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Tips & Motivation | Even just a little bit of exercise will help

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A lot of us don’t have the kind of day-to-day motivation we need to be physical activie, and so we are physically “unfit.” “Physical activity” means any movement of the body that is made by skeletal muscles–and requires energy to accomplish. “Physical fitness” means the ability of a person to do physical activity. Physical fitness can be measured by determining endurance, power and flexibility.

How physically independent you are depends on how well you can function physically. That is one of the best reasons to stay physically active–but it’s not the only reason. Here’s a list of 11 great reasons why you should make physical activity a part of your everyday life.

To be safe, talk with your doctor before you start or add to an exercise plan. Even a little bit of exercise will help with your motivation.

1. It increases bone density and limits osteoporosis.

According to the National Osteoporosis Foundation, osteoporosis affects more than 10 million men and women while an additional 34 million Americans have low bone mass, putting them at risk for developing osteoporosis. The disease makes your bones weak and brittle. Exercise increases bone strength. The best kinds of exercise to make bones stronger are weight-bearing exercises like walking and resistance exercises, such as lifting weights. But you don’t need to become a competitive walker or body builder. You can boost your motivation just living an active lifestyle and consequently strengthen your bones. (You also need vitamin D and calcium for good bone health.)

2. It helps you stay independent.

The point of being active is to maintain your ability to function. Studies show that people who exercise over their lifetimes can avoid being disabled at the end of their lives. Those who don’t exercise, if they live long enough, are sure to experience disability.

3. It increases metabolism to help you control your weight.

Metabolism measures how your body handles and uses nutrients. Strength training increases muscle mass, which raises metabolism. One benefit is that your body uses more of the calories you take in because your resting metabolic rate increases. That leads to less body fat and makes it easier to control your weight. Just being a few pounds overweight puts you at high risk for many health problems.

4. It reduces your risk for falls.

There are two reasons for this. The first is that exercise lets you practice keeping your balance and reacting to things around you. The second is that exercise can help arrest a natural decline in muscle fitness. Exercise will keep your muscles fit and motivation will keep you going.

5. It makes you more flexible.

Doing things that put your body through the full range of movement helps keep it flexible. These activities don’t need to be structured; any kind of activity is going to produce results. Some examples include: walking instead of driving, or raking leaves instead of using a blower.

6. It’s a reason to be sociable.

Exercise groups are a good way to meet people. Since one of the best strategies for increasing your activity is to do it in a group, exercise can lead to new friends. Check at the community center or local health club for special exercise groups for seniors. You can also ask your friends to join you.

7,8 It improves your mood and confidence.

Exercise is good for your mind and motivation. Studies show it reduces depression. It can also lift your self-esteem. Being physically active can help you improve your sense of what you can do.

9,10 and 11. It helps your entire body.

It improves the way your lungs work, helps prevent and control diabetes and is good for your heart. All of the body’s systems deteriorate with age, but much of that can be attributed to a lack of physical activity. Exercise can slow the breakdown. Being active will help you live well.

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