If You Want to...Lower Cancer Risk
According to the American Cancer Society, physical activity may reduce the risk of several types of cancer, including breast, colon, endometrium and prostate cancer. How long do they suggest you sweat it out to lower overall cancer risks? Weekly, 150 minutes if you're doing moderate-intensity exercise or 75 minutes if you're going all out.
If you think the payback is minimal, think again. While exercise itself might not be the catalyst, studies have shown that people who exercise regularly have a 40 to 50 percent lower risk of colon cancer compared to those who don't. Longer-term studies have also shown that women who engage in moderate to vigorous exercise for more than three hours per week have a 30 to 40 percent lower risk of breast cancer.
If You Want to...Improve Mental Health
Regular exercise is good for more than just keeping off the pounds or bettering overall physical health--it can also help ease mental stress.
According to a study published in the American Journal of Preventative Medicine, exercise might even relieve depression symptoms. In the study, women suffering from depression improved mental and physical health, social functioning and vitality over time when completing 200 minutes of walking (or 150 minutes of moderate-intensity exercise) a week.
Need extra motivation to use exercise as a vehicle towards a sunnier disposition? Research from Harvard Medical School found that 35 minutes a day of brisk walking, done five times a week, improved mild to moderate depression.
The Takeaway
When you're short on time, just remember one thing: Keep going. Even short bursts of exercise can help in the long run. A study in Preventative Medicine found that multiple workout sessions--even those that only last six minutes each--could help sedentary adults reach fitness goals and see results similar to those who worked out for 30 minutes at a time.
When it comes to physical activity, something is always better than nothing, so make exercise a habit, and the results will follow.
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