Benefits of Regular Exercise
Regular physical activity has many health benefits. It is a great way to improve your overall fitness, health and longevity. Exercising regularly can help you manage your weight and lower your risk for many diseases. Many studies show that exercise can reduce stress and improve mood, particularly in people who are depressed. Exercise is a great way to feel better physically and mentally.
To gain the health benefits of regular exercise you need to be physically active at least 3 days a week. Aim to exercise for at least 20 to 30 minutes per session. When you begin an exercise program, always start slowly and gradually increase exercise intensity and duration. Don't forget to properly warm up before each workout, and stretch afterwards to decrease your risk of injury. If you aren't physically active, brisk walking is a great way to start exercising.
Regular exercise can help you lose or manage your weight. When you exercise, your body burns calories to fuel your activity. It creates a calorie deficit, which results in weight loss. Many studies have shown that regular exercise can effectively reduce obesity. Remember, that in order to lose weight, it's always best to combine exercise with a healthy and well balanced diet.
Did you know that exercise can help to boost your mood and increase your energy levels? Exercise improves your mood by affecting your hormones and brain chemicals. When you exercise, your body releases chemicals called endorphins. These endorphins makes you feel happy and increases your sense of wellbeing. Studies show that exercise effectively reduces symptoms of depression and anxiety. So, when you feel sad, take yourself for a walk.
Boosts Memory and Brain Function
Numerous studies have shown that exercise can boost your memory and help you learn better. It boosts the size of the hippocampus, the brain area involved in verbal memory and learning. Physical exercise also increases oxygen flow to your brain and reduces the risk for disorders that lead to memory loss. Regular exercise can help prevent Alzheimer's disease, which is characterised by progressive memory loss over time. Staying physically active is a great way to improve your memory and mental performance.
Lowers Blood Pressure
Regular physical activity can help to lower blood pressure, improve cholesterol level and control blood sugar. 30 minutes of physical exercise everyday lowers blood pressure by about 4 millimeters of mercury (mm Hg). Exercise reduces high blood pressure by reducing stress, promoting weight loss, and improving heart health. It also lowers blood pressure by relaxing the vascular system and making the blood vessels more elastic. Recent studies show that adults who exercise have lower blood pressure.
Exercise reduces the body's level of a stress hormone called cortisol and increases mood boosting endorphins. Cortisol is a hormone, which makes you feel anxious, worried and negative. When you exercise, the level of cortisol drops and you feel more relaxed and calm. Try aerobic exercises, such as walking, jogging, running or swimming. These exercises can help relieve stress and keep you calm.
Strengthens Bones and Joints
Not all exercises are equal when it comes to building strong bones or preventing osteoporosis. To build and maintain strong bones, it's important to perform weight-bearing exercises. These exercises include activities that make you move against gravity while staying upright. Some examples of weight-bearing exercises include running, tennis, hiking, jogging, and dancing. Regular weight-bearing exercises can help increase bone density and strengthen the joints. These exercises can also help protect against osteoporosis, a disease in which bones become fragile and more likely to break.
Strengthens the Heart and Lungs
Regular cardiovascular, or aerobic exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Exercise will train your heart, which is a muscle, making it stronger. When your heart becomes stronger, it can move a higher volume of blood with each stroke. Your lungs also become stronger and can bring in more oxygen. Over time, aerobic exercise can help decrease your heart rate and improve your breathing.
And Much More...
Regular physical exercise can help you get in shape and boost your fitness. It's also a great way to improve your immune system and keep sickness at bay. Many scientific studies show that exercise helps prevent diseases, such as heart disease, diabetes, hypertension, and certain kinds of cancer. A daily dose of exercise can help to improve sleep quality and its related health problems. Remember, regular exercise is the best prescription to improve and maintain your health.
- Make sure to exercise at least 3 days a week.
- The duration of the training session should be at least 30 minutes.
- Don't forget to do warm-up exercises before any workout.
- Do stretching exercises after each training session.
- Start slowly and gradually increase the intensity and duration of exercise.
- Perform exercises with proper form and technique, in order to avoid injury.
- Make sure you stay hydrated by drinking enough water during exercise.
- Eat a healthy and nutritious diet.
- Avoid overtraining by giving the body enough time to rest.
- Make sure to get enough of sleep. Try to sleep at least 8 hours a night.