Exercising at its Benefits

Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you reduce stress. It can also help you maintain a healthy body weight and curb your appetite. Everyone can experience the health benefits of physical activity regardless of age, abilities, ethnicity, shape, or size do not matter.

Benefits of regular exercise and physical activity may include:

• Controlling your weight and preventing obesity. Exercising helps to maintain the calories you eat and drink by burning the energy.
• Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary heart disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
• Managing blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
• Exercise may make it easy to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
• Improving your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
• Help keep your thinking, learning, and judgment skills sharp as you age.Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
• Strengthening your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
• Research shows that adults who participate in greater amounts of physical activity have reduced risks of developing cancers of the colon, breast, uterine and lung cancer. If you are a cancer survivor, research shows that getting regular physical activity not only helps give you a better quality of life, but also improves your physical fitness.

• Reducing your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
• Exercise can help you to fall asleep faster and stay asleep longer.
• Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.
• Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. According to the studies, people who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive.
• Exercise may help with depression by blocking negative thoughts or distract you from daily worries. Increase in fitness may lift your mood and improve your sleep patterns
• Exercise may also help to keep your bones strong and lower your risk of osteoporosis and fractures as you get older. It’s important to protect your bones, joints, and muscles – they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Doing aerobics, muscle-strengthening, and bone-strengthening physical activity at a moderately-intense level can slow the loss of bone density that comes with age.

According to the American College of Sports Medicine, current guidelines suggest that to stay healthy, adults between 19 and 64 should try to be active and follow following exercises daily. Cardiorespiratory exercises that increase  the heart and breathing rate. Such exercises include walking, running, swimming, cycling, dancing and team sports such as football, hockey, basketball etc.  Resistance exercises to work with bodies muscle groups and building strengths. It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment.

Make exercise a part of your daily routine by making small changes in your every day’s life. Using the stairs instead of elevator. Walking down the hall of co-worker’s office instead of sending an email. Park further away from your destination. Having a workout partner that may also like exercise and/or involve in the social activities that involve exercises. Joining an exercise group or class, such as a dance class, hiking club, or volleyball team. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.