10 Reasons To Exercise

Just 30 Minutes A Day

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that’s required to reap big benefits.
The range of health bonuses now attributed to exercise has surprised even doctors. Many health organizations suggest that regular physical activity may do the following1:

10 Reasons To Exercise Just 30 Minutes A Day

1. Keep you young

Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2. Reduce infections

Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3. Prevent heart attacks

Not only does exercise raise “good” HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

10 Reasons To Exercise Just 30 Minutes A Day

4. Ease asthma

New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5. Control blood sugar

Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6. Protect against cancer

Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7. Combat stress

Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

10 Reasons To Exercise Just 30 Minutes A Day

8. Relieve hot flashes

Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9. Protect men’s health

Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10. Prolong life

Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

1 Mayo Clinic Staff. Mayo Clinic, (2011). Exercise: 7 benefits of regular physical activity. Retrieved from website: http://www.mayoclinic.com/health/exercise/HQ01676

Ashley Marble

Ashley Marble is a Prenatal and Postnatal Fitness Specialist. She is an expert on helping women and moms regain their fitness levels, reclaim their confidence, and “heal their mummy tummy.” Her “Core Workshop” is her hottest program teaching women to retrain, flatten and strengthen their core after pregnancy.

Ashley’s passion and love for fitness, helping women improve their self-worth and confidence, combined with her gift for coaching, has led her to create simple, effective and fun online programs for women in all stages of life to achieve success.

Accomplishments: WSCH Channel 6 Health & Wellness Expert, Top 8 at Miss USA 2011, ESPN The Magazine Academic All American Basketball Player of the Year Divisions II, III & NAIA 2007, New England Basketball Hall of Fame, Little East Conference Hall of Fame, Southern Maine Hall of Fame

Find more of Ashley on:

Website: www.ashkickinfitclub.com
Facebook : /ashkickinfitclub
Instagram: @ashkickinfitclub
Twitter: @AshleyLynMarble
For appearances & speaking: ashkickinfitclub@gmail.com