You’ve probably heard time and time again that you should be working out at least three times a week. According to the Centers for Disease Control and Prevention (CDC), adults should participate in moderate-intensity aerobic activity for at least 150 minutes per week, or engage in vigorous-intensity aerobic activity for at least 75 minutes per week.
Breaking that down, that’s just 30 minutes of exercise, five days a week. But further studies have proven that working out even three times a week-for only 20 minutes each time has benefits for your health. What are the health benefits of working out three times a week? Let’s take a look.
1. You’ll improve your cardiovascular health.
Cardiovascular disease is the leading cause of death around the world, and it’s important to do everything you can to reduce your risk. Just 30 minutes of moderate-intensity aerobic activity can help lower your blood pressure and improve your cholesterol levels, both of which are risk factors for cardiovascular disease.
No matter your age, weight, or fitness level, working out three times a week can help reduce your risk of heart disease, stroke, and obesity. When you exercise, your heart muscle becomes stronger and more efficient at pumping blood throughout your body. Regular workouts also help reduce high blood pressure and cholesterol levels. All of these factors work together to improve your cardiovascular health and reduce your risk of heart disease.
2. You’ll increase your muscle mass and bone density
As we age, we start to lose muscle mass and bone density-but regular exercise can help us slow down this process. When you work out, you’re putting stress on your muscles and bones which signals to your body that it needs to make these tissues stronger in order to better handle that stress in the future. This process helps to improve muscle mass and bone density, which can reduce the risk of developing conditions like osteoporosis later on in life.
3. Exercise can reduce pain
Low-intensity/low-impact workouts have proven to increase pain tolerance and decrease pain receptors in our bodies. Exercise can also help with chronic pain and improve your overall health. It is highly important to consult with your physician before starting a workout routine if you have any pain in your body. As the wrong physical activity may actually increase your pain.
4. You’ll boost your mental health and reduce stress levels
Another great reason to make working out thrice a week is that it can help boost your mood and reduce stress levels. Exercise has been shown to release feel-good chemicals in the brain called endorphins. These endorphins interact with receptors in the brain that reduces our perception of pain-which is why you sometimes hear people say they “ran off their endorphins” after a particularly intense workout session. In addition to the pain-reducing effects of endorphins, these chemicals have also been shown to improve mood, increase feelings of happiness, and reduce stress and anxiety levels.
In addition, exercise can serve as a healthy distraction from work or home life and can serve as a healthy outlet for stress. So next time you’re feeling stressed or down, put on your sneakers and go for a walk around the block-you just might find yourself feeling better by the time you get home! Also, it doesn’t matter how intense your physical workout is, exercise can benefit you no matter what the intensity of the workout is.
5. Improve Your Sleep Quality
In addition to improving your mood, exercise can also help improve your sleep quality. According to the National Sleep Foundation, people who exercise regularly tend to sleep better than those who don’t. So, if you’re struggling with insomnia or other sleep issues, working out three times a week may help you get the restful night’s sleep you need.
You can be flexible with the type of exercise you choose to improve your sleep quality. You can choose either low-intensity exercises or high-intensity exercises. If you are choosing high-intensity exercises, make sure that you include that in your daily routine in the morning and not at night. You can do some low-impact stretches before you sleep.
Conclusion:
There are countless reasons why you should make time for exercise-and there’s no need to wait until New Year’s Eve to start meeting your fitness goals! If you can find just 20 minutes three times a week, you’ll be on your way to improving your cardiovascular health, increasing muscle mass and bone density, boosting your mood and improving your sleep quality What are you waiting for? Start making time for those three weekly workouts today.
