Benefits You Will Receive From A Regular Exercise
Benefits You Will Receive From A Regular Exercise
If you’ve ever asked yourself or someone else, “Why do we need exercise?” it’s best to really understand the importance. The benefits you will receive from a regular exercise reach well-beyond weight management and weight loss. Exercise can improve your health, fight disease and help you hone life skills like persistence, confidence and motivation.
What is exercise?
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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, including swimming, running, jogging, walking and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer
So Why Do We Need Exercise?
Your body was built to move. It was designed to walk, run, skip, dance, push and pull. Until the last century, people had to engage in moderate to vigorous physical activity simply to perform daily tasks, but as technology has increased, the need for everyday movement has decreased significantly. People now drive cars, work while sitting at a desk and recreate while sitting still watching movies and playing video games. Exercise functions to fill the gap between our decreased daily physical activity and our body’s natural need to move in order to remain fit and healthy.
Exercise helps our muscles connect to our bones via tendons and ligaments, and they function as levers and supports for our bones. When you use your muscles regularly, you stimulate the maintenance and growth of muscle tissue, enabling you to continue to use your body the way it was intended to be used. Individuals who don’t exercise regularly risk muscle atrophy that can lead to weakness, poor posture and declines in daily functional health.
When you make exercise your long term habit, you’ll become much flexible. There are lots of good stretching routine. Any chiropractic, physiotherapist or fitness facility will be able to help you. If you exercise daily, you will be able to notice the different in your mobility in a couple of weeks.
One of the easiest ways to exercise is to enjoy a brisk walk. If you commit fifteen minutes and walk around the block a forty-five-minutes four times a week, you can lose up to eighteen pounds over the course of a year, without dieting. Walking has other benefits. It get you fresh air and provides an opportunity to expand communication and relationships. Walk with your spouse, a family member or a friend. To achieve the best results, exercise for thirty minutes a day including stretching. Play a sport, do aerobics, jog, use an exercise bike or treadmill, join a fitness club or design your own routine.
Exercise does not need to be boring. There are multitude of ways to create variety. If this is something new for you understand one thing-like any habit, it will be difficult at the start. Set a thirty-day goal. Do whatever it takes to get through the critical time period. Have a no-exceptions policy, and give yourself a reward for not missing a single day. If you have a medical condition, check your physician first.
Some benefits you will receive from a regular exercise:
1. Exercising improves your sleeping habits
In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep. Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep. Many studies on the effects of exercise on sleep have reached similar conclusions. One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality. Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group.
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.
2. Exercising increases your energy levels
Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions. One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.
Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.
Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis
3. Exercising relieves stress and anxiety
The physical benefits of exercise — improving physical condition and fighting disease — have long been established, and physicians always encourage staying physically active. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Studies show that it is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function. This can be especially helpful when stress has depleted your energy or ability to concentrate. When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. Or, if your body feels better, so does your mind. Exercise and other physical activity produce endorphins — chemicals in the brain that act as natural painkillers — and also improve the ability to sleep, which in turn reduces stress.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.
Stress and anxiety are a normal part of life, but anxiety disorders , which affect 40 million adults, are the most common psychiatric illnesses in the U.S. The benefits of exercise may well extend beyond stress relief to improving anxiety and related disorders.
Psychologists studying how exercise relieves anxiety and depression suggest that a 10-minute walk may be just as good as a 45-minute workout.
4. Exercising promote a healthy posture
According to (functionalsynergy.com) in sustaining a good posture stated that you have to maintain the benefits you’ll gain by doing these moves regularly, to establish a good posture which include:
Move 1: Shoulder Rolls
Stand or sit in a comfortable position. As you inhale, raise your shoulders and shoulder blades to your ears. On the exhale, pull your shoulder blades down and together. Repeat 5 to 10 times.
Move 2: Chest Release
Raise your arms to just below shoulder height with palms facing forward. Exhale as you slowly rotate both hands at the wrists so your fingers point slightly behind you. Take three to five breaths.
Move 3: Pyramid
Step your left foot back so it rests fully on the floor. Square your hips. With your legs straight, clasp your forearms behind your back, exhale, and lean forward from your hips (don’t round your spine). Take three to five breaths and rise. Switch sides.
Move 4: Chair Pose
Stand and raise your arms in front to shoulder height. Contract your arm muscles. Exhale as you bend your knees (no more than 90 degrees) and keep them over your toes. Take two breaths; stand. Repeat three times.
Move 5: Standing Side Bend
Touch your left hand to the side of your head. Ground both feet and guide your head to the right until you feel a stretch along the left side of your body and shoulder. Take three to five breaths. Switch sides.
There’s no need to balance a book on your head to check your posture. Bottom line: Your back should have an elongated S shape when viewed from the side. Follow these tips to ensure you’re in alignment.
Neck: Hold your head high and straight without tilting it forward or to the side. Your ears should be in line with the middle of your shoulders.
Shoulders: Pull your shoulder blades back and down to lift your breastbone.
Abdomen: Tuck your abdomen in, but be careful not to tilt your pelvis forward or backward.
Knees: Keep your knees slightly bent and shoulder-width apart.
5. Exercising relieves digestive disorders known as constipation
If your bowel habits are sluggish and you suffer constipation, maybe some
exercise can help speed things up. According to experts, exercise does more than tone your heart and other muscles. Exercise is essential for regular bowel movements. In fact, one of the key risk factors for constipation
How can exercise relieve Constipation?
Exercise helps constipation by decreasing the time it takes food to move through the large intestine, thus limiting the amount of water absorbed from the stool into the body. Hard, dry stools are harder to pass. In addition,
aerobic exercise accelerates your breathing and heart rate. This helps to stimulate the natural contraction of intestinal muscles. Intestinal muscles that contract efficiently help move stools out quickly.
When Is the Best Time to Exercise?
Wait an hour after a big meal before engaging in any rigorous physical activity. After eating, blood flow increases to the stomach and intestines to help the body digest the food. However, if you exercise right after eating, the blood flows toward the
heart and muscles instead. Since the strength of the gut’s muscle contractions directly relate to the quantity of blood flowing in the area, less blood in the GI tract means weaker intestinal contractions, fewer digestive enzymes, and the food waste moving sluggishly through the intestine. This can lead to bloating , excess gas, and constipation. So after a big meal, give your body a chance to digest it before you start on that nature hike.
What Are the Best Exercises for Constipation?
Simply getting up and moving can help constipation. A regular walking regimen — even 10 to 15 minutes several times a day — can help the body and digestive system function optimally. If you are already fit, you might opt for aerobic exercise: running, jogging, swimming, or swing dancing, for example. All these exercises can help keep the digestive tract healthy. Stretching may also help alleviate constipation, as might certain yoga positions.
6. Exercising enhance your self-image
Society is obsessed with body image and, for many people, how they look has a direct bearing on self-esteem. Idea Health & Fitness Association notes that your personal body image — toned, balanced weight, pleasing proportions, posture, vitality and other factors — is as important as your strength, competence at sports and other measures of physical fitness. Regular exercise, with an emphasis on aerobic exercise, can have a positive effect on self-esteem — especially for those who suffer from low self-esteem — as fitness and appearance improve. There is no proven formula for how much or how often to exercise to affect self-esteem so Idea Fit recommends following the American College of Sports Medicine guidelines: 20 to 60 minutes of dynamic activity that challenges major muscle groups, 3 to 5 days a week; 8 to 10 resistance exercises for strength-building practiced 2 to 3 times a week; and a stretch session for flexibility at least twice a week but, ideally daily.
Thirty minutes of moderate aerobic exercise is enough to release the beta-endorphins that increase feelings of well-being, and to lower levels of cortisol, the hormone associated with stress and anxiety. In studies evaluated by scientists at Nova Southeastern University and published in “The Internet Journal of Allied Health Sciences and Practices,” researchers concluded that low- to moderate-intensity aerobic exercise produced positive results in mood improvement and psychological functioning. High-intensity exercise did not decrease stress and anxiety and, in the context of challenge and competition, appeared to increase anxiety in some cases. The psychological benefits of physical activity lasted longer after moderate exercise than after high-intensity exercise. However, research into the mood effects of high intensity exercise is less prevalent than other research. For an experienced exerciser in a non-competitive situation, one can leave open the possibility that mastering intervals of high intensity exercise can add to the sense of accomplishment.
7. Exercising expands your life longevity
A 2016 study found that people who engaged in racquet sports, swimming and aerobics had the lowest risk of dying. A more recent study found that running, regardless of pace or mileage, dropped a person’s risk of premature death by almost 40%. Researchers said that an hour of running statistically lengthens life expectancy by seven hours.
While the findings are associational and can’t (yet) causally link these forms of exercise to increases in longevity, the data suggests the association is strong. For best results, exceed activity recommendations and make sure you sweat.
Unsurprisingly, people who would most likely benefit from these findings are those who do not exercise at all or come nowhere close to the recommended 150 minutes per week of moderate activity.
Researchers said those who tripled the recommended level of moderate exercise – and that includes walking, which has been linked to improved brain function – by working out a little over an hour per day, saw a decrease in premature death risk. Those who partook in vigorous exercise like the aerobic requirements in squash, tennis, swimming, dance or zumba classes, gained even more time to their life compared to those who didn’t break a sweat.
Researchers calculated that running returns more time to people’s lives than it consumes: a typical runner would spend less than six months running over the course of almost 40 years (at two hours per week of training) and could expect an increase in life expectancy of 3.2 years, for a net gain of about 2.8 years. The researchers found that the improvements in life expectancy leveled out at about four hours of running per week. The gains in life expectancy are capped at around three extra years regardless of running mileage.
That same study found that walking, cycling and other exercise that requires the same exertion as running can also drop the risk of premature death by about 12%. All these activities reduce the impact of risk factors such as high blood pressure and extra body fat, while raising aerobic fitness.
Why wouldn’t you want to exercise?
Two years back when I started my weekly exercise routine, I started with ten minutes stretching, followed by a 15 minutes jogging. This has become part of me weekly. I could remember when I started, I’d be gasping for breath, but gradually I have increased my capacity and now I genuinely enjoy what I do. And this has also help me improve mentally. The point is, if you discover something that improves your life, keep doing it. The reward for exercise far outweigh the early discomfort. Stick with it until your new habit become part of your everyday behavior.