#10 Walking Prevents Dementia
The older you get, the more walking can help you retain your mental faculties. According to one study which followed 300 people for nine years, just walking 1 mile a day can cut the risk of developing cognitive impairment or dementia by 50 percent. That’s a big impact for 15-20 minutes of walking.
#9 Exercise Decreases Breast Cancer Risk
Women who have not hit menopause can get a great benefit from regular exercise – decreasing their chances of getting breast cancer by 23 percent. How active do you need to be? The study said regular exercise is defined as 3 ¼ hours of strenuous activity per week like tennis or running would create the benefit.
#8 Not Exercising is as Bad as Smoking
A study found that of all the risk factors for early death, smoking and no exercise were tied for worst. The 20 year study found that poor nutrition and even daily drinking were less harmful than being inactive.
#7 Running Saves Your Vision
Running has the potential to save your vision. People who run between 1.2 and 2.4 miles a day have reduced their risk of developing macular degeneration by 19 percent. The survey of 41,000 runners concluded that if you run 2.4 miles a day or more, the reduction jumps to a range of 42 to 54 percent.
#6 Consistency Causes Plateau
Many women wonder why weight loss drops off even though a woman is always exercising. The reason may be consistently doing the same exercise. Muscles have memory cells that will adapt to make exercise more efficient. The best course of action is to change up your routine by adding more variety to your workouts.
#5 Prevents Colds
Nothing is more irritating than catching a cold. But exercising for at least five days a week creates big benefits, with the chances of catching a cold dropping by 43 percent. The study compared people who went to the gym once a week. When regular exercisers got sick, their symptoms weren’t as severe.
#4 Exercise Increases Survival from Breast Cancer
Being fit also increases the chances of surviving breast cancer. A study of 15,000 women over 16 years measured the survival rates of those who had breast cancer. The fitter the women were, the more likely they were to survive. Women who were out of shape were much more likely to die.
#3 Eat According to Your Goals
When and what you eat depends on what kind of goals you want to achieve. If weight loss is the goal, then working out on an emptier stomach is better. However, you’ll still need a light meal to avoid becoming lightheaded or nauseous. If your goal is an intense or long workout, your body needs fuel. In any case, you must stay hydrated by drinking before, during and after the workout.
#2 Exercise Gives You Energy
Sometimes feeling lethargic and tired should spur you into action. Physical activity gives you more energy, not less. That’s why women who start their day often report feeling more awake and energized: exercise releases endorphins.
#1 Exercise Strengthens Your Heart
The heart is a muscle and just like any other muscle, it demands to be exercised. Increasing your exercise makes the heart more efficient at pumping blood. The more blood it pumps per beat, the more oxygen is delivered to your cells. This makes you feel stronger and lowers your resting heart rate.