with your children can be challenging for those who neglect physical activity for extended periods of time. Being active means that it's easier to stay active as you get older.

Improve your health

There are numerous health advantages to physical fitness. Regular exercise and physical activity promotes strong muscles and bones. It improves respiratory, cardiovascular health, and overall health. Staying active can also help you maintain a healthy weight, reduce your risk for type 2 diabetes, heart disease, and reduce your risk for some cancers.

In other words, staying active is a crucial part of maintaining good health and wellness.

Here are the CDC physical activity guidelines for children, adults, adults over 65, and pregnant or postpartum women.

Encourage your family to be more active, and challenge yourself to meet daily or weekly physical activity goals. Play outdoor sports with the whole family, schedule time each day to go to the gym, or pick up healthy, active hobbies like hiking or cycling. National Physical Fitness and Sports Month is a great time to get more active, but don't stop at the end of the month. Make exercise and physical activity a permanent part of your daily routine!

# data[].attributes.attachment_link.title
The Importance of Physical Fitness - Medical Associates of Northwest Arkansas

# data[].attributes.attachment_link.description
Physical fitness is important for everyone at every stage of life. Here are just a few of the benefits that regular physical activity provides!

# data[].attributes.body
Exercising regularly and being physically active has several benefits. A few examples are it improves mood, controls weight, prevents health conditions, and boosts your energy. Physical activity can do nothing but help you in many different categories. Mental, physical, emotional, and social health are all examples of categories. Doing the right amount and areas of physical activity can help you succeed easier. What benefits do you get out of physical activities and which is most important to you?

# data[].attributes.headline
Why is physical activity so important for health and wellbeing?

# data[].attributes.subject
Why is physical activity so important for health and wellbeing?

# data[].attributes.body
Physical activity is important for your health and wellbeing, both mental and physical. The first thing it can do is lift your mood and keep you from becoming depressed. The second is it can keep you fit and able late into life if you regularly exercise. The last way is that you can stay healthier with lower risks of high blood pressure, heart disease, bone loss, and osteoporosis. What is so important that you are choosing it over improving your body?

# data[].attributes.attachment_link.readable_text
We know that staying active is one of the best ways to keep our bodies healthy. But did you know it can also improve your overall well-being and quality of life?

Here are just a few of the ways physical activity can help you feel better, look better and live better. Because, why not?

It's a natural mood lifter.

Regular physical activity can relieve stress, anxiety, depression and anger. You know that "feel good sensation" you get after doing something physical? Think of it as a happy pill with no side effects! Most people notice they feel better over time as physical activity becomes a regular part of their lives.

It keeps you physically fit and able.

Without regular activity, your body slowly loses its strength, stamina and ability to function properly. It's like the old saying: you don't stop moving from growing old, you grow old from stopping moving. Exercise increases muscle strength, which in turn increases your ability to do other physical activities.

It helps keep the doctor away.

Stand up when you eat your apple a day! Too much sitting and other sedentary activities can increase your risk of heart disease and stroke. One study showed that adults who watch more than 4 hours of television a day had an 80% higher risk of death from cardiovascular disease.

Being more active can help you:

lower your blood pressure

boost your levels of good cholesterol

improve blood flow (circulation)

keep your weight under control

prevent bone loss that can lead to osteoporosis

All of this can add up to fewer medical expenses, interventions and medications later in life!

It can help you live longer.

It's true, 70 is the new 60... but only if you're healthy. People who are physically active and at a healthy weight live about seven years longer than those who are not active and are obese. And the important part is that those extra years are generally healthier years! Staying active helps delay or prevent chronic illnesses and diseases associated with aging. So active adults maintain their quality of life and independence longer as they age.

Here are some other benefits you may get with regular physical activity:

Helps you quit smoking and stay tobacco-free.

Boosts your energy level so you can get more done.

Helps you manage stress and tension.

Promotes a positive attitude and outlook.

Helps you fall asleep faster and sleep more soundly.

Improves your self-image and self-confidence.

Helps you spend more time outdoors.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. You can knock that out in just 30 minutes a day, 5 days a week. And every minute of moderate to vigorous activity counts toward your goal.

So, this is easy! Just move more, with more intensity, and sit less. You don't have to make big life changes to see the benefits. Just start building more activity into your day, one step at a time.

# data[].attributes.attachment_link.title
Why is physical activity so important for health and well-being?

# data[].attributes.attachment_link.description
There are so many reasons why regular activity boosts your health. Read to learn what those are and how you can incorporate exercise into your day.

# data[].attributes.body
Staying active has many benefits. regular physical activity can keep your thinking,learning and judgement skills sharp as you age. physical activity is very good for you it can also reduce the risk of depression and anxiety. it also help you sleep better. weight is another big thing in physically activity some people do physical activities to manage weight. scientist have proven people who do physically activity it expands your life time. why is it important for you to stay active?

# data[].attributes.attachment_link.provider_name
Centers for Disease Control and Prevention

# data[].attributes.attachment_link.readable_text
Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.

Everyone can experience the health benefits of physical activity - age, abilities, ethnicity, shape, or size do not matter.

Immediate Benefits

Some benefits of physical activity on brain health [PDF-14.4MB] happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the amount of calories you burn, including those burned during physical activity.

To maintain your weight: Work your way up to 150 minutes a week of moderate physical activity, which could include dancing or yard work. You could achieve the goal of 150 minutes a week with 30 minutes a day, 5 days a week.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off: You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and healthy eating.

See more information about:

Haven't Been Active in a While?

See these tips on getting started.

Reduce Your Health Risk

The good news [PDF-14.5MB] is that moderate physical activity, such as brisk walking, is generally safe for most people.

Cardiovascular Disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels from physical activity even without meeting the recommendations for 150 minutes a week of moderate physical activity. Additional amounts of physical activity seem to lower risk even more.

Infectious Diseases

Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:

People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. A CDC systematic review [PDF-931KB] found that physical activity is associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.

People who are more active may be less likely to die from flu or pneumonia. A CDC study found that adults who meet the aerobic and muscle-strengthening physical activity guidelines are about half as likely to die from flu and pneumonia as adults who meet neither guideline.

Some Cancers

Being physically active lowers your risk for developing several common cancers. Adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the:

Bladder

Breast

Colon (proximal and distal)

Endometrium

Esophagus (adenocarcinoma)

Kidney

Lung

Stomach (cardia and non-cardia adenocarcinoma)

If you are a cancer survivor, getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.

Strengthen Your Bones and Muscles

As you age, it's important to protect your bones, joints, and muscles - they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you're able to do your daily activities and be physically active.

Muscle-strengthening activities like lifting weights can help you increase or maintain your muscle mass and strength. This is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions you do as part of muscle strengthening activities will give you even more benefits, no matter your age.

Improve Your Ability to do Daily Activities and Prevent Falls

Everyday activities include climbing stairs, grocery shopping, or playing with your grandchildren. Being unable to do everyday activities is called a functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activity improves physical function and decreases the risk of falls or injury from a fall. Include physical activities such as aerobic, muscle strengthening, and balance training. Multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip have life-changing negative effects, especially if you're an older adult. Physically active people have a lower risk of hip fracture than inactive people.

Increase Your Chances of Living Longer

See physical activity recommendations for different groups, including:

An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. For adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage Chronic Health Conditions & Disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

Connect with Nutrition, Physical Activity, and Obesity

# data[].attributes.attachment_link.description
Regular physical activity improves your brain health, helps with weight management, reduces disease, strengthens bones and muscles, and improves your ability to do everyday activities. Learn more.

# data[].attributes.body
Question: What does drinking water everyday help with?

# data[].attributes.attachment_link.readable_text
Why is exercise so important for seniors?

Whether you were once much more physically active or have never been one to exercise regularly, now is a great time to start an exercise and fitness regimen. Getting and staying in shape is just as important for seniors as it is for younger people.

Why is exercise important for older people? Getting your heart rate up and challenging your muscles benefits virtually every system in your body and improves your physical and mental health in myriad ways. Physical activity helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life.

Many older adults hesitate to get moving because they're unfamiliar with the types of exercise and fitness that are effective and safe, and aren't sure how much exercise they need to do. The good news is that any kind of movement is better than being sedentary, so there's nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate intensity activity per week, but if you can't start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids.

When it comes to exercise and fitness for seniors, most can begin without consulting a doctor-but there are exceptions. If you have a major health condition like diabetes, high blood pressure, heart or lung disease, osteoprosis or a neurological disease, definitely talk to your doctor first. People with mobility issues such as poor balance or arthritis should also get advice from their doctor.

What are the best types of exercise?

While there are endless forms of exercise, experts categorize physical activity into four broad types based on what each calls upon your body to do and how the movement benefits you.

Aerobic exercise is marked by an increased heart rate. Although most aerobic exercises require you to move your whole body, the main focus is on your heart and lungs (Aerobic exercise is often called "cardio" because it challenges and benefits your cardiovascular system). Activities like walking, swimming, dancing and cycling, if done at sufficient intensity, get you breathing faster and your heart working harder. Aerobic exercises burn fat, improve your mood, reduce inflammation and lower blood sugar.

Strength training, sometimes called resistance training, should be performed two to three times a week. Squats, lunges, push-ups and the exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Do a combination of both isometric and isotonic exercises. Isometric exercises, such as doing planks and holding leg lifts, are done without movement. They are great for maintaining strength and improving stability. Isotonic exercises require you to bear weight throughout a range of motion. Bicep curls, bench presses and sit-ups are all forms of isotonic exercise.

Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Stretching can be done every day.

Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision and muscles and joints. Tai chi and yoga are great forms of balance exercises that can help you avoid falls and stay independent well into your senior years.

How much exercise do I need?

How much exercise you should be getting depends on several factors, including your current level of fitness, your fitness goals, the types of exercise you're planning to do, and whether you have deficits in such areas as strength, flexibility or balance.

As a general rule, 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous exercise) is recommended as a weekly minimum. As you become more fit, you'll want to exceed that in order to reap maximum benefit. A natural way of splitting up the 150 minutes might be to do a 30-minute session five times per week, or you can break it up and do two 15-minute sessions during a single day. Adopt whatever schedule fits your lifestyle.

For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you do "total-body" workouts, that's two sessions per week. If you choose to split your workouts to target a specific muscle group (e.g., "leg day"), that will require more frequent workouts. Just make sure you're leaving 48 hours of rest before you re-work a major muscle.

If you have noticed problems with your balance, such as unsteadiness, dizziness, or vertigo, talk to a healthcare provider for recommendations about balance-specific exercises. Get in three half-hour workouts each week in addition to a 30-minute walk at least twice weekly.

It's best to stretch after you have warmed up for a few minutes, or perform stretching exercises after you completed your workout. When stretching each muscle group, take it slow and steady, release, repeat again.

But how much exercise is too much? You should expect a little muscle soreness after workouts, especially in the beginning. But if you find that your body is simply not recovering between workouts, you may be overtraining. Remember that seniors need more recovery time than younger people. With the exception of "welcome" muscle soreness, an exercise program should make you feel good. If it doesn't, you're probably overdoing it. That doesn't mean you should quit, only that you should dial back the intensity or frequency of your workouts until you hit the "sweet spot" in which you've "tired out" your body but then recovered enough to tackle your next session with enthusiasm.

What are the benefits of exercise?

A smartly designed exercise program will benefit your body and mind in innumerable ways.

The benefits of exercise on mental health are well documented. For example, one major study found that sedentary people are 44% more likely to be depressed. Another found that those with mild to moderate depression could get similar results to those obtained through antidepressants just by exercising for 90 minutes each week. The key appears to be the release of brain chemicals such as serotonin and dopamine, which help lift mood and combat stress.

We're all familiar with exercise's ability to improve cardiovascular health. But how does exercise lower blood pressure? Interestingly, when you stimulate your circulatory system through aerobic exercise, you're temporarily increasing your blood pressure by forcing the system to work harder-but when you've finished exercising, your blood pressure drops to a lower level than it was before you began.

Many people think of exercise as an integral part of weight loss-and, although diet is also extremely important, they're not wrong. But what exercise burns the most calories? Generally, aerobic exercises (cardio) are great for expending calories and reducing fat. But don't overlook the effectiveness of strength training, which optimizes your body's ratio of lean muscle to fat (It's also the best exercise for bone strength). There's no Holy Grail when it comes to a single best weight-loss exercise. The best exercise to lose weight is the one you'll do consistently. Whatever gets your heart rate up and gets your body moving-while having fun and staying motivated-is the exercise that will help you shed pounds.

What if my exercise ability is limited?

Everyone can and should do some form of exercise, even if they face severe limitations. Experts have designed specific exercises for seniors that are low-impact, safe and able to be done even from a sitting position if necessary.

If you're concerned about fall risk, balance exercises for seniors can be done holding onto a chair or doorframe. For example, standing behind a chair, you can hold its back and lift one leg to about the height of the middle of the calf of the other leg while tightening your abdominal muscles. As you progress, you might try holding the chair with just one hand and eventually letting go of the chair.

Even core-strengthening exercises for seniors can be adapted to those with limited abilities. For example, a standard plank is done by holding yourself parallel to the floor with only your forearms and toes touching the mat. An easier version allows you to also place your knees on the mat. But a still easier method is to do the plank while standing and leaning forward. You put your elbows and forearms on a desk, table or wall while resting on the balls of your feet and keeping your back straight.

There are a variety of stretching exercises for seniors to suit people of different abilities. If holding poses on your hands and knees is out of the question, you could try a full-body stretch in which you lie on your back, straighten your legs and extend your hands along the floor past your head. Some stretches can be done while seated, such as overhead stretches and neck rotations.

In fact, other types of exercise also can be done from a seated position. Other chair exercises for seniors include bicep curls (with dumbbells or elastic bands), overhead dumbbell presses, shoulder blade squeezes, calf raises, sit-to-stands (chair squats) and knee extensions.

What exercises are best for heart health?

The best exercise program will incorporate both aerobic and strength training, since that's the best way to strengthen your entire body, improve your endurance and ensure your long-term health. But if your main concern is how to improve cardiovascular health, then you should put a premium on cardiovascular exercises that force your heart and lungs to work harder, sending oxygen to your cells. While strength training certainly does have cardiovascular benefits, cardio workouts excel when it comes to reducing blood pressure, maintaining the health of the inner walls of your arteries, releasing enzymes that break down blood clots, and even promoting the growth of new arteries feeding the heart.

Regular aerobic exercise also significantly lowers the risk of type 2 diabetes. Although diabetes usually isn't thought of as a heart problem, a lower risk of diabetes also lowers the risk of heart disease, since high blood sugar takes a toll on blood vessels and the nerves that control the heart. When you exercise, you call on your body's cells to take glucose (sugar) out of the blood, which they do by becoming more sensitive to insulin, the hormone crucial to glucose metabolism. That means your cells remain insulin-sensitive long after you're finished exercising. And since obesity is a significant risk for diabetes, exercises that help you shed fat-especially around your middle-will help you keep diabetes at bay.

# data[].attributes.attachment_link.description
Overview of exercise recommendations for adults, pregnant women, and children

# data[].attributes.body
Changes in people lives can affect how active they are. For example, people exercised less after having kids.
What type of exercise do you like to do?

# data[].attributes.headline
Morning workout VS Night workout, when is the best time to exercise?

# data[].attributes.subject
Morning workout VS Night workout, when is the best time to exercise?

# data[].attributes.body
Everyone knows working out is good for you but not much people know when to workout. Many people prefer morning workouts so they feel accomplished and starts the day of fresh. People also like to workout at night. Some people have 9 to 5 jobs and don't want to get up early and you don't have to stretch before because your body is already loose, instead they workout at night so they have time, but the only problem is you can't sleep afterwards. I'm not going to tell you which is better, but I will ask. When would you workout?

# data[].attributes.attachment_link.readable_text
With a busy schedule and a 9 to 5 job, it is difficult to find time to exercise and focus on your fitness level. If you are planning to get into the fitness mode and sweat it out, here's when you should plan your workout for the best results.

The mundane routine can get to you and become bothersome, so much so that it gets difficult to find time to focus on yourself. Exercise and fitness play a vital role in our lives by keeping us healthy in the long run. Regular physical activity keeps all diseases at bay, it helps in releasing endorphins that make you happier, energetic and more active.

However, when it comes to finding time to sweat it out, we are stuck. There's never the right time to exercise, but making the right schedule and workout regime can help. The early riser would be comfortable with a morning workout while for others it is the night when they are all prepped to sweat it out.

Let us find the right time to burn some calories and make sure it is beneficial for the body.
Morning workout
Mornings are perfect for cardio. When your body releases all the endorphins after working out, you are set for the day and start your day on a fresh note. The sense of motivation you get after accomplishing something is enough to kickstart your day. It is a huge ego boost and makes you energetic.

When you wake up early and finish your workout, you have the rest of the day to cook your favourite meal, relax, socialise or simply unwind through the day.

After your morning workout, you feel more hungry, leaving room for a heavy breakfast that keeps you energetic throughout the day. It keeps your weight balanced and leaves space for proper digestion. Your body will get all the essential nutrients required to keep your body active.
Evening workout
While morning workouts sound more beneficial, evening workouts are usually the best for people who are working and may like to get some extra sleep in the morning. Evening workouts are optimal as your body has gained the strength, muscle and power to perform a heavy workout that includes weight lifting, cardio followed by stretching exercises.

An evening workout cools down your body and you can retire early in the night after a heavy workout. Evening workout doesn't necessarily require an additional warm-up as your body is already accustomed to movement and activeness. However, an intense workout late in the night could also disrupt your sleep.
The final verdict
While exercising overall is highly beneficial for your health and wellbeing, picking out a time to do a physical activity should not come in the way. Morning or evening, both are ideal to keep your body fit.

However, one might say that morning workouts are more beneficial for the body and mind as it sets the body in rhythm and motion for the rest of the day, keeping you active throughout.

World Sleep Day 2021: 5 PRO tips to promote better sleep at night

# data[].attributes.attachment_link.title
Morning workout VS Night workout, when is the best time to exercise?

# data[].attributes.attachment_link.description
With a busy schedule and a 9 to 5 job, it is difficult to find time to exercise and focus on your fitness level. If you are planning to get into the fitness mode and sweat it out, here's when you should plan your workout for the best results.

# data[].attributes.body
Importance of staying fit
Physical activity can improve your health and your mental health by a lot. if you work out enough times in a week to meet the physical standards, it will show in body weight and mental health.

# data[].attributes.body
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly, regular activity can improve your quality of life. What are reasons that you aren't physically fit, getting outside, and being active?

# data[].attributes.attachment_link.title
Physical fitness linked to better brain function

# data[].attributes.attachment_link.description
In the largest and most in-depth study of its kind, scientists confirm that physical fitness is associated with improved cognitive ability.

# data[].attributes.attachment_link.description
See all the wonderful things Raina Simat has made

# data[].attributes.body
Youngsters are frequently be affected by the stuff that's going on in their lifestyle as in school, guardians, social media, friends, and body picture. These issues aren't something ready to fair take off unhandled cause they may lead to mental wellbeing issues. Agreeing to the national organization together on mental ailment (NAMI), 1/5 youth endure from mental sickness, they moreover say that these indications first start showing up is age 14. CDC reports that suicide is the third driving cause of passing within the U.S for ages 10-24. What do you think guardians and peers can do to check up on someone's mental status?

# data[].attributes.headline
How staying physically active can prevent heart disease.

# data[].attributes.subject
How staying physically active can prevent heart disease.

# data[].attributes.body
Exercising can low your overall health and can help prevent heart disease. People who live a heart healthy lifestyle have a lower chance of developing cancer. Stress on the heart are predicted to have higher risks of cancer. Heart disease itself doesn't lead to cancer but it is more likely to have heart disease than have it turn it cancer.

# data[].attributes.attachment_link.readable_text
Share on Pinterest
Healthy habits used to combat heart disease could also be helpful in reducing a person's risk of developing cancer. Fabian Sommer/picture alliance via Getty Images

New research has found that a heart-healthy lifestyle will not only lower your risk of heart disease but could also cut your chances of developing cancer.

The findings suggest the risk factors that cause cardiovascular disease could also lead to cancer.

Healthy habits used to combat heart disease could also be helpful in reducing a person's risk of developing cancer.

New research suggests that following a heart-healthy lifestyle can lower the risk of heart disease and may also cut chances of developing cancer.

The study, published in the March 2021 issue of JACC: CardioOncology, found that cardiovascular disease (CVD) risk - including traditional risk factors like age, sex, and smoking, along with natriuretic peptide levels - is associated with an increased risk of cancer.

The findings suggest the risk factors that cause CVD could also lead to cancer. Therefore, the healthy habits used to combat CVD could also be helpful in reducing a person's risk of developing cancer.

"A healthy diet and making sure other medical issues, like hypertension and diabetes, are controlled is important for many reasons, and it turns out that cancer risk is one of them," says Dr. Collin Vu, a medical oncologist and hematologist at MemorialCare Cancer Institute at Orange Coast Medical Center in Fountain Valley, California.

Researchers from Massachusetts General Hospital and other centers in the United States and the Netherlands evaluated health data from 20,305 people who did not have cancer when they enrolled in the study.

Over 15 years, 2,548 people developed cancer. The researchers found that traditional CVD risk factors - age, sex, and smoking status - were independently associated with cancer.

They also found that higher levels of natriuretic peptides - markers that indicate stress on the heart - also predicted higher risks of cancer.

Study participants with the most natriuretic peptides had a 40 percent greater chance of developing cancer.

Participants who adhered to heart-healthy lifestyle behaviors - managing blood pressure, cholesterol, blood sugar, and weight and diet - had a lower risk of developing cancer.

"This seems to say that the heart disease does not in itself contribute to the development of cancer but that the same risks or behaviors that make a person more likely to have heart disease are also more likely to cause cancer," says Vu.

"The link between cardiovascular heart disease and cancer may not be much of a direct link at all but may be that we have traits or behaviors that seem to lead to both at the same time," Vu added.

Dr. Joyce Oen-Hsiao, the director of clinical cardiology at Yale Medicine and assistant professor of clinical medicine at Yale School of Medicine, says inflammation is at the root of both CVD and cancer.

has found a link between inflammation and colorectal cancer. Furthermore, chronic inflammation caused by obesity and cigarette use - two risk factors for CVD - "can increase cancer risk and stimulate cells to mutate or cause cancers to progress," says Oen-Hsiao.

A crucial component of a heart-healthy lifestyle is eating a low-cholesterol diet with plenty of fruits and vegetables.

Oen-Hsiao says fruits and vegetables are packed with antioxidants and other beneficial nutrients that help fight inflammation.

"In general, if there is a lot of inflammation in the body, this reduces the ability of the body to fight disease, including cancers," says Oen-Hsiao.

The study found that people with CVD tend to have worse outcomes if they get cancer.

People with CVD may have issues with sleep or live a sedentary lifestyle, putting them at increased risk for these cancer outcomes, explains Oen-Hsiao.

Oen-Hsiao recommends eating a balanced diet, exercising regularly, and getting enough sleep to manage stressors in your life.

If someone smokes, quitting might be the most heart-healthy change they can make to cut their risk of cancer, according to Vu.

Vu says our behaviors today can make a difference for us later in life.

"By following a heart-healthy lifestyle to reduce our risk of heart disease, incidentally we will get the added bonus of reducing the risk factors for the development of cancer," Vu said.

New research has found that a heart-healthy lifestyle will not only lower your risk of heart disease but also could cut your chances of developing cancer.

The findings suggest that the risk factors for cardiovascular disease could also lead to cancer. Therefore, healthy habits used to combat heart disease - eating a balanced diet, exercising, and managing cholesterol and blood pressure - could also help reduce a person's risk of developing cancer.

# data[].attributes.attachment_link.title
How Staying Heart-Healthy Will Decrease Your Cancer Risk

# data[].attributes.attachment_link.description
New research has found that a heart-healthy lifestyle will not only lower your risk of heart disease but could also cut your chances of developing cancer. The findings suggest the risk factors that cause cardiovascular disease could also lead to cancer.

# data[].attributes.body
https://www.newswise.com/coronavirus/move-your-body-for-five-minutes-every-hour-to-counteract-lockdown-inactivity/?article_id=748279&ta=home
Before lockdown, the average person was getting about 84.5 minutes of light activity per day, and during lockdown that reduced to about 25 minutes. This was due to people not socializing, going to work/school, and getting out of the house in general. Moving less, even less walking is a disadvantage to our health. The World Health Organization says that every minute of activity counts. This includes standing up and stretching, getting out for a little walk, yoga, and many more. What have you been doing in lockdown to stay active?

# data[].attributes.headline
Do you think physical fitness has helped you during school?

# data[].attributes.subject
Do you think physical fitness has helped you during school?

# data[].attributes.body
Children and teens have a harder time focusing on school and other important tasks if they do not take breaks. This can greatly effects student's performance in school. Studies show that physical activities can help the brain think more by creating more of an oxygen flow to the brain. Having PE classes in school not only helps students in academic performances but also helps them learn how to keep their body in shape. 60 minutes of exercise is recommended by the CDC everyday for children and teens. Do you think PE classes have helped you stay more focus in school and help keep you healthy? Why or why not?

# data[].attributes.attachment_link.provider_name
Schoolyard Blog | Teacher Resources | School Specialty

# data[].attributes.attachment_link.readable_text
Physical Education School Specialty *

Phospholipid bilayers? Pythagorean Theorem? The Lusitania? Kennedy Who?

And so it goes. Students in every grade level at schools across the country are struggling in class. It's not because they're underachievers, they're not smart, or they don't care. It's because we're working against them. The longer children and teens are forced to sit and grow roots in their chairs, the harder it will be for them to bloom.

More Physical Activity May Mean Improved Student Scores

There is myriad research that proves that students need adequate amounts of physical activity throughout the school day-not only does it prevent obesity and obesity-related issues, but students also perform better academically.

Just ask the CDC, Columbia University, the New York City Health Department and Department of Education, the Universities of Illinois, West Virginia, and California.

They've all published research that stands behind the need for physical education in the school system.

The CDC states, "...physical activity can have an impact on cognitive skills and attitudes and academic behavior, all of which are important components of improved academic performance. These include enhanced concentration and attention as well as improved classroom behavior."

And there's more. Active Living Research says, "In some cases, more time in physical education leads to improved grades and standardized test scores." In schools that are under government mandates to bridge the achievement gap (and when those mandates encourage "teaching to the test"), physical education can actually help improve students' scores.

Unfortunately, many schools cut physical education class and PE funding with the belief that more rigid classroom time would somehow stimulate students to learn more. It's an incorrect belief, and there's scientific evidence to prove it.

Exercise is Important to Development of Academic & Social Skills

Exercise directly impacts the behavior and development of the brain. "It is likely that the effects of physical activity on cognition would be particularly important in the highly plastic developing brains of youth," according to a 2010 essay penned by Charles Basch of Columbia University.

He summarized how exercise may affect executive functioning:

Increased oxygen flow to the brain

Increased brain neurotransmitters

"[Increased] brain-derived neurotrophins that support neuronal differentiation and survival in the developing brain." Neurotrophins assure the survival of neurons in areas responsible for learning, memory, and higher thinking.

Physical activity has benefits beyond improved grades, too. Basch extrapolates current research and connects physical activity to absenteeism, drop-out rates, and social connectedness.

"Drop-out rates were lower for youth who consistently participated in interscholastic sports," he writes, though he cautions that forcing kids to join sports won't solve the drop-out problem that plagues many inner city schools, it simply may foster an environment of connectedness that could keep at-risk students attending school.

That's the core of it all; that's why we're here. We want our students to get a quality education, even though their life situation or choices often make it difficult. But every child, regardless of financial background, should have equal access to excellent education.

It's not good enough to push them through the school system and let them fend for themselves in the real world. We must use their formative years to give them the tools they can use to survive and provide for their own families. When they have children, they'll be able to pass on knowledge we gave them. We're creating a positive future for generations to come.

Responding to Research on the Importance of PE

So what can school districts do to inject more activity and movement into the school day?

First, administrators must let go of the dated idea that PE must take a backseat.

"There is currently no evidence indicating that this strategy is, in fact, effective in increasing standardized test scores," according to the Columbia University essay. "In fact, a growing body of evidence shows that increased time for physical education and other school-based physical activity programs is associated with either a neutral or positive impact on academic outcomes."

By the way, Columbia University is ranked among the leaders in the top-tier of best research universities in the U.S.

The evidence is clear. Physical activity should have a place in the curriculum of every school that's serious about teaching its kids.

SHAPE America recommends 60 minutes of physical activity each day for children and adolescents. Schools should provide 150 minutes per week of instructional physical education for elementary school children, and 225 minutes per week for middle and high school students throughout the school year.

Adequate PE curriculum can help children achieve these numbers, in turn creating healthy bodies and eager-to-learn minds. Adequate physical education doesn't stop there; it sets children up for a healthy adulthood, perpetuating a cycle of well-being for generations to come.

What's the missing link between reducing obesity and increasing America's ability to compete in a tough global economy? Physical education.

More PE Teacher Tips and Inspiration
Read More: Physical Education Read More: Healthy Students Read More: Tips from PE Teachers of the Year
Looking for more ways to get your students engaged and active? Help to teach your students the value of physical health and wellness by giving them positive experiences in PE class. Not only will these learning experiences help to encourage a healthier lifestyle, but it will also play a positive role in boosting academic performance and learning capabilities well beyond the PE classroom.

# data[].attributes.attachment_link.title
How Does Physical Activity Affect Academic Performance?

# data[].attributes.attachment_link.description
Phospholipid bilayers? Pythagorean Theorem? The Lusitania? Kennedy Who? And so it goes. Students in every grade level at schools across the country are struggling in class. It's not because they're underachievers, they're not smart, or they don't care. It's because we're working against them. The longer children and teens are forced to sit and ...

# data[].attributes.headline
Do you think physical fitness has helped you during school?

# data[].attributes.subject
Do you think physical fitness has helped you during school?

# data[].attributes.body
Children and teens have a harder time focusing on school and other important tasks if they do not take breaks. This can greatly effects student's performance in school. Studies show that physical activities can help the brain think more by creating more of an oxygen flow to the brain. Having PE classes in school not only helps students in academic performances but also helps them learn how to keep their body in shape. 60 minutes of exercise is recommended by the CDC everyday for children and teens. Do you think PE classes have helped you stay more focus in school and help keep you healthy? Why or why not?

# data[].attributes.attachment_link.provider_name
Schoolyard Blog | Teacher Resources | School Specialty

# data[].attributes.attachment_link.readable_text
Physical Education School Specialty *

Phospholipid bilayers? Pythagorean Theorem? The Lusitania? Kennedy Who?

And so it goes. Students in every grade level at schools across the country are struggling in class. It's not because they're underachievers, they're not smart, or they don't care. It's because we're working against them. The longer children and teens are forced to sit and grow roots in their chairs, the harder it will be for them to bloom.

More Physical Activity May Mean Improved Student Scores

There is myriad research that proves that students need adequate amounts of physical activity throughout the school day-not only does it prevent obesity and obesity-related issues, but students also perform better academically.

Just ask the CDC, Columbia University, the New York City Health Department and Department of Education, the Universities of Illinois, West Virginia, and California.

They've all published research that stands behind the need for physical education in the school system.

The CDC states, "...physical activity can have an impact on cognitive skills and attitudes and academic behavior, all of which are important components of improved academic performance. These include enhanced concentration and attention as well as improved classroom behavior."

And there's more. Active Living Research says, "In some cases, more time in physical education leads to improved grades and standardized test scores." In schools that are under government mandates to bridge the achievement gap (and when those mandates encourage "teaching to the test"), physical education can actually help improve students' scores.

Unfortunately, many schools cut physical education class and PE funding with the belief that more rigid classroom time would somehow stimulate students to learn more. It's an incorrect belief, and there's scientific evidence to prove it.

Exercise is Important to Development of Academic & Social Skills

Exercise directly impacts the behavior and development of the brain. "It is likely that the effects of physical activity on cognition would be particularly important in the highly plastic developing brains of youth," according to a 2010 essay penned by Charles Basch of Columbia University.

He summarized how exercise may affect executive functioning:

Increased oxygen flow to the brain

Increased brain neurotransmitters

"[Increased] brain-derived neurotrophins that support neuronal differentiation and survival in the developing brain." Neurotrophins assure the survival of neurons in areas responsible for learning, memory, and higher thinking.

Physical activity has benefits beyond improved grades, too. Basch extrapolates current research and connects physical activity to absenteeism, drop-out rates, and social connectedness.

"Drop-out rates were lower for youth who consistently participated in interscholastic sports," he writes, though he cautions that forcing kids to join sports won't solve the drop-out problem that plagues many inner city schools, it simply may foster an environment of connectedness that could keep at-risk students attending school.

That's the core of it all; that's why we're here. We want our students to get a quality education, even though their life situation or choices often make it difficult. But every child, regardless of financial background, should have equal access to excellent education.

It's not good enough to push them through the school system and let them fend for themselves in the real world. We must use their formative years to give them the tools they can use to survive and provide for their own families. When they have children, they'll be able to pass on knowledge we gave them. We're creating a positive future for generations to come.

Responding to Research on the Importance of PE

So what can school districts do to inject more activity and movement into the school day?

First, administrators must let go of the dated idea that PE must take a backseat.

"There is currently no evidence indicating that this strategy is, in fact, effective in increasing standardized test scores," according to the Columbia University essay. "In fact, a growing body of evidence shows that increased time for physical education and other school-based physical activity programs is associated with either a neutral or positive impact on academic outcomes."

By the way, Columbia University is ranked among the leaders in the top-tier of best research universities in the U.S.

The evidence is clear. Physical activity should have a place in the curriculum of every school that's serious about teaching its kids.

SHAPE America recommends 60 minutes of physical activity each day for children and adolescents. Schools should provide 150 minutes per week of instructional physical education for elementary school children, and 225 minutes per week for middle and high school students throughout the school year.

Adequate PE curriculum can help children achieve these numbers, in turn creating healthy bodies and eager-to-learn minds. Adequate physical education doesn't stop there; it sets children up for a healthy adulthood, perpetuating a cycle of well-being for generations to come.

What's the missing link between reducing obesity and increasing America's ability to compete in a tough global economy? Physical education.

More PE Teacher Tips and Inspiration
Read More: Physical Education Read More: Healthy Students Read More: Tips from PE Teachers of the Year
Looking for more ways to get your students engaged and active? Help to teach your students the value of physical health and wellness by giving them positive experiences in PE class. Not only will these learning experiences help to encourage a healthier lifestyle, but it will also play a positive role in boosting academic performance and learning capabilities well beyond the PE classroom.

# data[].attributes.attachment_link.title
How Does Physical Activity Affect Academic Performance?

# data[].attributes.attachment_link.description
Phospholipid bilayers? Pythagorean Theorem? The Lusitania? Kennedy Who? And so it goes. Students in every grade level at schools across the country are struggling in class. It's not because they're underachievers, they're not smart, or they don't care. It's because we're working against them. The longer children and teens are forced to sit and ...