Why Regular Exercise Is Necessary For You!
Overview
Do you know, what are the benefits of regular exercise?
Why it is necessary for a healthy lifestyle? How much physical activity is enough?
Why Regular Exercise Is Necessary
Yes! Today we will
discuss all the aspects of regular exercise for a healthy and fit life.
Any kind of
movement that burns calories and makes our muscles work, is known as exercise.
Regular exercise
is one of the most important things which should be done for your health.
If you want to
feel better, more energetic and leaner, just exercise!
There are several
types of physical activities, such as walking, running, swimming, planking, and
even dancing are beneficial to our health.
Being physically
active is linked with various physical as well as mental benefits.
On the other hand,
science shows that regular exercise increases our chances of living longer.
Regular workout is generally safe for most people.
However, intense
exercising can hurt you and may produce muscle cramps, pains, sleeplessness,
heart problems, joint problems, etc.
But the good news
is moderate intense workout arises numerous health benefits.
According to the CDC, every week, an adult needs at least 150 minutes of moderate-intensity
workout. That means 30 minutes a day and 5 days a week.
For the rest 2
days, muscle-strengthening activity can be done.
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Top 8 Benefits Of Regular Exercise
Regular workout is the miracle cure we have always
had.
Scientific evidence
suggests that being physically active can lead healthier as well as a happier
life.
It can reduce the
risk of developing various chronic health issues, such as type 2 diabetes,
heart diseases, some cancers, etc.
People who
exercise regularly have a lower chance of early death by up to 30%.
1. Promotes Weight Loss
Reducing excess
body fat and weight management is the most common benefit of regular exercise.
Several types of research
have shown that physical inactivity is a major factor in obesity.
Physical activity
increases the metabolic rate of the body, which triggers more fat burning and
helps to lose weight.
Aerobic exercise with resistance training maximizes
the maintenance of muscle mass and fat loss.
150 minutes a week
of moderate-intensity workouts produce massive weight loss effects.
So, 30 minutes a
day physical activity helps you to stay lean as well as fit.
Besides regular workouts, diet also plays a
vital role in weight management.
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2. Good For Muscles & Bones
Regular exercise
plays a significant role in building as well as maintaining healthy muscles and
strong bones.
Combining with a protein-rich diet, physical activities,
such as weightlifting, pushups, and squats stimulate muscle building.
A Daily workout
helps to release some hormones naturally, which improve the absorption of amino
acids in the muscles and reduce muscle damage.
Older people tend
to lose muscle mass which makes them more vulnerable to injuries.
Regular workout is essential to maintain muscle
functions and reduces the risk of injuries in older age.
It also helps to
build bone density in young people and can prevent osteoporosis later in life.
Hip fracture is a
serious health issue in older adults. According to the CDC, physically active
people have a lower chance of hip fracture.
Moderately intense
exercises, such as running, jumping and bone-strengthening activities improve
muscle growth as well as bone strength.
Practising 150
minutes a week workout helps in arthritis and rheumatic conditions.
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3. Improves Heart Health
As we all know,
heart disease is the leading cause of death in the USA. Here is the importance of regular physical activity.
Regular exercise
reduces the risk of cardiovascular diseases.
Aerobic exercise
can lower systolic blood pressure by up to 5-7 mmHg.
On the other hand,
a moderately intense workout reduces bad cholesterol levels as well as
increases HDL.
However, the research
found that generally high intensity aerobic exercise is linked with lowering
bad cholesterol.
Lack of physical
activities is associated with obesity and type 2 diabetes, which is further
related to heart diseases.
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4. Increases Energy Levels
A regular workout can be an energy-boosting
method for many individuals, including those who are suffering from various
health issues.
For people suffering
from chronic fatigue syndrome (CFS), practising exercise is beneficial for
them.
Physical
activities on regular basis can fight against CFS and make them feel more
energetic.
Aerobic and other
moderately intense exercise boosts lung capacity and heart health.
Both are
significantly associated with higher energy levels in an individual.
Regular workout improves blood circulation in the
body, maintains proper oxygen levels, prevents any type of tiredness and boosts
endurance.
Aerobic training
for long-time results in less demand on the lungs and need less energy in the
same activities as well as reduced shortness of breath during a tough job.
It improves your
ability to do daily activities and reduces the chance of falls.
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5. Improves Brain Health & Memory
Regular workout improves brain functions and thinking
skills as well as protects memory.
Generally, physical
activities enhance blood and oxygen flow to the brain, which plays a
significant role in brain health.
It can also
trigger the production of nootropic hormones and promote the growth of brain
cells.
Practising
exercise is strongly related to the improvement of cognitive behavior as well
as mental health.
It can improve
mood and decrease the feeling of stress, anxiety, and even depression.
Regular exercise
triggers the production of feel-good hormone endorphins, which lower the perception
of pain and produce positive feelings.
On the other hand,
a moderately intense workout increases the sensitivity of our brain to
neurotransmitters serotonin and norepinephrine, which relieves depression.
So, a regular workout of any intensity
significantly reduces mental issues, boosts your mood and makes you feel
happier.
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6. Enhances Sleep Quality
Regular exercise
makes you relax and improves your sleep quality.
Several studies
about the effects of exercise on sleep give an almost similar conclusion.
The energy loss of
the body during regular workouts stimulates
the restorative process during sleep.
A 4-months study
found that resistance, as well as stretching exercise, induces better sleep
quality, even in a chronic insomniac patient.
The aerobic
exercise combined with resistance training or alone can help you fall asleep
faster, lower anxiety and reduce sleep latency.
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7. Promotes Better Sex Life
Regular workout has been proven to trigger the sex
drive.
Practising
exercise enhances flexibility, tone muscles and improve blood circulation
throughout the body, resulting in better sex life.
It is associated
with improvement in sexual performance as well as increasing the frequency of
sexual activity.
According to
research, regular physical activity can increase sexual desire and function in
postmenstrual women.
150 minutes per
week over 6 months period workout significantly enhances erectile function in
men.
On the other hand,
daily 5 minutes of walking may reduce erectile dysfunction symptoms by up to
71% in men.
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8. Enhances Skin Health
Our skin can be
affected by oxidative cell damage and environmental exposure.
Here is the importance of regular exercise.
Regular moderately
intense workout enhances the production of natural antioxidants in the body and
prevents oxidative damage.
However, high
intense and exhaustive exercise can trigger oxidative stress in the body.
Additionally, physical
activity improves blood circulation in the skin and increases skin glow.
It can delay aging
as well as lower signs of aging.
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Aerobic Vs Strengthening Exercise
Aerobic exercise is also known as cardio exercise, any
type of physical activity that conditions our cardiovascular system.
It keeps our
heart, circulatory system and lungs healthy. It refers to the use of oxygen and
depends on the aerobic energy-producing process.
It can be low to
high-intensity exercise as per requirement.
The most common
cardio exercises are swimming, cycling, walking, running, jogging, climbing,
etc.
strengthening exercise benefits
On the other hand,
strengthening exercise makes the
muscles work harder than usual. It increases the endurance, size and strength
of our muscles.
The common
strengthening exercises are squats, lunges, pull-ups, pushups, dumbbell row,
etc.
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Now, The Conclusion
The regular workout provides several
benefits that can improve our health in various ways.
It promotes weight
loss and makes us lean as well as fit.
Physical
activities play a vital role in pain reduction. For a long time, treatment of
pain was recommended as rest and inactivity.
But recent
research found that low to moderate intensity workout helps to relieve chronic
pain.
It can reduce
chronic lower back pain, soft tissue shoulder disorder, fibromyalgia, etc.
Several chronic
health issues, like type 2 diabetes, hypertension, heart disease and high
cholesterol can be safely managed by regular exercise.
It can also
improve cognitive health, skin appearance, energy levels, sleep quality and
enhances sexual ability.
150 minutes a week
regular workout provides a faster
heartbeat, better blood circulation and improvement in overall performance.
Thank You.
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