Winston Churchill once joked, “Whenever I feel the need to take some exercise, I lie down until the feeling passes.” Humorous as it is, he may have missed an opportunity to improve his health.
Just 30 minutes of moderate activity five times a week can add up to three years to a person’s life. And it doesn’t have to happen all at once. Breaking activity into shorter sessions throughout the day offers the same benefit. The key is simply to get started. No expensive equipment is required — just the commitment to move. Walk the dog, garden, toss a Frisbee — do whatever you enjoy to get your body in motion.
Physical benefits
Regular aerobic activity improves blood flow and builds muscle. This raises the body’s basal metabolic rate, or the number of calories burned at rest, making weight control easier. Exercise also lowers blood sugar, helping manage diabetes and improving the body’s use of insulin. By reducing inflammation in joints and muscles, routine activity can ease everyday aches, fatigue and mental fog.
A stronger heart pumps blood more efficiently, with the capacity to circulate up to 50 liters a minute. More blood flow through newly formed vessels helps lower blood pressure, often reducing or even eliminating the need for medication. The result: a significant drop in the risk of cardiovascular disease.
Mind-body connection
The heart and brain are closely linked. Chronic stress raises cardiovascular risk, but exercise helps calm the mind and reduce stress. Henry David Thoreau put it simply: “An early morning walk is a blessing for the whole day.”
Physical activity boosts endorphins, the body’s natural pain relievers and mood enhancers, which can remain elevated for hours after exercise. Many people find this benefit keeps them coming back for more. At the same time, exercise lowers stress hormones such as cortisol and noradrenaline, helping quiet feelings of agitation and promote calm.
Brain health
Neuroscientist Wendy Suzuki calls exercise “the most transformative thing we can do for our brain today.” Research shows it enlarges cells in the hippocampus — the brain’s memory center — and strengthens connections between them. The results include sharper memory, improved mood and a reduced risk of depression, Alzheimer’s disease and dementia. At New York University, Suzuki even begins her classes with exercise to help students retain information.
The takeaway
While Churchill may have preferred a nap to a walk, the science is clear: Exercise is one of the simplest, most effective ways to improve health, strengthen the heart and sharpen the mind. To live longer, feel better and think more clearly — get moving.
Learn more about cardiovascular care at Northside Hospital Heart Institute.
