It is the end of January and I am experiencing many resolutions to Exercise are trailing off. I am also one of them.
We were not born to huff and puff on a jogging track, lift weights or contort our bodies into shape.
Our aversion to a workout is perfectly natural. Avoiding non-essential exertion is simply pragmatic adaptation. I usually think that it is also possible to live a long and healthy life without it. But I was wrong.
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.
There are many types of physical activity such as swimming, running, jogging, walking, and dancing to name a few.
Doing exercise has been shown to have many health benefits, both physically and mentally. It may even help you live longer.
I would like to enumerate some exercise benefits for our body and brain.
Improve your mental health and mood. ...
It is a proven fact that exercising regularly can improve our mood and reduce feelings of anxiety and depression.
Exercise helps in the secretion of brain-sensitive hormones called serotonin and norepinephrine, which relieve feelings of depression, stress, and anxiety.
It also increases the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.
The researchers showed that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks
Help in weight management.
Some studies have shown that inactivity is a major factor in weight gain and obesity.
Exercise is crucial to supporting a healthy metabolism and burning more calories per day. It also helps us to maintain our muscle mass and weight loss.
Our body spends energy in three ways:
maintaining body functions, like our heartbeat and breathing.
regular exercise helps in increasing our metabolic rate, which can burn more calories to help us lose weight
Additionally, studies have shown that aerobic exercise can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.
Exercise is good for muscles and bones:
Physical activity helps in building muscles and strong bones. It may also help prevent osteoporosis.
Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote our muscles’ ability to absorb amino acids.
As we are aging, we tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength.
Some research suggests that high-impact exercise such as gymnastics or running sports such as soccer and basketball may help build a higher bone density.
Exercise can increase your energy levels :
Engaging in regular physical activity can increase our energy levels. This is true even in people with persistent fatigue and those with serious health conditions.
Exercise can be a real energy booster for many people, including those with various medical complications.
And we should not forget the fantastic heart and lung health benefits of exercise. Aerobic exercise boosts the cardiovascular system and improves lung health, which can significantly help with energy levels.
During any movement such as jogging & running, our heart pumps more blood, delivering more oxygen to our working muscles. With regular exercise, our heart becomes more efficient and adept at moving oxygen into the blood, making muscles more efficient.
Protect against many chronic diseases.:
It is the fact that lack of regular physical activity is a primary cause of the chronic disease .
Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition.
It can also decrease blood pressure and cholesterol levels.
More specifically, exercise can help prevent the following chronic health disease.
Regular aerobic exercise may delay or prevent type 2 diabetes. It also has considerable health benefits for people with type 1 diabetes. .
Heart disease. ..Exercise reduces cardiovascular risk factors and is also a therapeutic treatment for people with cardiovascular disease..
High cholesterol. Regular moderate-intensity physical activity can increase HDL (good) cholesterol while maintaining or offsetting increases in LDL (bad) cholesterol.
Hypertension: Participating in regular aerobic exercise can lower resting systolic BP 5–7 mmHG among people with hypertension (33).
That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions.
Exercise can help skin health:
As we know that skin can be affected by the amount of oxidative stress in our body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
But, regular moderate exercise can actually increase our body’s production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging
Improve memory and brain function
Exercise can improve brain function and protect memory loss and thinking skills. It is said that regular exercise improves blood flow to the brain and helps brain health and memory.
Among senior citizens, it can help protect mental function. Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function it helps in memory and learning, that helps improve mental function in older age.
Helps in relaxation and improve sleep quality
Regular exercise such as swimming can help relax the brain, control sleep disorders, and feel more energized during the day .
Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping body temperature drop during sleep
Exercise can reduce pain-
Exercise has favorable effects on the pain associated with various conditions. It can also increase pain tolerance.
In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain also
Additionally, physical activity can also raise pain tolerance and decrease pain perception.
Combat cancer-related fatigue.
It is said that exercise can help reduce the risk of several cancers, including breast, colorectal, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, gastric, and esophageal cancer
We have discussed many times before – regular exercise is good for our physical and mental health.
But due to a sedentary lifestyle, we haven’t yet started our exercise habits. It is never too late to start. We can be flexible with the kind of exercise that suits us.
We can start slowly, and find ways to fit more physical activity into our life. I have already joined Gym, started swimming, and feeling better day by day.
What about you ? let us have a promise to spare some time for exercise.
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BE HAPPY….BE ACTIVE….BE FOCUSED….BE ALIVE…
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