Benefits of Regular Exercise

The Incredible Benefits of Regular Exercise
You keep your skin clean. You condition your hair. You’re eating right. You’re doing all you can to look and feel great. But are you missing out on an important part of a healthier lifestyle?

No matter what your age or shape, you should exercise daily. Not only does exercise tone your body so you can wear your favorite jeans, it strengthens your muscles, keeps your bones strong, and improves your skin. And there are more benefits of exercise -- increased relaxation, better sleep and mood, strong immune function, and more. Let’s look at some of the incredible benefits of exercise, then talk about how you can get started.

Benefits of Regular Exercise: Weight Control
Because exercise helps use up oxygen, it causes your body to burn stored fat and helps you maintain a normal weight. For instance, if you walk 4 miles a day, four times a week, you can burn about 1,600 calories, or nearly half a pound a week. If you don’t change your diet at all and keep walking the same distance over six months, you'll lose 12 pounds. Walk the same distance for a year and you’ll drop 24 pounds!

The neat thing about exercise is you don’t have to do it all at one time. After all, not many teens have time to walk 4 miles after school! But you can do 4 miles in short bursts throughout your day. Here’s an idea of how to work that much exercise into your daily regimen:

Take a 1-mile walk on a treadmill before school. Then, take a 1-mile walk around the track during school lunch period.
Take a 1-mile walk after school with friends or the family dog.
Take a 1-mile walk on the treadmill while watching your favorite show before dinner.
If you stay with the walking program, you’ll see benefits with:

Weight loss
Muscle strengthening and definition
Stronger bones
A lower heart rate
Better mood
An improved complexion
Benefits of Regular Exercise: Stronger Muscles
Most people know that exercise keeps muscles strong. But did you know that strong muscles burn more calories? Muscle mass is metabolically active tissue. In other words, the more muscle mass you have, the more calories you burn even when you’re not working out.

Studies estimate that for each pound of muscle you add to your body, you will burn an additional 35-50 calories per day. So an extra 5 pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every 14-20 days.

Because guys have more muscle mass, they burn calories faster and lose weight more easily than girls. So girls need to work out daily to stay strong and in shape.

Benefits of Regular Exercise: Stronger Bones
Regular, moderate exercise -- particularly weight-bearing exercises like walking, running, jogging, and dancing -- keeps your bones strong. Studies show that resistance (strengthening) exercises also boost bone mass and keep muscles strong.

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