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Exercise as part of an active lifestyle plays an important part in overall wellness. Wellness is a state of good physical and emotional health maximized by a balanced diet, active lifestyle and healthy habits. We all know that exercise is great for the physical body, but it also provides emotional and mental benefits as well. Routine physical activity provides numerous physical benefits. Exercise, paired with a sensible and nutritious diet, has been shown to be a catalyst to weight loss and proper weight maintenance. In addition, physical activity can have a positive impact on systemic conditions of the body that are often associated with inactivity or obesity including coronary artery disease, diabetes, high blood pressure and much more. Individuals should include both aerobic activity and strength training to optimize their exercise programs or regimens. The American Heart Association suggests aerobic activities are designed to get your heart beating at 50-85% of your maximum heart rate. Aerobic, or cardiac, activities strengthen the heart and lungs while improving individual fitness levels. Individuals decrease their risk for heart disease and/or stroke while improving their cardiac health and overall wellness. Examples of aerobic (cardiac) exercise include brisk walking, dancing, calisthenics, bike riding, skiing and swimming. For most healthy adults, 30 minutes of aerobic exercise several times a week is recommended. However, prior to beginning any exercise plan individuals should consult with their physician to discuss the frequency and intensity of activity their exercise regimen should include. In addition to aerobic activity, most adults should participate in strength training exercises at least 2 days per week. Each of the major muscle groups should be included in these activities to strengthen the body. Using each muscle group increases muscle strength throughout the body, increasing the body as a whole. Strength training exercises include weight lifting, yoga and resistance band routines. Including weight training in exercise programs has a positive impact on overall wellness. Routine physical exercise improves the physical body, which in turn has a positive mental effect on the body. Self-esteem often increases as the body's physical condition improves. Many studies also suggest that exercise reduces anxiety and stress often associated with mild to moderate depression. Endorphins, a hormone with analgesic properties, are released during exercise. Simply put, those who exercise are more likely to feel better because they are taking better care of themselves. Since it has such a positive impact on the body and the mind, exercise is crucial to individual overall wellness.
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