Exercise is defined as any movement that engages your muscles and forces your body to burn calories. Research has shown that an active lifestyle has many Benefits for Physical and Mental health and may even extend life expectancy. Everyone can benefit from Physical activity, regardless of age, gender or level of Physical ability. In this article from BingMag Meg, we point out 10 of the most Important Benefits of Regular exercise. Follow us to the end of this article.
What are the Benefits of Regular exercise?
You must have heard or read a lot about the Benefits of daily exercise, but do you know exactly which Physical activity Does it affect your health? In fact, the Benefits of Exercise are wide-ranging, from mood enhancement to prevention of chronic diseases. If you want to feel better, have more energy and even live longer, you need to exercise.
Exercise increases feelings of happiness
Evidence suggests that Exercise improves mood and reduces feelings of depression, anxiety and stress. Exercise affects the parts of the brain that regulate stress and anxiety and causes changes in them. It can also increase the brain's sensitivity to the hormones serotonin and norepinephrine, thereby relieving depression. In addition, Exercise helps to create positive emotions and reduce pain perception by increasing the production of endorphins. In a study of 24 women with depression, Exercise at any intensity was able to significantly reduce feelings of depression.
The effects of Exercise on mood are so dramatic that it can make a significant difference, even in the short term. . A review of 19 different studies showed that quitting Exercise by active people who Exercise regularly, after only a few weeks, significantly increases the symptoms of depression and anxiety.
2. Helps to lose weight
Some studies have shown that inactivity is a major cause of weight gain and obesity. To understand the effect of Exercise on weight loss, it is Important to understand the relationship between Exercise and energy consumption (calorie burning). Your body uses energy in three ways:
- Maintaining body functions, such as heart rate and respiration >
During the diet, reducing calorie intake reduces metabolism, which can temporarily slow down the rate of weight loss. Research on the Benefits of Regular Exercise shows that Physical activity increases metabolism and calorie burning, and helps with weight loss. If aerobic Exercise is combined with resistance training, it will maximize body fat reduction and maintain muscle mass. The more muscle mass, the higher the body's metabolism.
3. Good for Muscles and Bones
Exercise plays a vital role in building and maintaining strong muscles and bones. Activities such as weight training can stimulate muscle building when combined with adequate protein intake. Because Exercise helps secrete hormones that strengthen the muscles' ability to absorb amino acids. This condition helps maintain and increase muscle mass and reduces its breakdown.
As you age, muscle function changes and your body muscle mass decreases, increasing the risk of injury. Regular Physical activity is essential for slowing down muscle loss and maintaining strength.
Benefits of Regular Exercise include bones in addition to muscles. Physical activity helps increase bone density in youth and reduces the risk of osteoporosis at older ages. According to research, sports such as gymnastics, running, soccer and basketball have a greater effect on increasing bone density than swimming and cycling.
4. Increases body energy levels
Exercise can increase energy levels for many people, including those Suffer from various diseases. In one study, six weeks of Regular Exercise reduced the feeling of tiredness in 36 people who reported persistent fatigue. In addition, Exercise can significantly increase energy levels in people with chronic fatigue syndrome (CFS) and other health problems, including cancer.
When talking about the effect of Regular Exercise on energy levels should not be Let's ignore its role in maintaining heart and lung health. Aerobic Exercise strengthens the cardiovascular system and improves lung health, and as a result can significantly increase energy levels.
When you increase your Physical activity, your heart bleeds more It pumps and delivers more oxygen to the muscles. As a result, the heart's ability to carry oxygen through the bloodstream increases and muscle function improves.
Reduces the risk of chronic diseases
Lack of Regular Physical activity is one of the main causes of chronic diseases. Research on the Benefits of Regular Exercise has shown that Physical activity improves insulin sensitivity, heart health and body composition. It can also help control blood pressure and cholesterol. Exercise reduces or prevents the risk of developing the following chronic conditions:
- Type 2 diabetes: Regular aerobic Exercise delays type 2 diabetes Or prevents it from occurring. It also has significant Benefits for people with type 1 diabetes. Benefits of resistance Exercise for type 2 diabetes include improving lean and lean mass, lowering blood pressure, lowering insulin resistance, and controlling blood sugar.
- Heart disease: Exercise Heart risk factors Reduces vascularity and helps treat people with cardiovascular disease.
- Cancer: Exercise can increase the risk of several cancers, including breast and colon cancer. Reduce the endometrium, gallbladder, kidneys, lungs, liver, ovaries, pancreas, prostate, thyroid, stomach and esophagus.
- High cholesterol: Physical activity Regular moderate-intensity Exercise raises good cholesterol (HDL), while research shows that high-intensity aerobic activity is needed to lower bad cholesterol (LDL).
- High blood pressure Regular aerobic
Exercise can reduce systolic blood pressure at rest by 5 to
7 mm Hg in people with high blood pressure. Leads to a significant
increase in belly fat and the risk of type 2 diabetes and the
patient Increases heart rate. That is why Regular
Physical activity is recommended to reduce belly fat and
prevent chronic diseases.
6. Can help keep skin healthy
Your skin is affected by oxidative stress. Oxidative stress occurs when the body's antioxidant defenses fail to completely repair cell damage caused by compounds called free radicals. These conditions damage the structure of the cells and negatively affect your skin.
Although strenuous Physical activity can lead to oxidative damage, Regular moderate-intensity Exercise increases the body's production of natural antioxidants. Protects cells. Exercise stimulates blood flow and stimulates skin cells. As a result, it can delay skin aging.
Helps keep your brain and memory healthy
Exercise can improve brain function and protect memory and thinking skills. Physical activity increases your heart rate, which provides more blood and oxygen to your brain. It also increases the production of hormones that stimulate the growth of brain cells.
Regular Physical activity is Important for everyone, especially the elderly. Because aging, along with oxidative stress and inflammation, causes changes in the structure and function of the brain. Evidence shows that Exercise causes the hippocampus to enlarge, the part of the brain that is vital for memory and learning. These conditions may help improve Mental function in the elderly. In addition, Exercise reduces brain changes that lead to problems such as Alzheimer's disease and dementia.
8. It relaxes and improves the quality of sleep
Regular Exercise relaxes and improves the quality of sleep. Decreased and lost energy during Exercise can stimulate repair processes during sleep. In addition, the increase in body temperature that occurs during Exercise appears to improve sleep quality by helping to lower body temperature during sleep.
Many studies on the effect of Exercise on sleep They have reached similar results. A review of six different studies on the Benefits of Regular Exercise shows that Physical activity helps improve sleep quality and reduces the time it takes to fall asleep.
A study that lasted more than 4 months showed Both stretching and resistance Exercise can improve sleep in people with chronic insomnia. Returning to sleep after waking up, sleep duration and sleep quality improved after both types of exercise. In addition, anxiety levels decreased in the group that did the stretching exercise.
Regular Exercise seems to be beneficial for the elderly suffering from sleep disorders. Aerobic Exercise alone or in combination with resistance training can improve sleep quality.
9. Reduces pain
Although chronic pain can be debilitating, Exercise helps reduce it. In the past, people with chronic pain were advised to rest and do no activity. But new studies show that Exercise is effective in relieving chronic pain. According to the results of several different studies, Exercise can help people with chronic pain and improve their quality of life.
Helps control pain associated with a variety of conditions, including chronic low back pain and fibromyalgia. In addition, it can increase pain tolerance and decrease pain perception.
Improves your sex life
Research has shown that Exercise increases libido. Regular Exercise can strengthen the heart and muscles, improve blood circulation and increase flexibility, all of which can improve your sex life. In a study of 405 postmenopausal women, Regular Exercise was associated with increased performance and sexual desire. Women with polycystic ovary syndrome (PCOS) can also increase their libido with Regular resistance training.
Also, a study of 10 studies found that at least 160 minutes of Exercise a week for 6 months can significantly increase Help improve erectile function in men. Another study found that a 6-minute walk around the house could reduce the symptoms of erectile dysfunction by up to 71%. Affect all aspects of your health. Physical activity increases the secretion of happiness hormones and helps improve sleep. It also improves skin appearance, weight loss, prevents chronic diseases and improves your sex life.
You do not need to Exercise too much or too hard to enjoy the Benefits of Regular Physical activity. Current guidelines recommend that you do 150 to 300 minutes of moderate-intensity aerobic Exercise or 75 minutes of strenuous Physical activity during the week. Anything that boosts your heart rate, such as walking, cycling or swimming, is classified as a moderate-intensity aerobic activity. Activities such as running also fall into the category of strenuous exercise.
In addition to aerobic exercise, you should do muscle-strengthening activities at least two days a week, so that your core muscles include your legs, buttocks, abdomen, chest, and shoulders. And arms, engage. You can use resistance weights or weights or Exercise with your body weight (such as squats, swimming or planks).
If you want to lose weight or get more benefits, you may want to. Need to increase moderate aerobic activity. Remember to talk to your doctor before starting a new Exercise program, especially if you have not exercised for a long time or have a chronic illness such as heart disease, diabetes or arthritis.This is for educational and informational purposes only. has it. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .