Exercise is physical movement as walking, running, climbing, digging, swimming or going to a gym.
There are many benefits of exercise.
1. Exercise controls weight
Weight loss is the major problem for today’s youth. 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.
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. Any amount of activity is better than none. 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
Concerned about heart disease? Looking to avoid high blood pressure? Regardless of your current weight, engaging in physical activity raises high-density lipoprotein (HDL) cholesterol, known as the "good" cholesterol, and lowers unhealthy triglycerides. This combination helps maintain smooth blood flow, reducing the risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
Stroke
Metabolic syndrome
High blood pressure
Type 2 diabetes
Depression
Anxiety
Many types of cancer
Arthritis
Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Feeling down? Or feeling the need to release some tension after a tough day? Engaging in a workout at the gym or taking a brisk walk can be beneficial. Exercise triggers different brain chemicals that can enhance your mood, promote relaxation, and reduce feelings of anxiety. Regular physical activity can also lead to a positive body image and self-perception, ultimately boosting confidence and enhancing self-worth.
4. Exercise boosts energy
Feeling tired after grocery shopping or doing household chores? Engaging in consistent physical activity can enhance your muscle strength and increase your stamina. Physical exercise help provide oxygen and essential nutrients to your muscles, enhancing the efficiency of your cardiovascular system. As your heart and lung health improve, you'll find yourself with more energy to handle your everyday tasks.
5. Exercise promotes better sleep
If you have difficulty falling asleep, engaging in regular physical activity can assist you in falling asleep more quickly, improving the quality of your sleep, and enhancing its depth. However, it is advisable not to exercise too close to bedtime, as it may leave you too energized to easily drift off to sleep.
6. Exercise puts the spark back into your sex life
Are you feeling too fatigued or not in good enough shape to fully enjoy physical intimacy? Engaging in regular physical activity can enhance your energy levels and boost your self-confidence regarding your physical appearance, potentially improving your sex life. However, there is more to it than just that. Engaging in regular physical activity can boost arousal in women. Additionally, men who exercise regularly have a lower likelihood of experiencing erectile dysfunction compared to men who do not exercise.
7. Exercise can be fun … and social!
Engaging in exercise and physical activities can be a pleasant experience. It provides an opportunity to relax, appreciate nature, or participate in activities that bring you joy. Additionally, physical activity can facilitate bonding with family or friends in an enjoyable social environment. Therefore, consider taking a dance class, exploring hiking trails, or joining a soccer team. Discover a physical activity that brings you happiness and simply engage in it. Feeling bored? Experiment with something different or involve your loved ones in the activity.Exercise and physical activity are great ways to feel better, boost your health and have fun.
How much of it is good enough?
For most healthy adults, the Department of Health and Human Services recommends:
At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest you spread this exercise throughout the week. Examples include running, walking, or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines, or doing body-weight training.
To achieve weight loss, reach particular fitness targets, or maximize benefits, consider distributing your activities evenly across the week. You might need to increase your moderate aerobic exercise to 300 minutes per week or more. It's important to consult your doctor before beginning a new exercise routine, particularly if you have any fitness-related concerns, have been inactive for an extended period, or suffer from chronic health conditions like heart disease, diabetes, or arthritis.
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