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As the COVID-19 pandemic took the world by storm in early 2020 and continues to linger, multiple methods have been employed in attempts to slow the spread of the virus and keep the global population as healthy as possible. In the flurry of activity, many of the measures were implemented without much consideration of the consequences—blunting the transmission of COVID-19 was simply too important.

One method, in particular, has been exceptionally controversial on many fronts, including that of mental health. The lockdowns put into place in many communities across the world were intended to reduce the rate of transmission but may have had unintended health consequences.

To determine the accuracy of these assumptions, a study was conducted in the United Kingdom.

The Study

Individuals aged 18 and up were surveyed in four waves. These surveys took place between 2015 and 2020. In all, 27,000 adults were included, and of those, 9,748 had complete data and were eligible for use in longitudinal analysis.

The outcomes that were measured were alcohol consumption, current cigarette use, e-cigarette use, loneliness, and psychological distress. These outcomes were assessed in relation to various associations, as well, including age, education level, ethnicity, and gender

Findings

The study found that lockdowns caused psychological distress to rise within one month of implementation. The rise was significant (19.4% to 30.6%) overall with certain demographics experiencing the increase to varying degrees. For example, individuals of Asian background, those with degrees, women, and young adults were the most affected.

Loneliness did not notably increase, while smoking actually declined. Alcohol consumption, however, increased in both those drinking four or more times a week and those binge drinking.

What it Means

According to this study, the lockdowns implemented around the world in attempts to control the spread of COVID-19 had an overall negative effect on all people, and certain demographics were more likely to experience mental health consequences—namely women and young adults.

At the same time, smoking actually declined in prevalence, but adverse alcohol use increased across the board.

This study only reported on psychological distress one month into the UK lockdown, meaning that there is a possibility of the results being skewed in either direction. Longer or repeated lockdowns could lead to worse mental distressed than observed in the study or have the opposite effect.

However, it is clear that in order to mitigate the negative health impacts of lockdowns, measures must be taken.

All medications are meant to heal. But some factors pertain to medicine use that could be potentially hazardous. And more so, if you are of over 65 years, the likelihood of having a medication mishap is higher than ever.

As we age, we become susceptible to medical conditions and diseases that require blood thinners, diabetes medications, antibiotics, among others. And without proper safety measures, a combination of these medications can draw a thin line between safe and unsafe medication practices.

And whether it is misusing beverages, taking drugs incorrectly, or using drugs that are prone to adverse side effects, there are medication tips that are indispensable especially for adults. And in the unfortunate event that you experience adverse side effects as a result of drug use, there are channels you can use to seek justice or any other drug-related complications.

Handy tips for adults regarding medications

Some medications are more culpable to adverse side effects when incorrectly used. In any case, the good news is that over 50% of all adverse side effects are thought to be avoidable, thanks to these tips.

1. Read the packaging labels and stick to the safety directions

As a rule of thumb, you should know when to use, how much to use, and how long to use your medication. Most medications come with such directions on their packaging, including containers that measure the millimeter amount. And in agreement with experts at DrugGuardians.com, simple drug safety measures are needed for specific drugs to stay effective. Insulin and most liquid antibiotics need to be refrigerated. Moreover, other types of medications such as nitroglycerin should be protected from direct sunlight to remain functional.

2. Consult with your doctor before stopping your regimen

We have all probably been there before. When you start taking medications, you realize that your problem has gone away so soon. So, what do you do next? You think to yourself that everything is okay, and you can disregard the rest of the medication.

That false sense of confidence that you are cured could be catastrophic. That’s because you risk stopping the medication prematurely before the condition can go away completely. In any case, it may just worsen. Therefore, for safety’s sake, contact your doctor to have their opinion first.

3. Check to find out if your medication is listed as unsafe for the elderly

We all trust our doctors, but the best advocate for your health is you. That said, it wouldn’t hurt to compare your medications against the U.S. Geriatric Society, which is the body that determines the criteria for potentially inappropriate medication use in adults.

The medications listed by this agency have an unfavorable balance of benefits and harm when used by adults, especially when pitted against the pharmacological alternatives. This list does not automatically eliminate the use of your medication. Therefore, you can consult your doctor for an alternative prescription or further directions.

4. Inform your healthcare provider of all your medications and nutritional supplementation

Make it habitual to keep your doctor informed about your medications every time you visit the hospital. The list could include:

• Dietary supplements.
• Vitamins and minerals.
• Weight-loss regimens.

5. Have your medication list to guide you

You could be seeing multiple doctors, and chances are each one will be prescribing their medications to take. Drug structures and effects on the body differ, but sometimes a combination of two or three medications could be toxic and cause adverse reactions.

And without a central database where your doctors can refer, then they might as well act only on the information you provide to them, which could be catastrophic. The ideal scenario would be to have your primary caregiver review the list on a regular basis to ensure it is updated for your subsequent visitations.

6. Be in contact with your doctor

Doctors put enough effort to ensure we are well and kicking. And whereas they do their part and prescribe the appropriate medications, our anatomy might respond with unforeseen reactions. That’s why you have to keep your doctor in the loop regarding your progress.

As you age, there is a high likelihood that you will start taking prescription medications to take care of symptoms and stay active. And aside from the tips recommended herein, the ideal scenario would be to stay in contact and have an honest conversation with your doctor.

And if you are taking medications for chronic conditions as part of your daily life, stick to safe medication practices to ensure you and your close ones are safe. While prescription drugs are a requisite for some conditions, it is imperative that you develop a workable plan to make sure you stick to the routine, stay safe and remain healthy for years.

Health is wealth – even though people often take this for granted, without good health, there is not a lot that you can do. You will not be able to enjoy time spent with your loved ones or do the job you do. Not only may you suffer from a range of health issues, you may be in physical pain or feel mentally drained due poor health.

Staying healthy should not be complicated or something that takes a lot of effort. This is something everyone should do and make it a priority. In this article, we will provide you with eight strategies for staying healthy, so that you can improve the health of your body and of your mind.

1. Be Active

We all know that one of the most fundamental ways to stay healthy is to be active and take part in some form of physical activity. Exercise is crucial for general wellness. Physical activity has short and long-term benefits. After being active, you will immediately feel more energised and with a positive attitude. In the end, exercise can reduce the risk of several health conditions including cardiovascular and weight problems. Although going to the gym is usually an option for individuals to stay fit, this is certainly not the only option available and you can choose something that is right for you and that you will enjoy.

2. Eat Good Food

People often say ‘a healthy body is made in the kitchen’ – this is because diet underpins health and fitness and you must take this seriously. You can see a massive difference in how you feel physically and mentally, when your diet changes. It is important to eat a variety of foods, including meat, healthy carbohydrates, fruit and vegetables and avoid overly processed foods. Remember that being healthy does not mean that you will have to go on a restrictive diet and this can actually be unhealthy for your body. You can enjoy yourself, but it is vital that you have moderation in everything that you do.

3. Take Supplements

Eating good food should be the main way you eat nutrients, minerals and vitamins. However, it can be difficult to obtain all the required nutrients from a single source. If you find that, it is difficult to get all the nutrients you need from food, taking supplements is a good idea. Supplements shop is usually available locally, and you can either order these in store or online. Considering the variety of supplements that there is available, it may be a good idea to consult with your doctor before deciding on which ones to take. You do not want to take vitamins that your body is not lacking, as excess of these can have a negative effect on your body. A healthcare professional may be able to conduct the appropriate tests to assess which supplements you should be taking.

4. Avoid Unhealthy Habits

Many of us often partake in unhealthy habits that put our health at risk. Some of these behaviours include drinking too much alcohol, smoking or taking other drugs, however, not eating, not sleeping and being overworked can have just as much of a bad effect on your health. You must assess your lifestyle and decide on what unhealthy habits you have that you can replace with healthier ones. If you need help to stop smoking or drinking, you should be able to get this support from your doctor. This may be a difficult journey, but you must do this to stay healthy.

5. Look After Your Skin

Our skin is the largest organ in our body. Many people forget that looking after our skin is necessary and should not be seen as a luxury. The number of people developing skin conditions is on the rise, and this is often the result of a poor lifestyle. Your skin is responsible for maintaining the temperature of your body and absorbing vitamin D, which is necessary for a healthy body. There are simple things you can do for your skin on a daily basis, including moisturising it before bed and using sunscreen every time you go out. Additionally, drinking enough water during the day ensures that your skin is hydrated and healthy throughout the day.

6. Manage Your Stress

We all need an appropriate amount of stress to survive. However, excess levels can be detrimental to our health and wellbeing. It is crucial that you put the appropriate coping mechanisms in place to cope with the normal stresses of life. Things you can do to reduce stress include meditation, going to the gym, singing, dancing, or going out with friends and family as much as you can. These will ensure that you take some time away from your normal life and focus on something that you enjoy. Furthermore, it is important that you assess your life in case that there are particular stressors that are causing you anxiety and difficulties coping. A stressful job or severe issues with your family will have a massive impact on you and your health – you must not ignore these issues or you risk it worsening.

7. Get Your Sleep

Good quality is the foundation of good health. Nowadays, people live chaotic lives, with so much distraction around them and so much to do, which results in lack of sleep. Sleep is fundamental for the functioning of our body and our mind, and lack of it or poor quality can cause severe health issues and poor cognitive functioning. You must ensure that you sleep well and enough every night. Your bedroom should be a comfortable space where you are able to fully relax and sleep properly. If you struggle with falling asleep or still feel tired after sleeping, you may be suffering from sleep issues; in these cases, seeing a doctor is a good idea.

8. Make This Your Lifestyle

Being healthy is much more than following a diet or following an exercise routine for a few weeks until you see results. You must make this your lifestyle. Eating the appropriate foods, exercising and taking care of your mental health is something that you should aim to do on a regular basis with no effort. Making big changes is always difficult and can be a long process. You will struggle if you try to change suddenly. For example, if you are not used to eating healthy food, it will not be easy for you to suddenly give up sweets and savoury snacks. Take one day at a time until you have reached a point where you are happy with how your health and lifestyle are. Firstly, you will need to change your mind-set and everything else will follow.

You must look after your health so that everything else in your life goes well. You will not be able to work properly or fully enjoy yourself if you are suffering from health issues. This page will provide you with specific strategies on how to stay healthy that are simple and extremely effective.

With strenuous duties and other lifestyle habits, there is a rise in neck and spine pain. Many people will shiver at the thought of having neck and spine pain caused by back pain injuries. The experience becomes even worse when such requires surgery to relieve the pain. While some surgeries help in healing the situation, some will make the situation worse. This situation leaves patients with persistent pain. Fortunately, you don’t have to undergo surgery to relieve the neck and spine pain.

There are non-invasive treatments that specialists use to treat these pains. Here are the top six.

1. Physical Therapy

Physical therapy is regarded as the number one option for treating back and spine pain without incision. The method takes care of the weak muscles caused by bad sitting postures or other causes. Physical therapy helps strengthen the back and neck muscles and retain their posture to reduce the pain. Physicians from United Spine and Ortho reveal two types of physical therapies to relieve neck and spine pains. Passive therapy involves the specialists moving the muscles to ease pain and encourage motion, while active exercises are meant to strengthen the body. The therapist might recommend one or both exercises to help heal the situation.

2. Spinal Braces

At times, you don’t have to increase motion to your spine to relieve the pain but minimize it. A spinal brace is a device worn to immobilize the part with the pain. It helps by strengthening or supporting the weak and injured muscles. Doctors can also recommend braces to treat spinal deformities and other situations causing the pain. They can work on the neck, upper back, and lower back to help relieve the pain. Specialists will recommend either the fixed or rigid braces, depending on your situation. It is important to wear these braces as instructed by the specialists to get the full benefits.

3. Massage Therapy

When you stress your back or neck muscles or put them into tension, you will likely suffer neck and spine injuries. Massage therapy helps in relieving the pain and works for individuals suffering from lower back pain. The massage therapist will work on the ligaments, muscles, skin, or tendons to relax and improve blood flow. With the relaxation, the pain goes away, leaving one with a rejuvenated body. Most people will do massages to ease other situations, including depression. Doctors may also recommend massage therapy as a supplement to help treat other ailments.

4. Acupuncture

Acupuncture is one of the oldest methods for treating back and neck pains. The method has remained until now due to its effectiveness in healing these injuries, and it involves carefully inserting needles into some parts of the body. These insertions then ignite some biological processes that help to reduce or heal the pain. The method works scientifically to stimulate the production and release of natural opioids that heal the pain naturally. It is the body’s reaction to these inserted pins that activate the healing process.

5. Aquatic Therapy

Aquatic therapy is a recommended process for individuals who require low-impact treatment or don’t respond to physical therapies in healing back and neck pain. The method involves using warm water to help in soothing the muscles. It works the same way as physical therapies to relieve pain and strengthen the muscles. Other than the warm water working magic to your body, the act of immersing oneself in it heals the joints and bones. Aquatic therapy has worked well to treat arthritis effects, chronic back pains, and spine injuries.

6. Electromyography and Nerve Conduction

Both Electromyography (EMG) and Nerve conduction involve the therapist studying the nervous system, checking on the damages, and administering the right treatment without surgery.The doctor will use electrical stimulation done to various nerves and then measure their reactions to identify the damaged parts. The doctor can do more than one test to get the right results and treatment of the affected part, and It is mostly done to patients experiencing numbness or weaknesses. The Doctors will then develop effective treatment methods, which will depend on the situation one is suffering from. It is important to look for a qualified specialist when conducting this sensitive process.

The above are some of the best non-invasive methods you can undergo to relieve spine and neck pains. Specialists will recommend these methods depending on the situation you are suffering from. It is essential to find the right specialist to examine your spine and muscles and develop an effective method of relieving the pain. It is also crucial to avoid activities and strenuous exercises that will cause damages to your spine.

Regular exercise is important for everyone but it gets more important as we age. Countless studies have proved that physical activity is important for both physical and mental health. Here are some of the most important reasons why older adults need to exercise regularly.

1.   A Longer Life

Physical activity may help older adults live longer. According to studies by the World Health Organization, a sedentary lifestyle is one of the major causes of death among senior adults. Regular exercise can improve bone density and muscle strength. It improves balance and lowers the probability of falls and disability.

Regular exercise may lower the likelihood of getting hip fractures by up to 40 percent. Even the gentlest exercises like walking can improve one’s lifespan by up to five years.

2.   Weight Management

Maintaining a healthy weight gets more difficult as we grow older. Regular exercise can help older adults burn excess calories and maintain their ideal weight. While it may not be practical for them to perform intense exercises that burn lots of calories, they can take advantage of mild exercises, therefore, elderly exercise pedals may be a great investment. There are lots of simple exercises that can be performed without having to visit a gym.

3.   Preventing or Delaying Diseases and Health Conditions

Regular exercise may prevent or delay the onset of age-related health conditions. Light housework, walking, cycling, and other types of cardio exercises improve the heart rate. They promote the flow of blood to the heart and improve general health. Being active promotes high-density lipoprotein (HDL) cholesterol and lowers unhealthy triglycerides. It may lower your risk of type 2 diabetes, arthritis, cancer, stroke, and high blood pressure. Exercise can help older adults retain and improve their cognitive function as well.

4.   Introducing Some Spark Into Your Sex Life

Old age comes with low energy levels, a lower libido, and reduced confidence about one’s physical appearance. However, exercise can make things better. It improves your appearance, confidence, and energy levels, so older men who exercise regularly are unlikely to have erectile dysfunction and older women who exercise are more aroused.

5.   Lower Risk of Dementia

Exercise reduces the risk of dementia in older adults. According to a study in the Journal of Alzheimer’s Disease, those who lead a sedentary lifestyle are likely to develop Alzheimer’s disease earlier than those who exercise regularly.

6.   Improved Independence and Confidence

According to a study in the Journal of the American Geriatrics Society, senior adults who exercise regularly are more confident and independent. They have more balance and can perform regular activities without the fear of falling. They are confident in their physical appearance and ability to live life with minimal help. Exercise may improve their general quality of life.

7.   It Is Fun

Older adults do not go out and exercise may be a great excuse to meet new people and have fun. Fun exercise options include cycling, dancing, and swimming. They are a chance to unwind and connect with family and friends.

Exercise offers an emotional lift. It is a great way to blow off some steam after a hard day and stimulate the production of endorphins. They are pain and stress-relieving chemicals that lower anxiety and leave you feeling relaxed and happy.

8.   Building Muscle

Your muscle fibers reduce with age and research suggests that you may lose an average of 3 kg of lean muscle every ten years from when you reach middle age.  Old age mostly affects ‘Fast-twitch’ muscles. They control speedy contraction and strength. Regular exercise can prevent muscle loss as it is linked to a sedentary lifestyle rather than age.

9.   Improved Lungs and Heart Health

Exercise, no matter how moderate, can improve the health of your heart and lungs, especially during old age. If you exercise at 70 percent of your maximum heart rate regularly, your risk of getting heart and lung-related problems is lowered.

Even though cardiorespiratory fitness is more difficult to achieve in senior adults than in younger ones, the benefits are the same.

In conclusion, exercise is very important for older adults. About half of the decline that comes with old age is caused by a lack of physical activity. People aged 65 and over need to exercise more than other age groups. Regular exercise can prevent high blood pressure, cancer, diabetes, and arthritis. It can improve your confidence, independence, and sex life. It is never too late to start exercising and the benefits remain the same no matter how old you may be. When unsure of the right exercise options, consider seeking the opinion of a professional.

Does supplementation with marine-derived omega-3 fatty acids reduce risk of heart attack?

The American Heart Association advocates that Americans eat fish at least twice a week to lower their risk of coronary heart disease (CHD). A diet high in marine-derived omega-3 fatty acids like Mussel oil, which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), from fish and seafood sources lowers rates of inflammation and heart disease risk.

Observational studies show that men with CHD who had a previous heart attack significantly reduced their risk of a subsequent heart attack if they consumed more omega-3 fatty acids in their diet. A different trial of men with angina reported increased associations of CHD related deaths when consuming more omega-3 fatty acids.

Aung, Halsey, Kromhout, et al., published an article investigating if supplementation with marine-derived omega-3 fatty acids has any associations with reductions in fatal or non-fatal coronary heart disease in people at high risk of cardiovascular disease in the Journal of American Medical Association Cardiology. The study included a meta-analysis of 10 randomized control trials comparing people in the treatment group versus the placebo group for at least one year in populations with previous CHD, a stroke, or high risk of developing cardiovascular disease.

The previous trials reported conflicting results without being able to substantiate support for or against omega-3 consumption. For example, the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione trial involved 11 ,323 recent survivors of a heart attack. Patients who took omega-3 fatty acids experienced a 10% reduction in major cardiovascular events compared to the placebo group. In the Japan EPA Lipid Intervention Study (JELIS) trial involved 18, 645 participants with a total cholesterol of 243.24 mg/dL or higher. Almost 20% had a prior CHD, of those who took omega-3 fatty acids, 19% reported a reduction in CHD events. However, none of the placebo-controlled trials reported any significant decrease in CHD or mortality. Therefore, it is difficult to conclude whether omega-3 fatty acids make a substantial difference in reducing cardiovascular events compared to taking a statin.

In summary, the current meta-analysis involved a total of 77,917 individuals who took marine-derived omega-3 fatty acids for an average of 4.4 years. These individuals showed no significant reductions in fatal or non-fatal CHD or any major vascular events (stroke, heart attack, peripheral arterial disease). The researchers concluded that consumption of omega-3 fatty acids did not cause lower mortality or cancer. Since this was a meta-analysis, a significant amount of data was gathered together instead of analyzed on an individual basis. Thus, researchers concluded that the AHA recommendation to take Omega-3 fatty acids for the prevention of coronary heart disease is not necessary and shows no benefit for the consumer.

Spending a lot of time in the gym grinding and pounding is time-consuming. Sometimes, we get bored and tired with repetitive workout routines we do to attain the best body shape we want. We look for other ways to burn our body fats faster and help build our muscles efficiently.

Sports training is one great way to make our body fitter than ever. While fitness exercises involve lifting weights and other high-endurance exercises, sports training is an alternative and faster way of attaining excellent vital statistics and body physique.Looking For Better Tasting Turkey? Start With All Around Better FarmingIf you’ve ever wondered where to find a better tasting bird, this California family turkey ranch is a good place to start.

While many fitness enthusiasts tend to spend most of their time going to the gym, others prefer to do a more recreational workout. It is why they wanted to dive into sports training where they can extend the fun and commitment of maintaining a healthy body.

There are lots of sports training exercises you can choose to do. Technically, it looks more fun if you have companions along the way, so you’ll see the changes in your body shape as you move forward. You can either ask a family member, friend, or colleague who needs inspiration for working out to maintain great well-being.

Now, if you’re ready to take a fun-filled adventure in sports training and achieve the goal of a fitter and healthier body, let us give you some of the best sports training you can try today. These workouts will ensure to boost your overall fitness goals without compromising a lot of time in the gym.

Mountain Biking and Road Cycling

Biking is one of the most popular and accessible sports training you can do to improve your overall fitness. It helps in burning your fats efficiently. Many fitness enthusiasts, especially the starter ones, would like to try this because it is a perfect aerobic workout for the muscles and legs.

Aside from that, the various bike types allow you to choose what’s safe and best for you. For aerobic workers who wanted a little challenge for biking workouts, you can try road cycling and mountain biking. It involves trail challenges that test your overall endurance and can sweat you a lot.

Racquetball And Squash

You might be wondering why squash and racquetball sports is one of the most active sports training you can try. It is because this type of sport can go with neophytes and pros in fitness. The challenges associated with these sports may either come in easy and challenging, which you can try to test your endurance.

Aside from that, many risk-takers take this sports training as part of their fitness program because it helps tone the muscle accordingly. Both of these sports training targets all the muscles in your chest, glutes, quads, arms, shoulders, and back while you workout focusing your core. If you maintain this sports training, losing weight will be a piece of cake.

Also, sports trainers advise that you take more proteins before taking these routines. Take note that protein helps build the body muscles faster. You can get this by drinking naturally flavored supplements. It is the best way to attain a perfect body aesthetics in a short period.

Swimming

If you are looking for full-body sports where you can burn a high percentage of calories even after a minute of doing it, you can choose swimming. It is the most popular sports training which requires you to use your whole body. Both the lower and upper muscles work in swimming, that’s why it’s considered as the top fitness exercise.

Aside from that, swimming can aid people who want to make their joints flexible. The intensity of workouts in swimming added by the water as your means of stretching your body burns tons of body calories. You can also take part in several swimming competitions if you like to experience the best body outlook for your body, as this requires high training.

Triathlon

Triathlon is probably one of the most popular and innovative sports training you take these days. As you can observe, there are many triathlon tournaments that take place across the globe participated by thousands of runners and fitness enthusiasts who want to test their endurance through this sports training. You can also see inspiring individuals joining the said events who want to achieve the same goal.

For those who may not know, triathlon is a combination of three sports training activities. It ultimately tests your full endurance, including the heart and the mind. The three main activities involved in this sporting exercise are swimming, biking, and running.

Court Sports

Court sports like basketball, tennis, football, and volleyball are some of the most traditional yet popular sporting exercises you can do. It does not only allow you to burn your calories efficiently, but it also helps you get acquainted with other people as you get to play with teamwork. It is the best way to bond with your friends and family members so you can all enjoy while sweating out and burning calories.

Moreover, court sports allows you to work all your body parts as they require an overall cardiovascular activity. It makes your muscles stronger and helps improve your breathing quality. It is why many people of all ages take this sporting event as part of their overall fitness program.

Takeaway

Our overall health and well-being should come as our main priority since our daily productivity relies on the energy we exert. It means that if we do not get a healthy body, we cannot enjoy life to the fullest due to physical restrictions. On the other hand, when we are physically fit, the better the chances we can accomplish everything that needs to get done.

Thus, taking the sports training above accompanied by your gym routine does not only allow you to attain an excellent body shape, but it will also improve your overall well-being.

If you are trying to lose weight, you already know that exercising is important to dropping pounds. But exercise does so much more help you fit into those skinny jeans. There is link between exercise and emotional health. There are proven benefits of exercise in mental health. See how research has shown that mental and emotional health can be improved through exercise

1. Exercise Mental Health Benefits. Last September, a research study published in The Lancet Psychiatry Journal found that exercising in moderation helped persons with “poor mental health,” such as depression. More recently, a study emphasized that the more active people with the bipolar disease were, the better their moods.
2. Exercise Emotional Health Benefits. When you exercise, your brain releases euphoric neurotransmitters called endorphins, which act as the body’s natural mood lifters and painkillers. When exercising, your brain also releases a variety of hormones such as dopamine and endocannabinoids, while reducing the stress hormones adrenaline and cortisol. All of this together reduces the stress hormones and makes handing stressful situations much easier.
3. Physical Benefits. Exercising is one of the best things you can do for your body, and being sedentary is one of the worst. In fact, a recent study found that a sedentary lifestyle is more dangerous for your health than diabetes, smoking, and heart disease.

During exercise, your muscles release hormones when they contract, which can not only help you reduce body fat, but also jump starts additional healthy processes. This includes building muscle, boosting your immune system, and protecting the neurons in your brain.

Here are some of the specific ways that exercise benefits your health:

• Lowers the risk of serious health risks, including stroke, cancer, cardiovascular disease.
• Slows bone density loss as you get older.
• Boosts energy and fights fatigue.
• Promotes better sleep.
• Helps regulate blood sugar and can work as quickly and effectively as medicine in patients with type 2 diabetes.
• Improves joint pain.

How Much Exercise Do I Need?

Several studies on a variety of health topics all come back to the same conclusion: the optimal amount of physical activity is 45 minutes of moderate exercise, four or five days a week. Moderate exercise helps grow the quantity of mitochondria – i.e., the powerhouse of a cell that creates the needed energy for the cell to properly function – which in turn increases the volume of blood in your veins and arteries, boosting your overall health.

Moderate intensity activities mean they are enough to increase your heart and breathing rates, but they are not so intense that you can’t carry on a conversation. According to the Center for Disease Control (CDC), moderate intensity reaches the heart rate zone of 50 to 70 percent of your maximum heart rate, which varies by age.

Types of moderate exercise include brisk walking, bicycling under 10 mph in a relatively flat area, slow jogging, ballroom or line dancing, elliptical training, tennis, swimming, or even some types of house or yardwork.

Keep in mind that you don’t have to do 45 minutes of exercise all at once. You can break up your exercise sessions into several sessions of at least 10 minutes and still reap the mental, emotional, and physical rewards of exercise.