I know you read a lot about why one should exercise, but do you know how good it is to exercise? From boosting your Immune system, mood, look and your sex life, find out how exercise can change you totally.
Want to feel better, have more energy and even add years to your life? Just exercise.
The health benefits of regular exercise and physical activity are unprecedented. Everyone benefits from exercise, regardless of age, sex or physical ability.
Need more words of encouragement to get moving? Check out these seven ways exercise can lead to a happier, healthier you.
Benefits of exercise
So what are the benefits of regular exercise? Not only can it give you more energy, but it can also improve your mood, help you sleep better and live longer (just to name a few). Here are some reasons why exercise is so important.
Exercise puts the spark back into your sex life
You may find that you are often too tired at the end of a busy day to enjoy physical intimacy with your significant other. Maybe you are less confident about your physical appearance than you would like. Regular physical activity can make you feel more confident about how you look and improve your overall energy which can add a little boost to your sex life.
Makes you feel happier
Who doesn’t love the rush of endorphins after a brisk walk or spin class?
Endorphins are hormones that reduce pain and boost pleasure, creating a general feeling of well-being and positivity. So before you roll your eyes at your enthusiastic fitness instructor, consider how a steady state of endorphins does the body good.
Endorphins also act as a natural painkiller and can help ease long-term aches. Regular exercise can strengthen muscles, lessening chronic pain and your risk of injury.
Gives you more energy
Physical activity increases your heart rate and gets your blood flowing. More oxygen and nutrients to your muscles mean higher energy levels. And although it seems odd that expending energy can actually give you more energy, science backs this claim up.
One study found that 90% of people who completed a regular exercise program reported improved fatigue compared to those who did not exercise. Next time you’re considering an extra cup of coffee to perk you up, try a walk instead.
Promotes quality sleep
Exercise can reduce stress and anxiety levels, leaving you feeling more relaxed and stabilized, which is a perfect zone for sleep.
And while working out can also raise your body temperature and make you feel more alert throughout the day, it can also help you drift off better when your internal temperature starts to dip back down.
If you exercise outside, exposure to vitamin D can also regulate your wake-sleep cycle. Just tread carefully with when you work out and how close it is to bedtime.
Boosts your brain health
Exercise is beneficial for maintaining brain health for everyone, but even more for those who are at risk for developing dementia and Alzheimer’s disease.
Movement promotes cardiovascular health, improves blood flow to the brain and reduces inflammation. It also stimulates the production of hormones that enhance the growth of brain cells.
A study suggests that in older adults, exercise can also impact the hippocampus. This part of the brain is important for memory and learning. Exercising can help it grow, which may improve mental function.
Helps fight depression
Research shows that for mild or moderate cases of depression, exercise can be an effective treatment.
Exercising increases your brain’s sensitivity to serotonin and norepinephrine, which ease feelings of depression.
But don’t think you need to start training for a marathon to gain the benefits.
One study showed that just six weeks of yoga (in addition to standard treatment) was enough to reduce depression and even anxiety. Yoga and Pilates also focus on breathing exercises, which can reduce stress and promote relaxation.
Helps maintain strong muscles and bones
As we get older, we lose muscle mass and function. But exercising regularly may reduce muscle loss and maintain strength. As we exercise, our bodies release hormones that help muscles absorb amino acids and boost muscle growth.
And according to a study, exercising while we’re young helps build bone density, which can help prevent osteoporosis as we age.
Reduces risk of chronic disease
Exercising regularly can help ward off chronic diseases like Type 2 diabetes and heart disease. It can also help if you have high blood pressure and high cholesterol.
Just think about how a lack of exercise can impact your health. It can cause significant belly fat (which we know is tough to lose) and has been linked to high cholesterol, inflammation, heart disease, stroke and diabetes.
If you have chronic low back pain, fibromyalgia or other conditions that cause chronic pain, exercising has been shown to help reduce pain.
Research shows that exercise can reduce the severity of pain, as well as improve physical function.
With the sweat that comes from working out, you may not think that exercise can have a positive impact on your skin. But regular moderate exercise may increase antioxidants in your body.
Those antioxidants help protect cells from oxidative stress and free radicals, which can damage your skin.
Exercising also increases blood flow that can help with anti-aging effects
How often should you work out?
The current guideline for physical activity for adults is a minimum of 30 minutes of moderate-intensity exercise five days a week. But we all know that exercise and making it to the gym is easier said than done.
You can get exercise from the following activities:
- Walking two miles in 30 minutes.
- Biking five miles in 30 minutes.
- Swimming laps for 20 minutes.
- Running one and a half miles in 15 minutes.
- Doing water aerobics for 30 minutes.
- Playing volleyball for 45 minutes.
- Playing basketball for 20 minutes.
- Jumping rope for 15 minutes.
- Walking stairs for 15 minutes.
- Washing your car for 45 minutes to an hour.
- Gardening for 30 to 45 minutes.
- Raking leaves for 30 minutes.
- Dancing for 30 minutes.
Originally posted 2022-07-09 12:08:20.