7 Great Benefits of Exercise
1. Exercise improves your mood.
Need to blow off some steam after a stressful day? A workout at the gym or a brisk 30- minute walk can help you calm down.
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.
2. Exercise combats chronic diseases.
Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.
Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.
And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.
3. Exercise helps you manage your weight.
Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.
4. Exercise boosts your energy level.
Winded by grocery shopping or household chores? Don't throw in the towel. Regular physical activity can leave you breathing easier.
Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system — the circulation of blood through your heart and blood vessels — work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you'll have more energy to do the things you enjoy.
5. Exercise promotes better sleep.
Struggling to fall asleep? Or stay asleep? It might help to boost your physical activity during the day.
A good night's sleep can improve your concentration, productivity and mood. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. There's a caveat, however. If you exercise too close to bedtime, you may be too energized to fall asleep. If you're having trouble sleeping, you might want to exercise earlier in the day.
6. Exercise can be fun!
Wondering what to do on a Saturday afternoon? Looking for an activity that suits the entire family? Get physical!
Physical activity doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find a physical activity you enjoy, and go for it. If you get bored, try something new. If you're moving, it counts!
7. Fewer Colds
Regular exercise appears to help jump-start the immune system, thus helping to reduce the number of colds, flu, and other viruses. Exercise breaks down small muscle fibers and your body’s natural response it to repair and build new muscle fibers. This will allow your body to create a quicker response system to increase white blood cell count to fight off infection.
Osteoporosis Prevention:
About 85-90% of adult bone mass is acquired by age 18 in girls and 20 in boys. Building strong bones during childhood and adolescence can help to prevent osteoporosis later in life.
Together, the following five steps can optimize bone health and help prevent osteoporosis:
• Get the daily recommended amounts of calcium and vitamin D
• Engage in regular weight-bearing and muscle-strengthening exercise
• Avoid smoking and excessive alcohol
• Talk to your healthcare provider about bone health
• Have a bone density test and take medication when appropriate
Exercising Properly
Stretching is an important aspect to any training program:
• Target major muscle groups.
• Hold each stretch for at least 30 seconds.
• Don't bounce. Focus on a pain-free stretch.
• Relax and breathe freely.
Drink plenty of water:
Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water.
For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions.
Weight Lifting and Cardiovascular Exercise
Weight training routines should encompass every body part starting with the major or larger ones first.
To help prevent injury, use proper technique while working out.
For those who want to build muscle, a repetition range from 6 to 10 would increase the tear down of muscle and allow your body to adapt by building more muscle to compensate.
For those who want to tone your muscle, a repetition range from 10-20 will allow you to create muscle density without “bulking up”.
Always try to out do yourself when it comes to repetitions…keeping in mind proper technique.
Cardiovascular workouts will not only improve your body’s ability to burn body fat but also allow your muscles to be able to operate for a longer duration of time.
Cardio exercises can help ward off many different health risks like high blood pressure and heart disease.
Cardio workouts should last from 30-60 minutes at least 3 times a week
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