We’ve all heard this many times before regular exercise benefits you. It is difficult to ignore the health benefits of regular exercise and physical activity. Everyone enjoys exercise, regardless of their age, sex or physical ability.
But if you are like many people, you are busy, have a sedentary job and have not yet changed your exercise habits. The good news is that it is never too late to start. You can start slowly and find ways to incorporate more physical activity into your life. To get the most benefit, you should try to get the amount of exercise recommended for your age. If you can do it, the benefit is that you will feel better, help prevent or control many diseases and probably even live longer.
Exercise is defined as any movement that makes your muscles work and burns calories. There are many types of physical activity, such as swimming, running, jogging, walking and dancing, to name a few.
Being active has many health benefits, both physical and mental. It can even help you live longer, lose some weight and even feel better about yourself.
Do you need more convincing to start exercising? Discover these amazing ways that exercise can make you happier and healthier.
1. It Can Help You Lose Weight
Some studies have shown that inactivity is an important factor in weight gain and obesity.
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy loss.
Your body spends energy in three ways: it digests food, exercises and maintains body functions, such as heart rate and breathing.
During dieting, reduced calory intake will reduce your metabolic rate, which will delay weight loss. On the contrary, it has been shown that regular exercise increases your metabolic rate, which could burn more calories and help you lose weight.
In addition, studies have shown that the combination of aerobic exercise and resistance training can maximize fat loss and maintain muscle mass, which is essential to keep weight to a minimum.
Together with the diet, exercise plays an important role in controlling your weight and in preventing obesity. To maintain your weight, the calories you eat and drink must be equal to the energy you burn. To lose weight, you must use more calories than you eat and drink.
2. It is Good for Your Muscles and Bones
Exercise plays a vital role in building and maintaining strong muscles and bones.
Physical activity, such as weight lifting, can stimulate muscle development when combined with adequate protein intake.
This is because exercise helps release hormones that promote the ability of muscles to absorb amino acids. This helps them grow and reduce their failure.
As people get older, reaching about forty to fifty years, muscle mass begins to decrease as a result of aging and, in some cases leads to a decrease in activity levels, which can lead to injuries and disability. Muscle atrophy can also occur due to health problems, such as joint pain. Regular physical activity is essential to reduce muscle loss and maintain strength with age.
Additionally, exercise helps strengthen bone density when you are young, as well as preventing osteoporosis later in life.
Interestingly, it has been shown that high-impact exercises such as gymnastics, running or odd impact sports such as football and basketball promote higher bone density than non-impact sports, such as swimming and cycling.
3. It Can Help the Health and Memory of the Brain
Although unpleasant, the fact that our brain gets a little foggy as we age cannot be overlooked.
Exercise can improve brain function and protect memory and thinking skills.
For starters, this increases your heart rate, which promotes blood and oxygen circulation in your brain.
It can also stimulate the production of hormones that can promote the growth of brain cells.
In addition, the ability of exercise to prevent chronic diseases can generate benefits for your brain, since its functions may be affected by these diseases.
Regular physical activity is particularly important in the elderly, since aging, combined with oxidative stress and inflammation, promotes changes in the structure and function of the brain.
Several studies have shown that cardiovascular exercise can create new brain cells (also called neurogenesis) and improve overall brain performance. Studies suggest that intensive training increases the levels of a brain protein (called BDNF) in the body, which is supposed to help in decision-making, higher thinking, and learning.
Exercise has shown to cause the hippocampus. This is the part of the brain that is vital for memory and learning to keep growing in size. This serves to increase mental function in the elderly.
Finally, exercise reduces brain changes that can cause Alzheimer’s disease and schizophrenia.
4. It can make you happier
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. One of the many benefits of exercise is that it stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
Exercise improves your mood and reduces feelings of depression, anxiety, and stress.
It produces changes in the brain that regulate stress and anxiety. It can also increase the brain’s sensitivity to serotonin and norepinephrine hormones, which relieve feelings of depression.
Also, exercise can increase the production of endorphins, known to produce positive feelings and reduce the perception of pain.
Furthermore, exercise reduces symptoms in people with anxiety. It can also help them to become more aware of their mental state and distract them from their fears.
Interestingly, it doesn’t matter how intense your exercise. It seems that your mood can benefit from the exercise no matter how little it is.
In fact, a study in which 24 women were diagnosed with depression showed that exercise of any intensity decreased the feelings of depression significantly.
The effects of exercise on mood is so great that choosing whether to exercise or not makes a difference over a short period.
One study asked 26 healthy men and women who exercised regularly to quit exercising for two weeks. Those who stopped exercising had an increase in negative moods.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
5. It Can Help Relaxation and Sleep Quality
Regular exercise benefits you by helping you relax and sleep better.
As for sleep quality, the depletion of energy that occurs during exercise stimulates recovery processes during sleep.
Again, it is believed that the increase in body temperature that occurs during exercise improves sleep quality by helping to decrease during sleep.
Many studies on the effects of exercise on sleep have reached similar conclusions.
One study found that moderate to vigorous physical activity of 150 minutes a week can improve sleep quality by up to 65%.
Another showed that 16 weeks of physical activity improved sleep quality and helped 17 people with insomnia sleep more and more deeply than the control group. It also helped them feel more energetic during the day.
Also, exercise seems to be beneficial for older people, who tend to have sleep disorders.
You can be flexible with the type of exercise you choose. It seems that aerobic exercise alone or aerobic exercise combined with resistance training can also contribute to sleep quality.
Just don’t exercise too soon, otherwise, you may be too energetic to go to bed.
6. It Can Increase Your Energy Levels
Exercise can be a true energy stimulant for healthy people, as well as for people with various health problems.
Exercise provides oxygen and nutrients to your tissues and helps your cardiovascular system to function more efficiently. And when your heart and lung health improves, you have more energy to cope with everyday tasks.
One study found that six weeks of regular exercise reduced the feeling of fatigue in 36 healthy people who reported persistent fatigue.
Furthermore, exercise can dramatically increase the energy levels of people with chronic fatigue syndrome (CFS) and other serious illnesses.
In fact, exercise seems to be more effective in combating CFS than other treatments, including passive therapies such as relaxation and stretching, or even lack of treatment.
Additionally, exercise has been shown to increase energy levels in people with progressive diseases such as cancer, HIV / AIDS and multiple sclerosis.
7. Exercise Can Promote a Better Sex Life
Do you feel too tired or too fit to enjoy physical intimacy? Regular physical activity can improve your energy level and increase your confidence in your physical appearance. Hence, improving your sex life.
Exercise has been shown to stimulate libido.
Regular exercise can strengthen the cardiovascular system, improve blood circulation, strengthen muscles and improve flexibility, which can improve your sex life.
Physical activity can improve sexual performance and sexual pleasure, as well as the frequency of sexual activity.
A group of women in their forties discovered that they had orgasms more frequently when they incorporated more strenuous exercises, such as sprints, weight lifting, and boot camps, in their lifestyle.
Furthermore, among a group of 178 healthy men, men who reported more hours of sport per week had higher sexual function scores.
One study found that a simple six-minute walk routine around the house helped 41 men reduce their symptoms of erectile dysfunction by 71%.
Another study of 78 sedentary men found that 60 minutes of walking a day (an average of three and a half days per week) improved their sexual behavior, including their frequency, proper functioning and satisfaction.
Also, one study found that women with polycystic ovarian syndrome, which can reduce sexual desire, increased their sexual desire with regular resistance training for 16 weeks.
Furthermore, exercise stimulates the endocrine system and can improve reproductive function. The endocrine system consists of glands that secrete hormones in the body; This system plays a key role in the regulation of metabolism, mood, tissue function, and sexual function. Simply put, regular exercise benefits your sex life in many ways.
8. It Can Reduce the Risk of Chronic Diseases.
The lack of regular physical activity is one of the main causes of chronic diseases.
Regular exercise has been shown to improve insulin sensitivity, cardiovascular health, and body composition while reducing blood pressure and blood fat levels.
On the contrary, the lack of regular exercise, even in the short term, can cause a significant increase in abdominal fat, which increases the risk of type 2 diabetes, heart disease, and premature death.
Therefore, daily physical activity is recommended to reduce abdominal fat and the risk of developing these diseases.
9. Exercise can Help the Health of the Skin
Inflammation of the skin can occur during stress.
Your skin may be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses can not completely repair the damage caused by free radicals to the cells. It can damage your internal structures and your skin.
Although intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase the natural production of antioxidants in your body, which helps protect cells.
Relieving stress through exercise can also help eliminate skin blemishes. “It’s easily seen on the skin of a conditioned athlete in comparison, with a stressed out or depressed person.
Similarly, one of the major benefits of exercise is that it can stimulate blood circulation and induce skin cell adaptations that can help delay the onset of skin aging.
10. It Can Reduce Pain
Chronic pain can be very severe and debilitating, but exercising can actually help reduce it.
In fact, for many years, the recommendation to treat chronic pain is rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.
A review of several studies indicates that exercise helps people reduce their pain and improve their quality of life.
Several studies show exercise benefits you in that it can control pain, which is associated with several chronic diseases, including chronic low back pain, fibromyalgia, and chronic soft tissue disorders, to name a few.
Additional physical activity can also increase pain tolerance and decrease the perception of pain.
11. Exercise Helps Prevent Osteoporosis
“Exercising of various types can help prevent osteoporosis, bone thinning, the risk of fractures and falls associated with hip, spine and wrist fractures,” says Larry McCleary, MD, retired chief of neurosurgery in Denver Colorado Children’s Hospital and author of Feed Your Brain, Lose Your Belly. “The types of helping exercises include aerobics, resistance training and even exercises that increase balance and agility.” Tai Chi can also be beneficial for improving balance and muscle strength.
In children and adolescents, exercise helps build strong bones. However, in adults, exercise can help and prevent loss of bone density which happens with age and can help in improving balance and coordination. This will prevent falls, says Berger.
12. Regular Exercise Contributes to Better Digestion
Although constipation may have different causes, lack of exercise can be a significant contributing factor. “Exercise can help,” says Dr. McCleary. “It also improves many beneficial factors, such as increased hydration and better dietary intake.”
13. Exercise Reduces the Risk of Cancer
“Lack of exercise is associated with an increased risk of cancer, including colon and breast cancer,” says McCleary. “Exercise has been associated with decreased cancer risk, death from cancer, and the recurrence of certain types of cancer”. The benefits of exercise in reducing the risk of cancer include beneficial effects on the immune and surveillance systems that detect and kill cancer cells, enhanced cardio-respiratory status, better hormonal profiles, weight maintenance, and other beneficial metabolic effects.
14. Exercise Decreases the Risk of Stroke
There is plenty of evidence to prove that exercise benefits you in the reduction of weight, reduce bad cholesterol, increase good cholesterol, increase insulin sensitivity, and increase your chances of continuing to exercise, all indicators of better health. heart health. And since two of the most important risk factors for stroke are hypertension and heart disease, we should not be surprised that regular exercise reduces the risk of stroke too.
Some research suggests that regular exercise can reduce stroke risks by 25%.
Summary And Conclusion
Exercise offers incredible benefits that can be achieved in all aspects of your health. Regular physical activity can increase the production of hormones that help you feel better and sleep better.
It can also improve the appearance of your skin, help you lose weight, reduce the risk of chronic diseases and improve your sex life.
Whether you play a particular sport or have 150 minutes of activity a week, this will inevitably improve your health in many ways.
So go ahead and add exercises to your weekly activities or even daily activities.
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