Tom talks about the benefits of movement and tips to get your exercise program started.

In this video we take a look at the physical and mental benefits of an exercise program. What are the benefits of an exercise program? In this video we are going to look at some of the major benefits, both physical and metal, that an exercise program can bring to your life. Let’s start with the physical benefits. A. Physical benefits. 1. Cardiovascular and respiratory improvement Over time, you end up strengthening the cardiac muscle that surrounds your heart, you also pump a greater volume of blood with each stroke, which causes a decrease in resting heart rate. You develop more red blood cells which improve your ability to bring oxygen to your muscles, and your lungs become stronger and better at supplying your body with the oxygen it needs. 2. Reduction in health risk factors Regular exercise can reduce your risk of cardiovascular disease, developing type 2 diabetes, and metabolic syndrome. Research also shows active people have a lower risk of colon and breast cancer. Regular exercise can also increase your chances of living longer. 3. Increased metabolic rate Metabolic rate is the rate at which your body burns calories. During exercise, you obviously burn more calories than when at rest, however, your metabolic rate at rest is enhanced even after your workout session is completed as your body uses energy to repair muscles and replenish atp storage and glycogen storage. This does depend on several factors, including the intensity of the exercise and your current fitness level. 4. Decreased risk of falls Incorporating balance, coordination and muscle strengthening activities into your exercise program can improve your motor skills thus reducing the risk of falling. 5. Bone health improvement Impact activities such as plyometrics and jumping, and resistance training can slow the loss of bone density that comes with age. Playing sports that involve running and jumping can be advantageous as well. 6. Weight loss and reduced obesity Physical activity can be a key part of a complete weight management plan to avoid excessive fat gain, and to maintain a healthy weight. Regular exercise burns more calories, and increases muscle mass, both of which are key to weight loss and weight maintenance. B. Mental Benefits 1. Increased feelings of well being Exercising enhances the action of endorphins and enkephalins, which improve natural immunity and reduce the perception of pain. Regular Exercise can also improve mood, feelings of having more energy and overall quality of life. 2. Better sleep Research has shown that regular exercise helps people fall asleep faster and enjoy a deeper sleep. It can also improve sleep duration, and decrease middle of the night wake ups providing a better overall sleep quality. 3. Better brain function Regular exercise can reduce fatigue, improving alertness and concentration. Physical activity improves blood circulation, which delivers oxygen to the brain at a faster pace, which leads to sharper thinking. 4. Increased self esteem Regular exercise can improve your body shape, increasing your confidence in your appearance, thus increasing your self esteem. Exercise also promotes a sense of accomplishment, which can increase your confidence in taking on other tasks in your life. And that be some of the major physical and mental benefits of an exercise program. Timestamps 0:00 Intro 0:10 Cardiovascular and respiratory improvement 0:31 Reduce risk of disease 0:49 Increase in metabolic rate 1:16 Decreased risk of falls 1:28 Bone health improvement 1:40 Weight loss and reduced obesity 1:59 Increased feelings of well being 2:15 Better sleep 2:29 Improve brain function 2:43 Increase in self esteem

What's the most transformative thing that you can do for your brain today? Exercise! says neuroscientist Wendy Suzuki. Get inspired to go to the gym as Suzuki discusses the science of how working out boosts your mood and memory -- and protects your brain against neurodegenerative diseases like Alzheimer's. Visit http://TED.com to get our entire library of TED Talks, transcripts, translations, personalized talk recommendations and more. The TED Talks channel features the best talks and performances from the TED Conference, where the world's leading thinkers and doers give the talk of their lives in 18 minutes (or less). Look for talks on Technology, Entertainment and Design -- plus science, business, global issues, the arts and more. You're welcome to link to or embed these videos, forward them to others and share these ideas with people you know. Become a TED Member: http://ted.com/membership Follow TED on Twitter: http://twitter.com/TEDTalks Like TED on Facebook: http://facebook.com/TED Subscribe to our channel: http://youtube.com/TED TED's videos may be used for non-commercial purposes under a Creative Commons License, Attribution–Non Commercial–No Derivatives (or the CC BY – NC – ND 4.0 International) and in accordance with our TED Talks Usage Policy (https://www.ted.com/about/our-organization/our-policies-terms/ted-talks-usage-policy). For more information on using TED for commercial purposes (e.g. employee learning, in a film or online course), please submit a Media Request at https://media-requests.ted.com

What if we had a medicine that could lower your risk of heart disease, stroke, type 2 diabetes, various types of cancer, osteoporosis and the risk hip fracture, depression, dementia, and early death? Well we do, and it’s free. It’s movement. Medical doctor and personal trainer, Dr.Hazel Wallace shares the power of physical activity as a tool to prevent and even reverse certain diseases. She believes it is one of the most under-utilised, under-valued forms of free medicine which has the potential to transform health. Dr. Hazel Wallace is the woman behind The Food Medic - a product of who she is and what she is doing; a practicing doctor with a special interest in nutrition, and a qualified personal trainer. Hazel created The Food Medic blog in 2013, when she was at university, to help educate and inspire herself to become a healthier, and a stronger person. She soon realised that there was a lot more value in what she was doing than simply for herself, and wanted to share her message with her patients, and those around her, to help improve the health of many people, both inside and outside of the hospital. Hazel works with other doctors and encourage them to think outside the pillbox when it comes to managing lifestyle related diseases such as; type 2 diabetes, high blood pressure, and cardiovascular disease – the largest killers and percentage of our workload here in the NHS and across the world. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx