Feel younger, live longer. It's no slogan — these are actual benefits of regular exercise. People with high levels of physical fitness are at lower risk of dying from a variety of causes, according to a recent study published in the Journal of the American Medical Association.

Physical Fitness: What the Benefits of Exercise Mean for You

There's more good news. Research also shows that exercise enhances sleep, prevents weight gain, and reduces the risk of high blood pressure, stroke, type 2 diabetes, and even depression.

"One study found that when breast cancer survivors engaged in exercise, there were marked improvements in physical activity, strength, maintaining weight, and social well-being," explains Rachel Permuth-Levine, PhD, deputy director for the Office of Strategic and Innovative Programs at the National Heart, Lung, and Blood Institute of the National Institutes of Health.

"Another study looked at patients with stable heart failure and determined that exercise relieves symptoms, improves quality of life, reduces hospitalization, and in some cases, reduces the risk of death," adds Dr. Permuth-Levine. She points out that exercise isn't just important for people who are already living with health conditions: "If we can see benefits of moderate exercise in people who are recovering from disease, we might see even greater benefits in those of us who are generally well."

 

 

 

 

 

 

 Fit heart

As we age, the heart muscle becomes more fatty and less muscular. The insides of the blood vessels narrow, and elastic-like fibers inside the arteries begin to stiffen. To keep your heart in condition, heart-strengthening aerobic exercise is of primary importance. But many mature adults think aerobic exercise involves wearing unflattering leotards or running a four-minute mile. Fortunately, you don't have to do either to condition your heart and lungs. Walking is one of the best cardiovascular conditioners and can be done by almost anyone, regardless of age or physical condition. The key to successful walking is to walk briskly enough to keep your heart beating in its target heart range (THR) for 20 to 30 minutes.
What part does your target heart range play?

Your target heart range (THR) is the safest and most beneficial range of heartbeats per minute during exercise. While many factors, such as your overall health and medical history, can affect your THR, a basic guideline is to subtract your age from 220 and multiply the answer first by .6 for the low end of your target heart range of heartbeats per minutes, and then by .85 for the high end. Remember to start slowly and gradually build up your pace until you can exercise comfortably within your THR for 20 minutes at least three times a week.