Regular exercise can lower your risk of heart disease, stroke and some types of cancer and can improve your mental health. It has positive effects on your main organs, including your heart and brain, as well as other body systems such as the muscular and skeletal systems. Complying with the basic recommendations of exercise when participating in aerobic and strength exercises contributes to better overall health.
Like other muscles, your heart becomes stronger when you exercise. A stronger heart is more efficient because it can pump more oxygen-rich blood to your body with lower beats. Regular exercise promotes healthy cholesterol levels, which helps keep your arteries, including those that supply bloody heart tissue, free of blockages that increase your risk of heart attack. Keeping your blood pressure under control through regular exercise is another important way to reduce the risk of developing heart disease.
Exercise produces benefits for your brain and mental health. It releases wellness chemicals in the brain called endorphins that improve your mood. According to the University of New Hampshire, exercise can activate proteins that help form new brain cells. You may discover that you are more alert and have a better capacity for concentration after exercise due to the increase in blood flow to the brain during and after exercise.
Muscles and bones
Although they are not individual organs, your muscular and skeletal systems benefit from regular exercise training. Muscle strength and mass decrease with age, but regular exercise avoids it and helps you keep your joints healthy. Weight exercises, including running, walking, and weightlifting, improve the strength of your bones and reduce the risk of developing osteoporosis. Increased muscle strength, balance and flexibility from exercise can reduce the risk of you falling and hurting yourself.
The American College of Sports Medicine recommends at least 30 minutes of moderate intensity aerobic exercise five days a week. Working 60 minutes or more of aerobic exercise may be necessary to promote and maintain weight loss. Muscle strength exercises, including lifting weights, using resistance bands, or doing exercises that use your body weight as resistance, are recommended for major muscle groups at least twice a week. If you are not used to exercise, check with your doctor to determine what type of exercise is best for you.