Best Exercise And 7 Benefits To Your Health
Best Exercise And 7 Benefits To Your Health.
According to Wikipedia ‘Exercise’ is define as any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening musclesand the cardiovascular system, honing athletic skills, weight loss or maintenance, and also for enjoyment. Exercise is important based on some health factors which keeps you strong and healthy and keep the cell functional; allows circulation of blood flows in the body and helps sustain energy performance.
Exercise is vital to our bodies in case you don’t involve in doing exercise. We were created to work and labor for our food and other personal needs. We are weaker than our forefathers in bodies, not just because of our diets but also because of our sedentary life styles. Today most of us have a standard desk job. We get up in the morning, go to work, sit at desk for hours, and then go home and such routine continues for years. We push a cart around a grocery store, collecting packaged food and paying with the money we earn by sitting on our desk.
Ironically, many people don’t hear from their doctors about the importance of exercise until they land in the hospital and are told to get up and move around as soon as possible. In time past, when people were put into the hospital, they were confined to bed. Now, doctors know that without movement, muscles will become weak, circulation will be sluggish, and recovery will be much slower. Even women who have babies by caesarian section are encouraged to get up the day of surgery to walk around.
This is to make you become more aware that your bodies don’t function very well without exercise. Let’s look at some of the things that can happen to us without regular exercise:
– The tissue cells lose their elasticity.
– Bones can lose density from lack of rebuilding which is stimulated by exercise; osteoporosis is the rest.
– Hip muscles and joints, through lack of activity, can become fragile and more prone to breakage.
– The heart can also lose its strength, causing heart disease and other cardiovascular problems.
– Muscles atrophy.
– Lymph nodes cannot release all their toxins- the lymphatic system doesn’t have a pump like the heart; it uses the body’s movements to help circulate it fluids.
Types of exercise:
You should incorporate three types of exercise into your regimen, all of which will improve blood and lymph circulation.
1. Cardiovascular exercise
It helps strengths your heart, clears and expands your lungs, build your stamina, and pours oxygen into every cell of your body. Cardiovascular exercise can be as easy as jumping on a trampoline for a few minutes or taking the stairs instead of the elevator. It could be taking a brisk, vigorous walk outside. You should also try swimming and running on a treadmill. Working your heart and lungs is very simple to do.
2. Flexibility routines
These will increase your range of motion while cleansing and improving the function of your joints. When your tendons become stiff and sore from lack of full-range motion, ordinary movement can become very painful stretching and flexibility exercises can help eliminate stiffness and provide better range of movement.
Stretching will also free up congestion in tissues and releases toxins much more than cardiovascular or strength exercise can so be sure to drink clean water or fresh juice before and after stretching to support elimination of these toxins. You don’t want them simply relocating to some other tissues.
3. Strength training
This will increase your muscle mass and bone density and help prevent osteoporosis. Strength training doesn’t have to be about bench-pressing twice your weight. It’s mainly about building healthy, firm muscle tone and keeping it. However, the more muscle you build up to a point, the more calories you burn even at rest and the stronger you’ll feel.
Health benefits of exercise to your health
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.89
Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.
3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster and deepen your sleep. So, put away your sleeping pills and take a look at this much cheaper and much safer option for better sleep; Exercise.
There has been copious amounts of research in the last few years explaining in great detail how exercise can reduce insomnia. People who turned towards exercise in search for a cure for their insomnia found relief through exercise. Claiming that they had more energy and were less depressed. It has been proven as well, that exercise improves both objective measures of sleep quality i.e. official measurement in clinics as well as self reported measures. Even though, it’s not as effective as sleeping pills, however, if you take into account the side effects of these pharmaceutical drugs, the balance changes.
Just don’t exercise too close to bedtime, or you may be too energized to hit the hay.
6. Exercise puts the spark back into your sex life
Keep in mind that both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy. Exercise also helps increase your sexual desire. Elizabeth Scott, About.com’s Stress Guide discusses this in her article, Stress and Sex, pointing out that, “…at times stress can actually prevent us from being ‘in the mood’. With the libido-dampening effects of excessive stress, sex sometimes goes by the wayside.” Exercise, along with a healthy diet and adequate sleep can boost your libido so you’re up for anything. Don’t forget that sex burns calories. Sure, it has to be fairly vigorous to get your heart rate going, but a 130-lb person can burn about seven calories per five minutes of vigorous sex. Keep it up for an hour, and you’ll burn off 88 calories…not bad for having a little fun, plus, you will impress your mate with your incredible endurance.
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life.
But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.
7. Exercise can be fun…
Exercise can be fun in the sense when we get Active With Other People. Group exercise can provide support as well as structure to an activity program. A 2007 randomized controlled trial assessing supervised group exercise for early-stage breast cancer patients undergoing treatment found physical and psychological benefits lasted beyond the 12-week program. Published in the British Medical Journal, the study compared a regimen of two group classes per week and one additional at-home session, with advice to exercise regularly at home in control subjects.
The group exercisers reported a higher quality of life in questionnaires than the control group exercising on their own at the end of the 12-week program and 6 months later.
Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new or do something with friends. Exercise and physical activity are a great way to feel better, boost your health and have fun. Aim for at least 150 minutes per week of moderate-intensity exercise, or 75 minutes per week of vigorous exercise. You can start out by buying some light dumbbell and using them daily. You can even use your own body weigh by doing push-ups or sit-ups. Consistency is more valuable than pushing to do more. Your strength will grow according to the regularity of your strength training, and your body will tell you when it’s ready to reach for more strength.