How Movement Increases Your Healthspan
We've all been told that exercise is good for us. But going to the gym isn't always easy. The good news is, simple physical movement in our own home can improve our health. It can also make us feel more energetic and well-rested. In fact, the science is clear: simple physical activity is one of the best ways we can lengthen our healthspan. It gives us more years where we feel our best.
How does movement increase our healthspan?
As we evolved, we moved a lot as part of our survival. Humans are unusually good at traveling for long distances. And since our bodies are designed to do that, they expect it. From our brain to our heart to our muscles, we rely on movement to keep us in shape. This makes going too long without moving our bodies bad for our health. Movement:
Improves our mental health. Exercise relieves stress, supports memory and brain function, and can even help manage the symptoms of mental illness.
Prevents illness. Exercise boosts the immune system, making us less likely to get sick. In general, exercise makes your body stronger and more resilient. This reduces the risk of chronic illness, like heart disease, type 2 diabetes, and cancer.
Makes us more resilient. Exercise makes bones stronger, improves balance, and strengthens heart and lung muscles. That means less chance of severe injury and faster recovery if you do get hurt.
Movement: what kind and how much?
After decades of research, some core truths about exercise have come to light. The details might differ for each individual. But generally, here's what it should look like:
Moderate intensity. For exercise to be beneficial, we need our breathing and heart rate to go up. That doesn't mean you have run for miles, gasping for breath and covered in sweat. Brisk walking or heavier household chores are great options. The goal is to challenge your body.
30 minutes a day. Adults need 2.5 to 5 hours of moderate-intensity movement each week. That's 30 minutes per day. Doing smaller chunks of movement each day has more long-term health benefits than cramming all your exercise into 2 long weekend sessions.
Some strength training. Strength training means exercises that improve muscle mass and function. The goal is to push your muscles to lift more weight than they're used to. Common examples are push-ups, squats, and lifting free weights. Experts recommend at least 2 20-minute sessions of strength training per week.
Stick to that formula to get enough movement in each week to boost your mental and physical health. You'll see immediate benefits and feel the satisfaction of knowing that you're also investing in long-term health—your healthspan!
Cindy's story
I feel pretty healthy, but 2 of my grandparents have diabetes and my uncle has heart disease. My doctor mentioned that staying active helps prevent both type 2 diabetes and heart disease. So I found some ways to keep moving during my day. I make sure I do something active each day. I park farther away so that I have to walk further to work. I walk around my building a few times at lunch. I sign up for different exercise classes at my YMCA. I'm working to try a lot of things so that I find activities I love! I even do some floor exercises while watching TV. I bought an activity tracker, so I can see how it all adds up. And I feel like I'm doing what I can to stay healthy.