Exercise enhances the transport of oxygen and nutrients into cells. At the same time, exercise enhances the transport of carbon dioxide and waste products from the tissues of the body to the bloodstream and then to the eliminative organs. As a result, regular exercise increases stamina and energy.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but so many people sign up and don't go -- GREAT NEWS  if you can't find a large chunk of time to exercise every day... any amount of activity is better than none at all.  Consistency is key.

Get more active throughout your day — do some squats while waiting for pasta to boil, take the stairs instead of the elevator and park further away at the food store -- that walk will do you good!

2. Exercise helps fight health conditions

Worried about diabetes, high blood pressure, heart disease?  No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides.

This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Imagine if regular exercise helped to prevent or manage...

• Stroke
• High blood pressure
• Type 2 diabetes
• Depression
• Anxiety
• Certain types of cancer
• Arthritis

If it did -- wouldn't you want to move a little more?

3. Exercise can improve your mood

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends:

• At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week.  

A little goes a long way and just 10 minutes a day can make all the difference so spread your activities throughout the week.

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