Do you think exercise is only good for developing a lean body, strong muscles and a strong heart? Well, think again about Health and Fitness! Physical activity has been shown to help with being emotionally and mentally fit and has shown to save you from illness. Exercise can have a surprising number of benefits: it can improve your cardiovascular fitness and muscular endurance, which translates into an increase in energy; it can dramatically reduce the risk of coronary artery disease; it may also help lower blood pressure and cholesterol levels, and aid in weight control; and it appears to give self-esteem a measurable boost, and in general to improve your sense of well-being.
Helps to keep you safe from several chronic diseases and conditions – By exercising regularly and making positive changes in your diet, you lower your cholesterol and blood pressure and greatly diminish the chances of having a heart attack. Regular exercise, especially weight-bearing exercise, reduces the risk of osteoporosis, and can even reverse it buy building bone tissue. You’re less likely to develop certain cancers if you’re physically active. Exercise protects against colon cancer and against breast cancer in women who have been through the menopause. Some studies suggest that physical activity may also help prevent lung and endometrial cancers. Doing physical activity can help to manage and prevent diabetes. Exercise is also good for you if you already have diabetes, regular physical activity can help control your blood sugar levels and prevent long-term complications.
Impact on Mental health and wellbeing – Exercise improves mental health by reducing anxiety, depression, and negative mood and by improving self-esteem and cognitive function. Experts believe that exercise releases chemicals in your brain that make you feel good. Regular exercise can also boost your self-esteem and help you concentrate, sleep, look and feel better. Exercise also increases levels of serotonin, dopamine and norepinephrine in the body. These three chemicals have been associated with elevated mood, and are boosted through exercise in a similar way to taking antidepressant medications, such as Prozac. Exercise is increasingly proclaimed as a cost-effective, natural and highly accessible activity that has both preventative and curative properties in relation to mood states. The evidence linking physical exercise to improved mental health is somewhat mixed, both in terms of rigor and the outcomes. However, the trend suggests that moderate exercise can be considered a viable treatment in its own right for anxiety, depression and the elevation of mood.
Help you to reduce weight – Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat. Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activities in addition to what you normally do will burn those extra calories. Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine.
Helps to boost your energy level and provide you with good sleep – When you are feeling tired, the last thing you may want to do is exercise. After all, you are just going to expend energy you don’t have, right? Actually, the body is designed for movement and to be more active than sedentary. In order to boost your energy levels, you need to spend time exercising. With regular exercise, you will have more energy than you did before, plus you will enjoy a slimmer body and a healthier life. Regular exercise helps you by improving the oxygen levels in your blood, helping your digestion, and increasing your strength. Together, these effects will allow you to feel more energy and more vitality every day. Exercise promotes improved sleep quality by allowing smoother and more regular transition between the cycles and phases of sleep. Moderate exercises lasting 20 to 30 minutes three or four times a week will help you sleep better and give you more energy. Exercise in the morning or afternoon, not close to bedtime.
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day. Exercise regularly and stay fit for your entire life time.
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