There is a sense that people are constantly talking about how great regular exercise can be for your health. A friend is trying to get you to become his/her future running buddy. A different person invites you to join him/her in his yoga class of choice every day, yet another is not stopping raving regarding his/her workout routine.
Are these fitness-loving acquaintances of yours on something? What is the reason exercise routine is so beneficial for you? Read on to learn the 10 benefits of exercising and some tips to help start.
I. THE TOP 10 BENEFITS OF REGULAR EXERCISE
1.1. Exercise can help you feel more positive
Exercise has been proven to boost moods and lessen depression and anxiety. It triggers changes in brain areas responsible for regulating anxiety and stress. It may also increase the brain’s sensitivity to serotonin and norepinephrine hormones, which ease depression symptoms.
In addition, regular exercise can boost your production of endorphins which can generate positive feelings and lessen the pain sensation. Exercising will improve your mood regardless of the intensity of the physical activity.
In a study conducted on 24 patients with depression, physical activity of any intensity significantly reduced the feelings that depression can cause. Another study review discovered that people who exercised less regularly suffered an increase in the symptoms of anxiety and depression even after just two weeks.
1.2. Exercise routine can benefit your brain health and improve memory
Exercise can enhance brain function, safeguard memory and thinking skills.
In the beginning, it raises blood pressure and increases oxygen and blood flow into your brain. It also increases hormonal production, which boosts the development of brain cells.
Furthermore, the power of exercising to fight chronic illness can lead to positive effects on your brain. Its function could be affected by such conditions. Regular physical exercise is particularly vital for older people, as aging combined with inflammation and oxidative stress causes brain structure and function changes.
Besides, exercise has been found to stimulate the hippocampus, a brain region vital to learning and memory, to expand in size. It can help improve the mental functioning of elderly adults. Physical activity has also been demonstrated to decrease brain changes which can cause diseases like Alzheimer’s disease and dementia.
1.3. Exercise boosts productivity.
Regular exercise can assist your performance at work, particularly because it helps prevent burnout and fatigue related to work.
A study from 2017 found that exercising helped reduce emotional fatigue, tiredness, and the need to recuperate from work. It means that you will feel less tired at work, have higher performance levels, and have less time to recover from stress caused by work.
1.4. Regular Exercise can aid in sleeping quality and relaxation
Regarding the quality of sleep, the depletion of energy (loss) during exercise can trigger the restorative process during sleep. Furthermore, increasing body temperature during exercise may enhance sleep quality by assisting body temperature drop while sleeping.
Numerous studies investigating the effects of exercise on sleep have come to similar conclusions.
A review of six studies discovered that participation in an exercise program improved sleep quality and reduced sleep latency, which refers to the time it takes to sleep. Another study that was conducted over four months revealed that stretching and resistance training resulted in improvements in sleep for those who have chronic insomnia.
After waking, the length of sleep and quality of sleep improved following resistance and stretching. The anxiety level was also lower within the stretching exercise group.
Furthermore, regular exercise can benefit older adults who frequently suffer from sleep disorders.
You can be flexible about the type of physical activity that you pick. Either aerobic exercise, HIIT workout or resistance training could enhance sleep quality.
1.5. Exercise or cardio training may reduce the risk of chronic illness
Inactivity is the main cause of chronic illness. Regular exercise has been found to increase insulin sensitivity, heart health, and overall body structure. It also reduces cholesterol and blood pressure.
Cardio training and other physical activities can reduce or even prevent the following health issues chronic to our lives.
- Type 2 Diabetes: Regular aerobic exercise could help to prevent or delay the development of type 2 diabetes. It also provides significant health benefits for those who have Type 1 Diabetes. Training for resistance in type 2 diabetes can result in improvements in the amount of fat, blood pressure, lean body mass, insulin resistance, and glycemic management.
- Heart disease: Regular exercise can reduce the risk of cardiovascular disease and can also be an effective treatment for heart disease patients.
- Different kinds of cancers:. Exercise routine can reduce the chance of developing various types of cancer, including colorectal, breast, endometrial gallbladder, kidney, liver, lung, and pancreatic cancers, as well as ovarian, thyroid, gastric, and esophageal cancer.
- High cholesterol: Regular exercise of moderate intensity could raise HDL (good) cholesterol while protecting against or counteracting the rise of LDL (bad) cholesterol. Studies support the idea that aerobic exercise with high intensity is required to lower LDL levels.
- Hypertension: Regular aerobic exercise can reduce the resting systolic BP by 5 to 7 millimeters per hour for those suffering from hypertension.
Inactivity that is not regularly exercised, even in the short-term, could lead to significant rises in belly fat and make it more likely to develop type 2 heart disease and diabetes.
It is why regular physical exercise is suggested to decrease belly fat and reduce the chance of developing these ailments.
1.6. Exercise promote skin health
The skin is affected by the level of oxidative stress within your body.
Oxidative stress is when your body’s antioxidant defenses fail to fully repair the damage to cells caused by substances called free radicals. They could cause damage to the cell’s structure and negatively affect your skin.
Although intense and rigorous physical exercise can cause oxidative stress, moderate exercise may boost your body’s natural antioxidants. They can help to protect cells.
In the same way, cardio training can also increase blood flow and cause skin cell changes that could prevent skin aging.
1.7. Regular Exercise is good for bones and muscles
Exercise is a crucial factor in developing and maintaining strong bones and muscles. Strength training routines like weightlifting can help stimulate muscle growth with sufficient protein intake.
The reason for this is that these physical activities cause the release of hormones that enhance the muscles’ ability to take in amino acids. This fact allows them to grow and lessens the breakdown.
As they age, people tend to lose muscles and their functions which can increase the likelihood of injuries. Regular physical exercise is vital to limit the loss of muscle mass and retain fitness levels as you age.
1.8. Regular physical activities boosts cholesterol levels.
The cholesterol levels in your blood are crucial indicators of your heart’s health. Lipoproteins with low density (LDL) are considered the “bad” type of cholesterol. If LDL cholesterol in your blood increases too much, you will have a higher chance of developing atherosclerosis. That is when plaques form within the arteries. This formation creates a hazardous atmosphere, which makes serious issues such as heart attacks or strokes more likely.
Another kind of cholesterol, the high-density lipoprotein (HDL), is known as “good” cholesterol. HDL cholesterol helps clear the bad cholesterol. Healthy cholesterol levels help to lower the risk of getting blood vessels blocked as well as heart disease and stroke.
Physical activity can help control cholesterol levels. Studies show that regular exercise can lower LDL cholesterol and triglycerides while increasing HDL levels.
1.9. Exercise can improve sexual quality
It has been proved that exercise can enhance sexual drive. Regular physical activity will strengthen your heart, increase blood circulation, strengthen muscles and increase your body’s flexibility, which can enhance your sexual experience.
Physical activity can also enhance sexual performance and pleasure and increase regular sexual activities. One study found that exercising was linked to increased sexual desire and function in 405 postmenopausal females. Another study review discovered that exercise for at least 160 minutes a week for six months can help enhance erectile performance for men.
A different study showed that a basic routine of walking for 6 minutes around the house could help 41 men decrease the symptoms of erectile dysfunction by 71%.
1.10. Regular Exercise can help keep the weight of a healthy person.
Regular exercise can decrease the chance of weight gain, lowers the risk of becoming overweight, helps in weight loss, and helps you maintain your weight.
Exercise is only one aspect of weight management. Nevertheless, lack of exercise can increase your risk of developing diabetes, overconsuming calories, as well as other medical issues.
Certain studies show that combining strength training and cảdio training as a part of a program can be a significant way to achieve weight loss and improve the risk factors for cardiovascular disease.
II. PLANNING YOUR WORKOUT ROUTINE
2.1. Set goals
Any other type of project or plan should begin with the goal-setting process. Make clear what you are trying to achieve within a specific timeframe. Do you want to build stamina to exercise or swim for longer periods? It may be to build strength for you to lift a bench larger weight.
Whatever your goals are, you must set achievable ones. In your workout plan, consider your current fitness and abilities levels. To develop an achievable strategy, you should also consider any existing health issues or injuries.
2.2. Determine the duration and frequency of your workout
Before you start figuring out the kind of exercise you would like to perform, determine the number of workouts you can squeeze into your week and how long each session will last. The majority of experts suggest exercising at least four times a week and varying the duration of your workout using a variety of kinds of exercise.
HIIT workout is something for you to consider.
2.3. Workout structure
There are three kinds of exercises to consider: aerobic, anaerobic, and non-exercise. These workouts target different aspects of health and fitness. It is recommended to commit to at least one or two hours each activity every week.
i. Aerobic activities
Moderate intensity: Brisk walking, leisure swimming, leisure cycling
High intensity: Swimming, running in continuous laps, and spinning
Aerobic exercise is essential to improving your fitness level because it stimulates your lungs and heart and increases your endurance. It is crucial to incorporate exercises with moderate and intense intensity into your daily routine to build a higher aerobic base.
Aim for at least 150 minutes of moderate and 60 minutes of vigorous exercise each week. To help you achieve this, break down your aerobic workouts into smaller 10-minute chunks.
ii. Anaerobic/strength-training activities
Types of exercises include: Pull-ups, push-ups, squats, exercises using resistance bands and weight-training
It is crucial to train for strength as it helps strengthen your bones and muscles for better health and to protect yourself from injuries. Strength training also aids in weight loss. When you build muscles, your metabolism will increase and allow you to turn calories into power better.
iii. Non-exercise physical activities
Types of activities: Casual walking, stair-climbing, frisbee
Non-exercise physical activities (NEPA)care not designed to be physically strenuous. However, they are good exercises that can help support an active and healthy lifestyle. Engaging in NEPA on your days off helps you avoid falling into a lazy state and adds (slightly) to your caloric expenditure overall.
III. SECURELY WORKOUTS – BE SAFE IN YOUR REGULAR EXERCISE
In addition to the exercises you will include in your training routine and the appropriate equipment to use, you must make sure you have safety procedures in place. Making sure you can perform safe workouts begins by following these steps.
3.1 Pay attention to your posture during your strength training
Many injuries sustained during strength training result from poor posture. So focus on your form and do not rush through your workouts.
3.2 Proper warm-ups and cool-downs
The duration should be between five and 10 minutes. Jogging and stretching are the most common cool-down and warm-up exercises.
3.3 Be aware of signs of injury
When it comes to cardio exercise or strength training, it is crucial to stop whenever you notice signs of discomfort to avoid injuries. Refrain from performing intense workouts if you have already suffered injuries like stress fractures or sprains.
3.4 Rest days
The most important safety rule is to ensure you take rest days following intense workouts. Giving your body the time to heal itself is helpful to avoid injuries from overuse and mental fatigue.
3.5 Dress appropriate
Wearing the correct shoes is crucial to avoid injuries. Wearing the right clothes will allow you to train at a comfortable pace and make you more comfortable during your workout section.
3.6. Drink plenty of water
The most common injuries resulting from heat are the most frequent injuries from exercise. Therefore, it is essential to stay hydrated.
IV. LIFE HACKS TO SNEAK IN MORE PHYSICAL ACTIVITY
Many other methods to fit additional physical activities into your life require a different amount of time and effort. Here are a few most efficient ways to do it.
4.1 Carry bags
The convenience of carrying your bags with one hand lets your arms be strengthened. The best way to gain advantages from lifting your grocery bags is to stretch your arms completely down, keeping your shoulders and back straight. It also strengthens your core and assists you in strengthening your posture.
Walking is among the most enjoyable exercises since you can do it anytime and anywhere without having to change into sports clothing or engage in warming-up exercise. Although you may not lose as many calories walking as you do running, you are less likely to overeat after a long walk.
4.3 Squat daily
A 30-second squat every day is a simple exercise for all and will help develop what is considered the most fundamental element in human motion. Squat exercise can help you train your legs, ankles, and hips and improve your body’s stability.
Read this article if you want to know “How to do squats correctly“.
4.4 Get up
Standing up is beneficial to your body. It improves blood circulation, helps burn more calories, improves metabolism, and improves your posture. It is not necessary to take the time to stand up. Instead, opt to stand while on public transport or even take breaks at work to stand up or stroll around.
4.5 Step up to the second floor.
Do not use lifts or escalators, and take the stairs as often as you can. Stairs offer your muscles a chance to perform some strength training. One minute of climbing stairs daily will benefit your muscles and help increase strength.
The benefits of exercise are amazing and can enhance nearly all aspects of your well-being. Regular exercise can boost hormone production, which helps you feel better and can improve your sleep.
Plan to do 150-300 minutes of aerobic moderate-intensity activities every week and 75 mins of strenuous physical exercise during the week. You will be in line with the requirements of the Department of Health and Human Services Guidelines for the activity for adults.
Moderate-intensity aerobic exercise can pump your heart faster, such as cycling, walking, or swimming. Running or participating in a vigorous fitness class can be considered vigorously intense.