The health benefits of regular exercise and physical activity are very important to human life and are hard to ignore. Everyone benefits from exercise, regardless of age, sex or physical ability. You must know that exercise is good for you and you need to find out how exercise can improve your life and how good it is to your healthy life. Therefore, you just need to exercise regularly if you want to feel better, have more energy and even add years to your life. Exercise keeps your heart, lungs, and circulatory system healthy and improve your overall fitness.
Examples include taking a walk, jogging, swimming, and biking. Strength or resistance training makes your muscles stronger. The truth about exercise is that exercise and physical activity are great ways to feel good and better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggests that you spread this exercise throughout the week.
Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits. Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing bodyweight training. Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week. Some examples are lifting weights and using a resistance band.
According to the Harvard University health letter, if you are physically active, your heart gets trained to beat slower and stronger, so it needs less oxygen to function well; your arteries get springier, so they push your blood along better and your levels of “good” HDL cholesterol go up. The Harvard University stated that it is also not much of a surprise that physical activity helps prevent diabetes. Muscles that are used to working stay more receptive to insulin, the hormone that ushers blood sugar into cells, so in fit individuals blood sugar levels aren’t as likely to creep up.
Exercise is seen as a soldier in the war against cancer. The effect of physical activity on breast cancer prevention may be stronger after menopause than before, although some research suggests that it takes quite a lot to make a difference: four to seven hours of moderate to vigorous activity a week. Harvard has stated three studies that found that if you have had colon cancer or breast cancer, physical activity reduces the chances of it coming back.
Moving the body in form of exercise seems to help the brain. Several studies have found that exercise can reduce the symptoms of depression, and it changes the brain in ways similar to antidepressant medications. In old age, physical activity may delay the slide of cognitive decline into dementia, and even once that process has started, exercise can improve certain aspects of thinking. Also according to Mayo Clinic, there are 7 benefits of regular physical activity. seven ways that exercise can lead to a happier and healthier you.
1. Exercise controls weight: Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories.
The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases: Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides.
This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage many health problems and concerns, including: stroke metabolic syndrome high blood pressure type 2 diabetes depression anxiety. Many types of cancer arthritis falls. It can also help improve cognitive function and helps lower the risk of death from all causes
. 3. Exercise improves mood: Need an emotional lift? Or need to blow off some steam after a stressful day: They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking. Strength, or resistance training, exercises make your muscles stronger.
Some examples are lifting weights and using a resistance band.
4. Exercise boosts energy: Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep: Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep.
Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
6. Exercise puts the spark back into your sex life: Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life. But there’s even more to it than that.
Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
7. Exercise can be fun … and social!: Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family. Remember to check with your doctor before starting a new exercise programme, especially if you have any concerns about your fitness, have not exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.