Everyone knows that physical exercise is beneficial for health of body and mind. But most people don’t know how good physical exercise is. This article will try to cover some of the most important benefits of exercise. It’s more than you think!
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The purpose of this article is to motivate and inspire those who keep putting exercising off.
Regular physical activity is one of the most important things you can do for your health.
What are the benefits of exercise
Exercise can help you lose weight and maintain your muscle mass.
When you exercise you increase your metabolic rate this means that you would burn more calories. This will help you lose weight.
Research has shown that it is best to combine aerobic exercise with strength training. Aerobic exercise can maximize fat loss and strength training will improve muscle mass.
Physical exercise strengthens your bones and muscles
Exercise especially strength training or resistance training can promote muscle building and development.
This is especially important for older people. As we age we lose muscle mass, but regular physical exercise especially weight training will help reduce muscle loss and maintain strength.
Exercise also helps build a higher bone density especially high impact exercise such as running.
Exercise can increase your energy
Studies have shown that exercise can increase energy levels and help reduce fatigue.
Even those suffering from chronic fatigue syndrome can benefit from physical exercise and can experience significant increase in energy levels.
Exercise helps maintain a healthy body weight
Regular exercise has been shown to improve cardiovascular fitness and body composition and decrease blood pressure and blood fat levels.
Daily physical exercise can reduce belly fat and lower the risk of chronic disease.
Exercise is good for your skin
Exercise stimulates blood flow which can induce skin cell adaptations that can help delay the appearance of aging.
Regular moderate exercise has been found to increase the body’s production of antioxidants which help protect the skin cells and delay the signs of aging.
Exercise can reduce chronic pain
Recent studies have shown that exercise may help relieve chronic pain.
Several studies showed that exercise can reduce pain as associated with various physical conditions. In addition physical exercise can also increase pain tolerance and decrease pain perception.
Exercise can reduce inflammation
Studies have shown that increased physical activity may reduce inflammation. It produces both a short-term inflammatory response and a long-term anti-inflammatory effect.
Physical activity reduces inflammation in conjunction with or independent of changes in body weight.
However, the mechanisms linking physical activity to inflammation are still unknown.
Exercise can boost your immune system
Physical activity boosts the immune system. This is one of the most important benefits of exercise.
This is dependent on the concentration of endogenous factors (such as sex hormones, metabolic hormones and growth hormones), body temperature, blood flow, hydration status and body position.
Physical activity has shown to increase the levels of natural killer (NK) cells, NK T cells, macrophages, neutrophils and eosinophils, complements, cytokines, antibodies and T cytotoxic cells.
Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness. v
However, the mechanism linking physical activity to the immune system is not fully understood.
Exercise may reduce the risk of heart disease
Exercise directly strengthens the heart and improves circulation, and there’s the oxygen levels in the body. Regular exercise can also lower blood pressure and triglyceride levels. This helps lower the risk of heart disease.
Physical exercise may help your body manage blood sugar and insulin levels
Exercise can lower blood sugar levels and help insulin work more effectively. This can easily reduce the risk for metabolic syndrome.
Exercise can reduce your risk of falls
Doing strength training workouts as well as aerobics and yoga, may help older adults improve their balance and reduce the risk of falling.
Exercise can help you relax and sleep better
Regular physical exercise can help you sleep better and feel more energized during the day.
Can also promote relaxation and the feeling of well-being.
This is especially beneficial for older people who frequently suffer from sleep disorders.
One study found that moderate exercise, as little as 20 minutes a day, can provide up to 65% improvement in sleep quality.
Exercise can improve brain function and protect memory
Regular physical exercise promotes changes in brain structure and function according to some studies.
Exercise has been found to increase mental function and older adults. This is one of the crucial benefits of exercise as we grow older.
Exercise improves blood flow to the brain which helps the brain stay healthy. It’s going to also protect mental function and thinking skills.
Exercise can improve your mood
According to some studies it has been shown that exercise can improve the mood and decrease feelings of depression and anxiety.
Breathing exercises can improve your health and well-being if practiced regularly, even for as little as 10 minutes a day.
Exercise can increase the production of endorphins which are known to promote positive feeling.
Physical exercise has a direct effect on improving your thinking and learning skills.
As exercise stimulates the release of proteins and other chemicals which improve the structure and function of your brain, this in turn will help keep your learning and thinking faculties sharp.
Exercise may increase your chances of living longer
Research has shown that regular physical activity and hope you live longer by preventing or reducing the risk of heart disease and other illnesses.
How to start working out today
You can start by adding physical activity during the day. Like taking the stairs instead of the elevator, parking your car at some distance from your destination so this will let you walk more.
Try to pick an activity that you enjoy such as walking, swimming, running and cycling.
Have a workout partner. This will help you stay motivated and have accountability for each other.
Join a fitness class to stay motivated.
Use a fitness tracker that will count your steps, calories you burn and measure your progress. This will make exercising a challenge and keeps you motivated.
Do a variety of exercises to keep it enjoyable and avoid monotony. Try alternating between strength training aerobics or yoga.
Have your own home gym when the weather is bad and don’t feel like going out you can still exercise at home. If you don’t have a home gym you can try going up and down the stairs, I’ll do some yoga or body weight workouts.
The bottom line
Exercise is very beneficial for the health of your mind and body. But to enjoy the full benefits of exercise, we have to start working out today. Exercise makes you feel better, increases your energy and helps you enjoy life more.
Based on the guidelines of the Department of Health and Human Services in the USA, this is recommended that healthy adults exercise at least 150 minutes per week of moderate aerobic activity. It’s about 22 minutes a day of moderate daily exercise which seems very doable.
You can spread this amount of exercise throughout the week. You can practice different kinds of exercises such as running, walking or swimming.
Even little amounts of physical exercise are helpful.
It Is also recommended that you do some strength training exercises for all major muscle groups at least two times a week.
For this you can use free weights or body weight training exercises.
Always check with your doctor before starting any exercise program especially if you haven’t exercised for a long time or have a chronic health problem.
Article Sources
BodyMind Essentials uses only trusted sources, including peer-reviewed medical journals, government organizations and academic institutions to support the facts within our articles.
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Last Updated on February 19, 2021 by Heather Scott