Exercising provides a host of health benefits, and it’s really not hard. Studies show that just 30 minutes of moderate exercise a day can give you the benefits you need. Your workouts can be as simple as walking or swimming, or as involved as using specialized exercising equipment. The main thing is to boost your heartbeat to 50% of your maximum heart rate. That’s about 150 beats per minute for people aged 60–70.
Here are some of the health benefits you could enjoy by adding exercise to your daily routine:
Reduced stress
Exercising releases feel-good hormones that can reduce stress and decrease the chances of depression
Improved immune system
Reducing stress on your body and mind is proven to boost your immune system.
Enhanced cognitive function
Studies show aerobic exercises can improve your memory and brain function.
Increased longevity
Even 30 minutes of gentle exercises can reduce the risk of early death in men.
Weight loss
This one is well-known, but if you are overweight, exercise is the best way to bring your weight down.
Better heart health
Regular exercise increases your “good” cholesterol levels, and decreases the unhealthy triglycerides. This lowers your risk of cardiovascular diseases.
Lowered risk for health conditions
Besides for lowering your risk of cardiovascular diseases, regular exercise also helps prevent strokes, type 2 diabetes, some types of cancer, and arthritis
Lowered risk for falls
Exercising regularly keeps your body flexible and in balance, reducing your chances of falling.
More energy
Regular physical activity improves your strength and endurance, helping you have more energy in your day-to-day life.
Better sleep
As long as you don’t schedule your workout too close to bedtime, exercise can help you fall asleep faster and sleep better.