What is the “breakthrough” intervention that is: supported by decades of research from the National Institutes of Health; has been acknowledged by the American Medical Association and the United States Surgeon General; and has the documented effect of reducing virtually all forms of illness? What’s your guess? The breakthrough intervention is exercise! The benefits of physical fitness include health, strength, and flexibility.

Personal Story

In November, my husband and I renewed our gym memberships. We had discontinued our plan when we were focused on our move. We’re glad to be strength training at least three times a week.

Health

The health benefits of exercise are many. Here are a few:

• Mild to moderate restriction of calories and exercise results in weight loss.
• Exercise helps with mood, motility, and sleep problems.
• Physical exercise consisting of one hour of moderate activity has been shown to prevent bone loss and even increase bone density in postmenopausal women.
• Mild depression relief is one of the benefits of exercising.
• Exercise along with time management and effective communication, is one of the three physical areas of change/support necessary for adrenal health.
• Exercise is the most important factor in improving thyroid function. Strive to do aerobic exercise three times a week.
• Three primary three factors to focus upon for heart health are a healthy diet, exercise, and a low-stress lifestyle with a heart that is at peace.
• Exercise, such as walking for ten to twenty minutes after eating, may help the post prandial glucose levels.
• Aerobic exercise removes toxins from the body through perspiration.
• Boost the immune system with regular exercise.
• Use deep breathing exercises and relaxation techniques to help GERD and esophageal spasms caused by anxiety:
• Exercise, along with a fiber-rich diet and plentiful water consumption, may help prevent and treat constipation.
• Aerobic exercise and doing special breathing exercises can be beneficial for chronic bronchitis.
• Deep breathing exercises and regular exercise may aid in deepening and relaxing breathing for Asthma or Restrictive Airway Disease. 
• One factor that affects the menstrual cycle is the amount and the type of exercise a woman does.
• Daily exercise raises the level of oxygen in the body and helps increase hemoglobin levels, thereby reducing anemic conditions.
• Aerobic exercise is beneficial for hypertension.

A good exercise goal would be thirty minutes of aerobic exercise, three to five times a week. Exercise does not need to be continuous to benefit. Exercising short intervals throughout the day is beneficial. Low impact aerobic exercise such as swimming, stationary bicycling, etc. are good. Start slow-5 minutes every other day and working up to exercise sessions of 20 to 30 minutes a day.

Strength

Resistance (strength) training is a good complement to aerobic exercise.

• Range of motion and strengthening exercises- Begin slowly with passive, isometric, and progressive exercises. You might start by doing wall pushups or resistance band exercises.
• If you want to gain more strength you could consider getting a gym membership.

A personal trainer can help you design a training plan.

Flexibility

Stretching and flexibility exercises are encouraged, but one should not let them take the place of daily aerobic workouts.

• Stretching before a walk or run is helpful.
• Stretching before bed can help one relax.

If you google “stretching exercises” you can find many directions and videos that teach you how to stretch correctly.

Note: Please check with your medical professional to determine which exercises would be best for you.

Action

The easiest form of exercise is to go for a daily walk. You might also purchase exercise equipment that you and your family can use on an on-going basis to maintain your health, strength, and flexibility.

May God bless your healthful endeavors!

Joni

P.S. How do you like to exercise?