Men Fitness: 10 Health Benefits of Regular Exercise

Tony loved to workout. He enjoyed pushing himself hard at the gym. He would lift heavy weights several times and liked the tiredness with a feel-good that comes after a rigorous workout. He always believed that consistent exercise and its health benefits cannot be compromised. He vowed to make physical activity major part of his lifestyle.

That was until he got married, then two children came along, a highly demanding job, and of course a flood of excuses why he couldn’t make it to the gym again. It’s easier to convince yourself you’re still in very good shape. However, the real truth is that Tony is a few kilos heavier; blood pressure has gone up a few points, while the reduced health benefits from lack of exercise are beginning to affect his general wellbeing.

By the time Tony got into his forties, he is already 10kg heavier than he was at the University. Tony’s blood pressure is creeping into the alarm area, while his cholesterol level is also becoming a major cause for concern. Now, for the real issue! Tony’s father is hypertensive and suffers from high cholesterol.  He has been on medication for high blood pressure and elevated cholesterol from the age of 60.  At the age of 70, Tony’s father was rushed into the hospital for a heart bypass surgery. Tony’s family medical history jolts him. He makes up his mind to retrace his steps, and gets back to the gym.

Exercise needn’t be rigorous

Many middle aged men like Tony know the problem. Exercise begins to plummet on the list of important urgencies, as family and work take the center stage. Definitely you’re aware of the significance of exercise, but your wife needs your support around the house and the children your devotion. Hence it’s a bit hard to rationalise getting into an exercise outfit for a good workout. In the end, it’s easy to say ‘what the heck, why bother’.

However, it’s a good thing to bother for one major reason. If you’re physically active throughout your life, you‘ll stay healthy and live long enough to spend time with your family and relish all the things you’ve worked hard for. Investing in a gym membership may be the most important investment you can do for your health, in view of the several health benefits you’ll get in return.  For instance exercise keeps our lungs and heart in good condition to work efficiently, can help prevent diabetes, improve bone health, reduce the risk of some cancers, and seems to help lessen depression for some people.

If after all the attempt to induce you to take up regular exercise you still feel it’s too much bother,  find 10 health benefits that may convince you to get into a reasonable regular workout.

1. Reduces cholesterol level

As most men get older, cholesterol figures start going the wrong way. Levels of bad cholesterol, low-density lipoprotein (LDL) steadily rise, while levels of good cholesterol, high-density lipoprotein (HDL) appear to decline. Regrettably, that blend of high LDL and low HDL is one of the major risk factors for heart disease. When too much cholesterol collects in the inner lining of blood vessels, this leads to arteriosclerosis and heart attacks. The best way to keep LDL cholesterol levels down is to eat a diet low in saturated fat, present in meat and high-fat dairy products, while the only best way to shot up good HDL cholesterol is to exercise.

2. Lowers triglycerides

Triglycerides are a type of fat found in the blood. Increase in triglyceride levels are linked with high risk of heart disease. A study confirmed that in addition to higher levels of HDL in many physically active men, they also had the lowest triglyceride levels. Is this not enough reason to get your gym shoes on?

3. Lowers risk of high blood pressure

The risk of heart disease and stroke quicken as blood pressure goes up. Regrettably blood pressure normally goes higher as men get older. The good news is that they don’t have to. A study which followed men and women 18 to 30 years old for 15 years found out that the more physically active the participants were, the lower their risk of developing hypertension.

4. Lessens inflammation

Levels of C-reactive protein, a measure of inflammation, are lessened through regular exercise. This is important because cholesterol-infused plaques on the lining of arteries are likely to break off and cause heart attacks when they become inflamed. A study found that men with high levels of aerobic fitness had lower levels of C-reactive protein.

5. Improves blood vessels

 Smoking, cholesterol build-up, and aging tend to stiffen blood vessels, increasing heart attack risk. A growing number of studies show that exercise assist in maintaining the capability of blood vessels to open and constrict in response to changing oxygen demands.

6. Reduces risk of diabetes

The start of diabetes in adult is triggered by too much body fat, one of the major health worries in the world. Remaining physically active can assist you in keeping the weight off. A study also shows that exercise reduces the risk of diabetes even for overweight or obese people. The Diabetes Prevention Program, DPP, discovered that exercise along with a weight loss program reduced the risk of type 2 diabetes by a massive 58% over a three-year period. And the participants didn’t do rigorous exercises. They did exercise that burn only an additional 593 calories of energy, over the same as walking six miles a week for most men.

7. Benefit against colon cancer

Colon cancer is one of the major causes of cancer death in men. Good news is that about 80% of cases of this dreaded disease can be prevented, experts say, with a healthier diet including more fiber and whole grains as part of the prescription. Then again exercise came out to be equally important as diet. Studies show that physical activity may reduce colon cancer risk by as much as 30 to 40%.

8. Assists in building strong bones

Thinning bones is another undesirable effect of aging, which can lead to a greater risk of fractures. In a study that followed 3,262 men from their 40s to their 60s, active exercise intensely lowered the risk of hip fractures.

9. Stimulates weight loss

A lifetime of regular simple activity as walking half an hour most days can assist in keeping that belly from bulging over your belt. In a study which examined the habits of 3,000 people who lost more than 10% of their body weight and managed to keep it off for at least a year,  eight out of ten of them reported increasing their physical exercise regimen. The men in the group raked up their activities, such as walking, cycling, weight lifting, aerobics, running, and stair climbing, adequately to burn an additional 3298 calories a week.

Many other studies equally show that men who did more physical activity also have slimmer waistlines. For instance, a group of 58 participants in a study walked 10,000 steps a day. After nine months, the participants had trimmed almost an inch from their waists, as well as from their hips.

10. Supports longevity

Summing up all the other benefits likewise means that physical activity supports a longer and healthier life. A study followed 15,853 men aged 30 to 59, who took part in physical activities, such as jogging, swimming, skiing, playing ball or serious gardening, over a twenty year period. The study found out that up to 21% were less likely to develop cardiovascular disease or to die of any cause during the study period.

How much exercise do you need?

How much exercise you’ll need to reap all these health benefits depends to some extent on what your objectives are. Burning about 1,000 extra calories a week through physical activities is likely to prolong your life. Your risk of colon cancer and diabetes will be significantly reduced if you walk half an hour most days of the week. The crux of the matter is that the more exercise you can plan into your daily life, the more the benefit, and the healthier you will be, for you and your family.

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