Here are some random thoughts on the benefits of exercising:
1. It's good for your heart
It had been found over many years of research that exercise
reduces LDL cholesterol, the kind that clogs arteries. It also reduces your
blood pressure, relieving stress on your heart; improves your insulin
sensitivity; improves heart muscle function; and blood flow and diminishes the
chances of developing blood clots.
2. Exercise promotes weight loss
Should you exercise energetically for at least 30 minutes a
day, you are bound to lose weight! You can also do an hour of intensive
exercise every second day if this fits into your schedule more easily. Be
consistent and be regular.
3. Exercise prevents osteoporosis
Exercise, together with a healthy calcium intake, builds
strong bones. Weight-bearing exercises, like running, walking, and weight
lifting, help lower your odds of getting osteoporosis as you grow older,
according to experts.
4. Exercise lowers high blood pressure
Exercise is good for your blood pressure - no matter your
age, weight, race, or gender. In addition, it really does not matter whether
you get exercise from a brisk walk, a fast run or a few laps in the pool; the
results are equally good.
5. Exercise is an excellent de-stressor
It is general knowledge: exercise counters stress and
depression. However, exactly how and why does this work?
Exercise acts as a temporary diversion to daily stresses and
it improves self-esteem. Increased core temperature during exercise may lead to
reduced muscle tension and favourable alterations in brain neurotransmitters.
Mood improvements may also occur due to the increased secretion of endogenous
(internal) opiates, e.g. endorphins. Psychological changes may occur because of
changes in norepinephrine, dopamine, and serotonin, all hormones which can
affect mood and anxiety levels.
6. Exercise prevents colds
Health experts believe that exercise spikes the immune
system for a few hours each day, helping to ward off colds. Thirty minutes of
brisk walking is enough to make you reap the benefits of exercise.
7. Exercise reduces the severity of asthma
Many people, who suffer from exercise-induced asthma,
understandably try to avoid exercise. However, sports medicine specialists say it
is possible for asthmatics to continue exercising if they use preventive
medications wisely and avoid certain triggers that exacerbate attacks.
Exercise-induced asthma can be made worse by cold, dry air or air containing
high levels of pollen or pollutants. The extra effort made to stay fit pays off
in fewer or milder asthma attacks overall and a need for less medication.
Experts recommend swimming as one of the best exercises for
people with asthma.
8. Exercise reduces diabetic complications
Lifestyle factors have a huge impact on certain conditions –
and diabetes is one of them. Exercise can help to reduce your insulin
requirements, lower your cholesterol levels and high blood pressure, and in the
long term can reduce the development of heart disease and stroke. This is
important because diabetics have a higher risk of developing heart and
circulatory problems. Exercise can also promote weight loss, improve circulation,
and reduce stress levels (raising your glucose level).
9. Exercise promotes a healthy pregnancy
Although exercise might be risky in some cases, the benefits
of exercising during pregnancy generally far outweigh the risks and some women
can even exercise up until the third trimester. Relaxation exercises, Kegel
exercise that strengthen the pelvic muscles and back exercises are all
important for pregnant women.
10. Exercise has anti-ageing effects
Exercise enhances blood flow to the brain, possibly reducing
risk of stroke. It also improves reasoning and memory.
Regular exercise arouses the brain and slows down
degeneration of the central nervous system, which leads to slower reaction
times and poorer coordination.
Exercise also increases strength and size of muscles and
improves lung function. Regular exercise can reduce body fat and lower the risk
of chronic lifestyle diseases in the elderly. Recent literature suggests that
the greatest threat to health is not the aging process itself, but rather
inactivity.
11. Exercise promotes brain health
If you thought, exercising your brain meant only doing a few
crossword puzzles or learning a language, you may be wrong – rather put on your
walking shoes and get moving.
It was found that the brain responses in active seniors
were comparable to those of young adults.
It is thought that exercise increases the flow of blood to
the brain, just as it improves circulation to the heart and the rest of the
body. Activity also stimulates the growth of nerve cells in the part of the
brain involved in memory.
12. Exercise is great for your sex life.
The medical research points towards it: the fitter you are,
the better your sex life is.
The reason seems to be two-fold: psychologically you feel
better about yourself and more inclined towards sex, and physically, being fit
improves libido, blood circulation and sexual functioning.
13. Exercise improves sleeping patterns
Relaxation exercises will help you to ease tension and
relieve headaches, backaches, and insomnia. Exercise releases the body's own
painkillers, called endorphins, into your system. It also helps you to gain a
sense of emotional wellbeing and a feeling of being more in control.
14. Exercise helps prevent stroke
Need another reason to make good on that long overdue
promise to get more exercise? It can dramatically cut your risk of stroke.
Jogging 15 to 20 minutes a day most days would qualify as
highly active. Brisk walks of 30 minutes a day on most days would qualify as
moderate activity.
The positive effects on muscle strength and aerobic capacity
could be translated into an improvement in the activities of daily living, and
this is what really makes a difference in your life.
