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For most people, exercise plays a huge role in weight control and fitness level. Men and women who successfully maintain a healthy weight after losing weight, or who never really have a problem with their weight, tend to be people who are physically active. Regular exercise empowers you to improve your weight status and fitness level because it uses up excess calories that otherwise get stored in your body as fat. But that's not all exercise does. Exercise can also:

Build muscle. Weight-lifting and weight-bearing exercises (pulling, pushing, pressing, pumping) strengthen your different muscle groups.

Boost your energy levels. Aerobic exercises, including fast walking, swimming and bicycling, build up your cardiovascular endurance, while push-ups and other weight bearing exercises build up your muscular endurance. More endurance means more efficient and sustained delivery of oxygen and nutrients to every cell in your body.

Improve your mood. Exercise, particularly at a level of intensity that you prefer, has been shown in studies to improve mood, even after just 15 minutes of physical activity.

Suppress your appetite. Active people have better control over their appetites, at least in the short-term, than sedentary people.

Reduce the effects of stress. Exercise has consistently been shown to improve resilience to stress and protect against the harmful effects stress can have on both physical and mental health.

Improve your posture. Walking properly, tall and proud, with your head held high and your shoulders back, prevents discomfort when you are walking for exercise and will help you go the distance, while improving your posture by preventing you from slumping and slouching.

Condition your heart. All exercise helps strengthen your heart muscle, but it gets the most benefit from long stretches of uninterrupted aerobic activities, such as dancing and running.

Strengthen your bones. Weight-bearing exercises, including just walking, improve your bone density, which is important to help preventing bone-thinning conditions such as osteopenia and osteoporosis.

Increase your flexibility. To move your joints and use your muscles through their full range of motion, you need good flexibility. The more flexible you are, the less chance you have of hurting yourself. Stretching routines, including yoga, pilates, and t'ai chi, all help improve flexibility and reduce muscle tension.

Lengthen your life. People who exercise more live longer and better, and even those who sit for long periods of time at work or home will live longer if they get enough exercise. Read more about the effects of exercise on longevity here.

Getting enough exercise is also likely to encourage other positive lifestyle changes, like eating healthier foods, drinking more fluids, and getting enough sleep. To keep your whole body conditioned, including your mind, and to keep your workout routine from getting boring, vary the type of exercise you do from day to day. As you get more fit, add new types of workouts to your routine.

References:

Berger BG, Darby LA, Zhang Y, Owen DR, Tobin DA. Mood alteration after 15 minutes of preferred intensity exercise: examining heart rate, perceived exertion, and enjoyment. A Journal of Sport Behavior 39.1. Mar 2016. 3-21.

Ekelund U, Steene-Johannessen J, Brown WJ, et al. Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet. 27 July 2016.

Martins C, Morgan L, Truby H. A review of the effects of exercise on appetite regulation: an obesity perspective. International Journal of Obesity. 2008;32:1227-1347.

Salmon, P. Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clinical Psychology Review. February 2001; 21(1):33-61.

Sallis JF, Cerin E, Conway TL, et al. Physical activity in relation to urban environments in 14 cities worldwide: a cross-sectional study. Lancet. 28 May 2016;387(10034):2207-2217.

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For most people, exercise plays a huge role in weight control and fitness level. Men and women who successfully maintain a healthy weight after losing weight, or who never really have a problem with their weight, tend to be people who are physically active.

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No time? We designed these fast workouts to burn fat in 20 minutes or less. Choose fast workouts that target your abs, butt, or thighs, or just blast calories.

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1. Banana Blend2 bananas, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.

2. Strawberry-Banana Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice.

3. Strawberry Shortcake Blend 2 cups strawberries, 1 cup crumbled pound cake, 1 1/2 cups each milk and ice, and sugar to taste. Top with whipped cream and more strawberries.

4. Triple-Berry Blend 1 1/2 cups mixed blackberries, strawberries and raspberries with 1 cup each milk and ice, and sugar to taste.

5. Raspberry-Orange Blend 1 cup each orange juice and raspberries, 1/2 cup plain yogurt, 1 cup ice, and sugar to taste.

6. Peach-Mango-Banana Blend 1 cup each chopped fresh or frozen peaches and mango, 1 cup each plain yogurt and ice, 1/2 banana, and sugar to taste.

7. Honeydew-Almond Blend 2 cups chopped honeydew melon, 1 cup each almond milk and ice, and honey to taste.

8. Cantaloupe Blend 2 cups chopped cantaloupe, the juice of 1/2 lime, 3 tablespoons sugar, 1/2 cup water and 1 cup ice.

9. Carrot-Apple Blend 1 cup each carrot juice and apple juice with 1 1/2 cups ice.

10. Spa Cucumber Peel, seed and chop 2 medium cucumbers. Blend with the juice of 1 lime, 1/2 cup water, 1 cup ice and 3 to 4 tablespoons sugar or honey.

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1. Banana Blend2 bananas, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice. 2. Strawberry-Banana Blend 1 banana, 1 cup strawberries, 1/2 cup each vanilla yogurt and milk, 2 teaspoons honey, a pinch of cinnamon and 1 cup ice. 3.

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Trainer Gunnar Peterson knows a lot about A-list workouts. With clients like Jennifer Lopez, Sylvester Stallone and the Kardashians (to name a few), he's helped sculpt some of Hollywood's most coveted physiques.

Beyond the red carpet, though, Peterson has more than 20 years of experience working in all areas of fitness. Ask him a question about functional training and exercise techniques and he can rattle off a slew of valuable gym tips that'll make your workout more efficient and effective. So that's exactly what we did.

We talked shop with Peterson at an event for his partnership with Now Foods and their #LiveHealthyNOW initiative. Here are just a few of his secrets for how to better your workout, so you get better results.
RELATED: 7 Easy Ways to Get Fit in Half the Time
7 Gym Tips from Celeb Trainer Gunnar Peterson

1. Don't skip the warm-up. (Seriously.)

For almost every workout Peterson leads, he suggests starting with five to 15 minutes of light cardio exercise. "The benefits are that you elevate the temperature of the body and lubricate the joints, so you are less likely to get injured," he says. "It also gives your mind a chance to lock into your workout." Start strong; finish even stronger.

2. Go heavy - because you can.
RELATED: Ladies, Here's Why You Should Lift Heavy Weights
You've heard it before, but we'll say it again: Don't be scared of heavy weights. Once you've mastered a movement, like a bodyweight squat or reverse lunge, Peterson says more resistance is the key to more gains. "Your body needs an external load - women especially for bone density, lean tissue and maintenance," he says. "You need that so your body composition is working in your favor."

3. Better your bicep curl.

When using dumbbells for a bicep curl, make sure to grip them tight. Don't get lazy and let them flop to a diagonal. You want to hold them in one straight line, palms fully facing you, Peterson says, as if you were holding a barbell. This better targets the bicep. When you tilt the weights forward or on a diagonal, it can take away some of the muscle-building benefits of the exercise.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
4. Correct your kettlebell form.

When you're doing a kettlebell swing, keep your chest up and shoulders rolled down and back. "A lot of times people pitch way forward so their body comes to almost a 90-degree fold," Peterson says. "You want to keep your chest up and think defensive stance in a sport." This will protect your back and better work your glutes, helping you magnify the payoffs of the explosive exercise - without aches or injuries.

5. Drop it low with ropes.
RELATED: 8 Push-Up Variations for Every Fitness Level
Crushing calories with battle ropes? In a rope slam (when both hands bring the rope up and down), the biggest mistake Peterson sees is leaning forward - instead of getting low. "You want to engage your glutes; you want them to fire in that eccentric action," he says. Think deep squat, dropping your hips and butt down and back.

6. Power your push-up.

If you're a little unsteady in your push-up or if you're adding a T raise to it, Peterson suggests positioning your feet wider than your hips or even a mat. This broadens your base of support so you have better balance and can execute the movement efficiently. (Plus, because it'll help you keep your hips stable, it'll fire up your core even more.) If you can't get your chest all the way to the ground, don't fret. Just go as low as you can, then work your way up to the full range of motion.

7. Turn on your core.

Crunches, bicycles, ab twists - they all work your core muscles, as long as you're using correct form. While doing all of these moves, Peterson suggests keeping your chin up high enough that you'd be able to put a baseball under it. This will stop you from pulling on your neck. Also, take a brief pause in the contracted (or crunched) position and inhale and exhale steadily as you go. Consider your core, carved.

For a glimpse at what Peterson's full sweat sessions look like, check out his 30-minute routine in the video below, created in partnership with Now Foods. All it takes is five moves for a total-body workout.

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7 Gym Tips from Gunnar Peterson to Maximize Your Workout

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Trainer Gunnar Peterson knows a lot about A-list workouts. With clients like Jennifer Lopez, Sylvester Stallone and the Kardashians (to name a few), he's helped sculpt some of Hollywood's most coveted physiques. Beyond the red carpet, though, Peterson has more than 20 years of experience working in all areas of fitness.

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exercise & fitness
Making exercise an enjoyable part of your everyday life may be easier than you think. These tips can show you how.

Overcoming obstacles to exercising

If you're having trouble beginning an exercise plan or following through, you're not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we'd all be in shape. Making exercise a habit takes more-you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it's a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We've all been there at some point.

Whatever your age or fitness level-even if you've never exercised a day in your life -there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don't have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you'll succeed in any given endeavor. So, don't beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn't get out of shape overnight, and you're not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can't accomplish or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Excuses for not exercising

Making excuses for not exercising? Whether it's lack of time or energy, or fear of the gym, there are solutions.

Busting the biggest exercise excuses

Excuse 1: "I hate exercising."
Solution: Many of us feel the same. If sweating in a gym or pounding a treadmill isn't your idea of a great time, try to find an activity that you do enjoy-such as dancing-or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.

Excuse 2: "I'm too busy."
Solution: Even the busiest of us can find free time in our day for activities that are important. It's your decision to make exercise a priority. And don't think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective-so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you're too busy during the week, get up and get moving during the weekend when you have more time.

Excuse 3: "I'm too tired."

Solution: It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you'll feel much more energized, refreshed, and alert at all times.

Excuse 4: "I'm too fat," "I'm too old," or "My health isn't good enough."
Solution: It's never too late to start building your strength and physical fitness, even if you're a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.

Excuse 5: "Exercise is too difficult and painful."
Solution: "No pain, no gain" is an outdated way of thinking about exercise. Exercise shouldn't hurt. And you don't have to push yourself until you're soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.

Excuse 6: "I'm not athletic."
Solution: Still have nightmares from PE? You don't have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You'll get there by exercising for 30 minutes, 5 times a week. Can't find 30 minutes in your busy schedule? It's okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

How hard do I need to exercise?

Whether an activity is low, moderate, or vigorous intensity varies according to your personal fitness level. As a general guideline, though:

Low-intensity activity: You can easily talk in full sentences, or sing.

Moderate intensity: You can speak in full sentences, but not sing.

Vigorous intensity: You are too breathless to speak in full sentences.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don't assume that training for a marathon is better than training for a 5K or 10K. There's no need to overdo it.

For more on the types of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss.

Getting started safely

If you've never exercised before, or it's been a significant amount of time since you've attempted any strenuous physical activity, keep the following health precautions in mind:

Health issues? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.

Warm up. Warm up with dynamic stretches-active movements that warm and flex the muscles you'll be using, such as leg kicks, walking lunges, or arm swings-and by doing a slower, easier version of the upcoming exercise. For example, if you're going to run, warm up by walking. Or if you're lifting weights, begin with a few light reps.

Cool down. After your workout, it's important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.

Drink plenty of water. Your body performs best when it's properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don't try to power through pain. That's a surefire recipe for injury.

How to make exercise a habit that sticks

There's a reason so many New Year's resolutions to get in shape crash and burn before February rolls around. And it's not that you simply don't have what it takes. Science shows us that there's a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It's better to start with easy exercise goals you know you can achieve. As you meet them, you'll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders-a time of day, place, or cue-that kick off an automatic reaction. They put your routine on autopilot, so there's nothing to think about or decide on. The alarm clock goes off and you're out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you're up and running. Find ways to build them into your day to make exercise a no-brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you're starting an exercise program, it's important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don't allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you're unlikely to stick with it. Don't choose activities like running or lifting weights at the gym just because you think that's what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Set yourself up for success

Schedule it. You don't attend meetings and appointments spontaneously, you schedule them. If you're having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.

Make it easy on yourself. Plan your workouts for the time of day when you're most awake and energetic. If you're not a morning person, for example, don't undermine yourself by planning to exercise before work.

Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you're ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.

Hold yourself accountable. Commit to another person. If you've got a workout partner waiting, you're less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

Tips for making exercise more enjoyable

As previously noted, you are much more likely to stick with an exercise program that's fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that's okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming, and biking options. Here are a few activities you may find fun:

1. horseback riding

2. ballroom dancing

3. rollerblading

4. hiking

5. paddle boarding

6. kayaking

1. gymnastics

2. martial arts

3. rock climbing

4. Zumba

5. Ultimate Frisbee

6. fencing

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called "exergames" that are played standing up and moving around-simulating dancing, skateboarding, soccer, bowling, or tennis, for example-can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting-some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What's more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

Family walks in the evening if weather permits. Infants or young children can ride in a stroller.

Blast upbeat music to boogie to while doing chores as a family.

Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or cycling in the summer can both make fun family memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise-the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside-you'll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become "unstuck" and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Activities that engage both your arms and legs-such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing-are great choices for practicing mindfulness.

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Easy ways to "sneak" more movement into your daily life

If you're not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed-it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from a building entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you're talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners. One year-long study found that walking an overweight dog helped both the animals and their owners lose weight (11 to 15 pounds). Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.

In another study, public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of 14.4 pounds in a year, without changing their diets. If you're not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You'll not only be helping yourself, but by helping to socialize and exercise the dogs, you'll make them more adoptable.

How to stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That's the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down or tracking them on an app increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.

Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs helps to keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.
Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Melinda Smith, M.A.
References

Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: A review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience, 43(1), 7-25. https://doi.org/10.1503/jpn.170021

Brand, R., & Cheval, B. (2019). Theories to Explain Exercise Motivation and Physical Inactivity: Ways of Expanding Our Current Theoretical Perspective. Frontiers in Psychology, 10, 1147. https://doi.org/10.3389/fpsyg.2019.01147

Breines, J. G., & Chen, S. (2012). Self-Compassion Increases Self-Improvement Motivation. Personality and Social Psychology Bulletin, 38(9), 1133-1143. https://doi.org/10.1177/0146167212445599

Habitual exercise instigation (vs. Execution) predicts healthy adults' exercise frequency. - PsycNET. (n.d.). Retrieved February 5, 2022, from https://psycnet.apa.org/doiLanding?doi=10.1037%2Fhea0000249

How much physical activity do adults need? | Physical Activity | CDC. (n.d.). Retrieved February 5, 2022, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Johnson, R. A., & Meadows, R. L. (2010). Dog-Walking: Motivation for Adherence to a Walking Program. Clinical Nursing Research, 19(4), 387-402. https://doi.org/10.1177/1054773810373122

Kushner, R. F., Blatner, D. J., Jewell, D. E., & Rudloff, K. (2006). The PPET Study: People and Pets Exercising Together*. Obesity, 14(10), 1762-1770. https://doi.org/10.1038/oby.2006.203

Nayor, M., Shah, R. V., Miller, P. E., Blodgett, J. B., Tanguay, M., Pico, A. R., Murthy, V. L., Malhotra, R., Houstis, N. E., Deik, A., Pierce, K. A., Bullock, K., Dailey, L., Velagaleti, R. S., Moore, S. A., Ho, J. E., Baggish, A. L., Clish, C. B., Larson, M. G., ... Lewis, G. D. (2020). Metabolic Architecture of Acute Exercise Response in Middle-Aged Adults in the Community. Circulation, 142(20), 1905-1924. https://doi.org/10.1161/CIRCULATIONAHA.120.050281

Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental Health. The Primary Care Companion to The Journal of Clinical Psychiatry, 08(02), 106. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

Westgarth, C., Christley, R. M., Jewell, C., German, A. J., Boddy, L. M., & Christian, H. E. (2019). Dog owners are more likely to meet physical activity guidelines than people without a dog: An investigation of the association between dog ownership and physical activity levels in a UK community. Scientific Reports, 9(1), 5704. https://doi.org/10.1038/s41598-019-41254-6

Guide to Physical Activity - Examples of physical activity that you might not have considered exercise. (National Heart, Lung, and Blood Institute)

Exercise: How to Get Started - Exercise basics including stretches. (familydoctor.org)

Fitness Basics - Including how to overcome barriers, creative ways to exercise, and types of exercise. (Mayo Clinic)

Tips to Help You Get Active - A step-by-step guide to getting started. (National Institute of Diabetes and Digestive and Kidney Diseases)

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How to Start Exercising and Stick to It - HelpGuide.org

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exercise & fitness If you're having trouble beginning an exercise plan or following through, you're not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions. You already know there are many great reasons to exercise-from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression.

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"I like to add hummus to tomato sauce to create a creamy texture, like a penne alla vodka. Trust me-it's just as delicious; but without the cream and vodka, it has fewer calories and is lower in saturated fat."

-Keri Gans, RDN, author of The Small Change Diet

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12 Healthy Eating Hacks Nutritionists Use Every Day

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"I like to add hummus to tomato sauce to create a creamy texture, like a penne alla vodka. Trust me-it's just as delicious; but without the cream and vodka, it has fewer calories and is lower in saturated fat." -Keri Gans, RDN, author of The Small Change Diet

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We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us.

It's important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.

In the same way that a sports car is designed to go fast, we are designed to move. If the sports car is taken out once a week for a 3 mile round trip through a town centre then it would probably develop engine problems fairly quickly.

Over time people too develop problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do.

The Benefits of Exercise

There are many benefits of regular exercise and maintaining fitness and these include:

Exercise increases energy levels

Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.

Exercise improves muscle strength

Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.

Exercise can help you to maintain a healthy weight

See our page: Dieting and Weight Loss for more information.

The more you exercise, the more calories you burn. In addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you're not exercising. The result? You may lose weight and look better physically which will boost your self-esteem.

Exercise improves brain function

Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning. This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of cognitive degenerative diseases such as Alzheimer's.

See our pages: Keeping your Mind Healthy and Memory Skills for more information.

There is overwhelming evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer.

Exercise is good for your heart

Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.

Regular exercise lowers your risk of developing type 2 diabetes

Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.

Exercise enhances your immune system

Exercise improves your body's ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and viruses.

Staying active reduces the likelihood of developing some degenerative bone diseases

Weight bearing exercise such as running, walking or weight training lowers your risk of both osteoarthritis and osteoporosis - the adage of " use it or lose it " really does apply to bones.

Exercise may help to reduce the risk of certain cancers

Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies by the Seattle Cancer Research Centre have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.

Exercise not only makes you physically fitter but it also improves your mental health and general sense of well-being.

Active people tend to sleep better

Physical activity makes you more tired so you're more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.
See our pageThe Importance of Sleep for more information.

Exercise improves your mood and gives you an improved sense of well-being

Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood and lower your stress levels.

Exercise can help prevent and treat mental illnesses like depression

Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important "me time", all of which help with depression.

Keeping fit can reduce some of the effects of ageing

Exercise can be fun!

Getting fit is not just about running on a treadmill for hours in your local gym, it can be a dance class or a new hobby like fencing or mountain biking. It could be a group or team activity like football or a karate class.

Whatever form of exercise you choose, you'll almost certainly meet new people and may make new friends.

How Much Should you Exercise?
According to the American College of Sports Medicine, current guidelines suggest that to stay healthy, adults between 19 and 64 should try to be active daily and follow these recommendations:
Cardiorespiratory Exercise

Cardiorespiratory exercise, often abbreviated to 'cardio', is any exercise that increases the heartbeat and breathing rate.

Such exercises include walking, running, swimming, cycling, dancing and team sports such as football, hockey, basketball etc.

You should get at least 150 minutes of moderate-intensity exercise per week.

These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types.

One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.

For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently.

Even if you can't reach these minimum targets you can still benefit from some activity.

Resistance Exercise

Resistance exercise is concerned with working the bodies muscle groups and building strength.

It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment.

Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise

Two to four sets of each exercise will help adults improve strength and power.

For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance.

It is recommended that adults should wait at least 48 hours between resistance training sessions.

Moderate vs Vigorous Intensity
There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate.
Generally Speaking...

Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat.

Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely.

The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.
Examples of moderate intensity exercise include:

Brisk walking (100 steps/minute)

Dancing

Swimming or aqua aerobics

Gentle cycling (5-9mph)

Badminton or doubles tennis

Volleyball

Examples of vigorous intensity exercise include:

Running

Power walking at 5mph or more, or walking uphill briskly

Cycling faster than 10mph

Aerobics

Martial arts

Competitive sports (football, basketball, rugby etc.)

Skipping/jump rope

Rowing

Overall though, any activity that gets you moving, gets your heart rate up and gives you enough pleasure to do it regularly and often is good for you in almost every way.

Have fun, be healthy and feel good!

Further Reading from Skills You Need
The Skills You Need Guide to Stress and Stress Management Understand and Manage Stress in Your Life
Learn more about the nature of stress and how you can effectively cope with stress at work, at home and in life generally. The Skills You Need Guide to Stress and Stress Management eBook covers all you need to know to help you through those stressful times and become more resilient.

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We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us. It's important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis.

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Tracii Hanes

Based in Las Vegas, Tracii Hanes is a freelance writer specializing in health and psychology with over seven years of professional experience. She got her start as a news reporter and has since focused exclusively on freelance writing, contributing to websites like Wellsphere, Education Portal and more. She holds a Bachelor of Arts in communication arts from Southwestern Oklahoma State University.

A healthy diet is the basis for a well-functioning body. Food is the source of energy for all of our bodily functions and directly affects how our bodies and minds function in every stage of life. There are a variety of reasons why a healthy diet is important, including disease prevention, maintenance of a healthy weight and quality of life.

Calories are the unit of measure for stored energy in food. The energy provided by food calories is needed for every function of the body, including thought, physical activity, growth and healing. According to Medline Plus, foods containing an equal amount of calories and nutrients are ideal for a balanced diet.

Proteins, carbohydrates and fats are the building blocks of energy. After ingestion, carbohydrates are broken down into glucose, which provides raw energy that is either used immediately or stored in the muscles for later use. Complex carbohydrates like whole grains, vegetables and fruits provide a balance of calories and nutrients, whereas simple carbs such as sugar and white flour are high in calories and low in nutrients, making them a poor choice for energy production.

A healthy diet helps maintain an ideal body weight and prevent obesity. When eaten frequently, foods high in saturated fat, trans fat and sugar can lead to excess weight gain and obesity.

While calories are needed for energy, empty calories-those derived from foods with little nutritional value-can lead to weight gain. Eating foods with a balance of calories and nutrients can help provide the body with the fuel it needs to function while avoiding weight gain.

A poor diet has been directly linked with diseases such as diabetes, heart disease and certain types of cancer. Trans and saturated fats are known to cause atherosclerosis, which is a major risk factor for heart attack and stroke. Foods high in cholesterol can raise levels of LDL ("bad") cholesterol in the blood, which also contributes to the arterial damage seen in atherosclerosis.

According to the American Cancer Society, processed meats, fried meats and alcohol are associated with an increased risk for certain types of cancer, such as cancer of the colon or liver. Foods that contribute to obesity are also indirectly linked to cancer, since obesity increases the overall risk for developing cancer.

A healthy diet can lead to better overall performance of the mind and body. According to the U.S. Department of Agriculture, foods high in antioxidants can help promote generation of neurons into old age while improving the ability of existing brain cells to communicate with each other, resulting in improved cognitive functioning.

What's more, diet may play an important role in mood and mental health. According to the American Journal of Psychiatry, a healthy diet is associated with a lower incidence of depression, anxiety disorders and dysthymia than a typical "Western" diet high in sugar, processed foods and alcohol.

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Reasons Why It Is Important to Eat Healthy Foods to Stay Healthy

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A healthy diet is the basis for a well-functioning body. Food is the source of energy for all of our bodily functions and directly affects how our bodies and minds function in every stage of life. There are a variety of reasons why a healthy diet is important, including disease prevention, maintenance of a healthy weight and quality of life.

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