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Skip to main content. Keeping active. Home Keeping active. Physical activity - it's important. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Benefits of regular physical activity A healthier state of mind Aim for at least 30 minutes a day Physical activity guidelines Ways to increase physical activity See your doctor first Where to get help. A minimum of 30 minutes a day can allow you to enjoy these benefits.
Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen in the form of oxygen-carrying blood cells to all parts of your body. If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball , soccer , lacrosse , hockey, and rowing.
But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise. These include biking , running, swimming , dancing, in-line skating, tennis , cross-country skiing, hiking, and walking quickly.
The heart isn't the only muscle to benefit from regular exercise. The other muscles in your body enjoy exercise too. When you use your muscles, they become stronger. Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle also use more energy than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.
You don't have to lift weights to make your muscles and bones stronger. Different types of exercise strengthen different muscle groups, for example:. Strengthening the heart and other muscles isn't the only important goal of exercise.
Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily. Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility. Everyone can experience the health benefits of physical activity — age, abilities, ethnicity, shape, or size do not matter.
Read about the benefits for improving your brain health , weight management , reducing disease , strengthening your bones and muscles , and improving your ability to do everyday activities. If you have not been physically active in a while, you may be wondering how to get started again.
Find more tips here to get started with physical activity for a healthy weight. Learn more about what works and how physical activity can improve your health. Some benefits of physical activity on brain health pdf icon [PDF 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. Looking to get to or stay at a healthy weight? Both diet and physical activity play a critical role in maintaining a healthy body weight, losing excess body weight, or maintaining successful weight loss.
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. When it comes to weight management, people vary greatly in how much physical activity they need.
You may need to be more active than others to reach or maintain a healthy weight. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
To maintain your weight: Work your way up to minutes a week of moderate-intensity aerobic activity for example, 30 minutes a day, 5 days a week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person.
Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan. For more information about nutrition, physical activity, and weight loss, visit Healthy Weight.
Physical activity can also improve sexual performance and sexual pleasure while increasing the frequency of sexual activity 50 , Interestingly enough, one study showed that regular exercise was associated with increased sexual function and desire in postmenopausal women A review of 10 studies also found that exercising for at least minutes per week over a 6-month period could help significantly improve erectile function in men Another study demonstrated that women with polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks 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. Whether you practice a specific sport or follow the guideline of minutes of activity per week, you will inevitably improve your health in many ways People tend to make many mistakes when they try to lose weight.
Here are 15 common weight loss mistakes to avoid. Exercise is good for you, but getting started can be tough. This article explains how to start working out and stick to it in the long run. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery.
Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss.
This article tells you all you…. High-intensity interval training HIIT involves short bursts of intense exercise alternated with recovery periods. Here are 7 health benefits of HIIT. Exercise burns calories, but many people claim it doesn't help you lose weight. This article explores whether exercise really helps with weight loss. Lifting weights is about more than burning calories. Health Conditions Discover Plan Connect. It can make you feel happier. It can help with weight loss.
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