Benefits of Regular Physical Activity in 2022

You know exercise is good for you, but do you know how good? From boosting your mood to improving your sex life, find out how exercise can improve your life. Want to feel better, have more energy and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? Get some nice gear, like a stainless steel protein shaker. Check out these seven ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Plus, it also helps if you have just the right gear with you, like a stainless steel protein shaker. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores, and most importantly use durable things like a stainless steel protein shaker. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage many health problems and concerns, including:

• Stroke
• Metabolic syndrome
• High blood pressure
• Type 2 diabetes
• Depression
• Anxiety
• Many types of cancer
• Arthritis
• Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to destress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life. But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:

Aerobic activity

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

Strength training

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more. Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.

6 tips for an active getaway you'll remember

Discover how you can get fit on vacation and business trips alike — without sacrificing any of the fun. Hitting the road? Being out of your usual routine can make it easy to give in to overeating and under exercising. But whether you're traveling for work or play, it doesn't have to mean skipping workouts. With the right approach, fitness can fit seamlessly into your travel plans. In fact, it can even enhance your time away. Use these tips from experts at the Mayo Clinic Healthy Living Program to do it right.

Plan smart

Explore active entertainment. Nobody ever said lying on the beach was the only way to relax. When choosing a vacation destination, look into a spot where you can go hiking, zip lining or even country line dance the night away — whatever moves you. Stay where it's walkable. When looking at hotel or vacation rentals, spend some time exploring online to see what's around. Consider whether there are sidewalks, bike lanes, mass transit options or amenities you'd enjoy within walking distance. A trendy neighborhood that has attractions you can walk to may cost a bit more. But consider if you'll save money by walking instead of paying for taxis or parking.

At the airport

Dress for action. Don't let uncomfortable footwear — or clothing — keep you grounded. Wearing supportive shoes and packing a small roller bag (or checking your luggage) can free you up to roam during your layover, and rack up healthy steps. Check out airport exercise facilities. Perfect for stretching your limbs between flights, a growing number of airports are now carving out space for in-terminal yoga rooms. Some even offer virtual golf. If you have serious time to kill, it may be worth exploring options for a full gym workout. A few airports feature designated gyms and some airport hotels offer day passes for a small fee. Search online for "airport gyms" to find current offerings.

At your destination

Think beyond the hotel gym. Yes, you can get your usual workout in at a basic hotel gym. But consider if renting a bike to get around town or checking out a trendy HIIT class could be a better way to explore the new place. Take advantage of the perks. Just like airports, some hotel chains now offer fitness-focused amenities. Depending on where you stay, you could get an in-room cardio machine, borrow some fitness gear or join a concierge-led run around the city. Schedule time to move. Instead of taking time away from your vacation to exercise, make exercise part of your vacation. Plan at least one activity each day that gets you on your feet. Long walk on the beach? Yes, please. Busy with business? Maximize efficiency. A simple set of resistance bands requires minimal suitcase space. Pair it with an app (search "7 minute workout") to find simple workouts you can do in your hotel room. If your day is packed with meetings, look for opportunities to move. Stand at the back of the room where you can pace while listening. Take the stairs instead of the elevator. Spend part of your lunch break on a walk. It all adds up, both at home and away.