Benefits of exercise physical and mental- To get the benefits of physical exercise you need to do regular physical exercise with balanced nutrition and lifestyle changes. It helps to deal with various diseases. Advises 60-150 minutes of physical exercise for people aged 6–75. In fact, staying active for 15-30 minutes every day through walking, brisk walking, running, dancing and strength training can help you live longer and look younger. Don’t believe? Keep reading this article to know the benefits of physical exercise and why we want to give it so much importance.
Regular physical activity benefits your body and brain in 19 main ways
Protects you from heart disease– It is not breaking news that heart disease is one of the leading causes of death. And that’s unfortunate. According to the American Heart Association, the incidence of cardiovascular disease is expected to increase by 9.9% by 2030. However, scientists around the world agree that regular physical activity can reduce the risk of dying from heart disease.
Reduces the risk of type 2 diabetes– The benefits of physical exercise are many as it reduces the risk of type 2 diabetes. Insulin counteraction is when the body no longer responds to insulin. It causes increased production of insulin by the pancreas. Since insulin helps with weight gain, excessive amounts of insulin production can lead to weight gain. Being overweight or obese increases your risk of insulin resistance. And it can lead to diabetes. Scientists have confirmed that regular physical exercise can reduce the risk of type 2 diabetes by 58%.
Protects you from heart disease
It is not breaking news that heart disease is one of the leading causes of death. And that’s unfortunate. According to the American Heart Association, the incidence of cardiovascular disease is expected to increase by 9.9% by 2030. However, scientists around the world agree that regular physical activity can reduce the risk of dying from heart disease.
The benefits of physical exercise in weight loss
You will get the benefits of exercise in weight loss only when you take proper nutrition along with physical exercise. If you are close to being overweight or unbalanced, overweight or obese, you must start practicing according to the specific exercise method. It converts the extra calories into usable energy. It helps you lose weight by breathing, talking, walking, exercising and performing various tasks. You will be able to get rid of many diseases caused by obesity.
Reduces the risk of type 2 diabetes
The benefits of physical exercise are many as it reduces the risk of type 2 diabetes. Insulin counteraction is when the body no longer responds to insulin. It causes increased production of insulin by the pancreas. Since insulin helps with weight gain, excessive amounts of insulin production can lead to weight gain. Being overweight or obese increases your risk of insulin resistance. And it can lead to diabetes. Scientists have confirmed that regular physical exercise can reduce the risk of type 2 diabetes by 58%.
The benefits of physical exercise to strengthen muscles and bones
Benefits of exercise physical and mental- The health of your muscles and bones is very important. As you get older, usually after 30 years, you start to lose muscle mass and bone density. And this is why many women over the age of 30 suffer from skin, joint pain and osteoporosis. Studies have shown that through strength training you will benefit from a substantial amount of exercise that increases bone mineral density, and protects your bones from corrosion. In fact, strength training also helps to improve muscle mass, muscle strength and muscle endurance.
The benefits of exercise to keep stress free
If you are stressed, you should do regular physical exercise. Stress not only interferes with your sleep at night, it also interferes with your other activities. Stress also leads to excess synthesis of harmful oxygen radicals in the body, which in turn, leads to other diseases. Therefore, the benefits of physical exercise are enough to reduce stress. Whenever you are feeling stressed, walk or run and soon you will see a change in your mood.
Regular exercise is beneficial for reducing depression and anxiety
Depression and anxiety are serious mental health problems that you should not avoid. In addition to taking the advice of a physician, you must start practicing. Regular physical exercise helps to release serotonin. Scientists in Norway conducted a study of 977 patients and found that physical exercise was good enough to improve the mood of depressed patients.
Reduces high blood pressure
High blood pressure can cause heart attacks, strokes and even death. And it is mainly due to bad eating habits, a lifestyle change or inherited genes. If you suffer from high blood pressure, you must take care of your diet and start exercising. Exercising for 30 to 60 minutes, 3 to 7 days a week can help lower blood pressure.
The benefits of physical exercise in reducing the risk of cancer
Cancer is one of the leading causes of death of people everyday worldwide. This is due to defective protein synthesis in the defective gene that leads to uncontrolled cell division. It becomes dangerous as cells metastasize and affect other parts of the body. Not only does regular exercise help reduce the risk of cancer, but it also has a positive effect on people who are being treated for cancer.
Regular physical exercise changes the intestinal microflora. It improves immune function and digestion and positively affects mucosal homeostasis. As a result, your digestion and bowel movements will improve, leading to weight loss and better health.
Benefits of Exercise to Improve Brain Functions and Memory
Benefits of exercise physical and mental- Both brain function and memory are affected by physical exercise. American scientists have confirmed that regular practice can help prevent age-related brain tissue loss, increase concentration, and increase the ability to process information faster.
Benefits of physical exercise in reducing back pain
Back pain has affected about 540 million people worldwide. And the only way to get rid of it is to practice regularly. If you want to get the benefits of exercise in reducing back pain, do stretching exercises – they help to strengthen the bones and muscles in the lower back. Studies have shown that exercise helps about 10-50% of patients who suffer from back pain.
Another benefit of physical exercise is strengthening the lungs
If you have healthy lungs or suffer from lung disease, moderate exercise for 30 minutes 5 days a week can have a positive effect on your lungs. You may feel short of breath, but by exercising regularly you will be able to train your lungs, heart and muscles, which will increase your stamina over time.
Improves sleep quality
Benefits of exercise physical and mental- Regular exercise has some good effects on sleep. The benefits of physical exercise for a good night’s sleep are many. When you sleep, your muscles, bones and brain will come alive again, allowing you to make better decisions the next day. Exercise is the best, safest and most affordable treatment for insomnia.
Getting the benefits of physical exercise by increasing flexibility
Regular physical exercise improves the flexibility of your bones and muscles. American scientists conducted an experiment on college athletes and found that those who did yoga had more flexible bones and muscles than those who did not. Exercise improves the range of motion of the elderly and muscles and bones. Practicing just 30 minutes 3-5 days a week can help older adults improve flexibility and reap various health benefits.
Physical exercise increases energy levels
Feeling tired and feeling low energy all the time is our most common problem today. The reasons can range from overwork to a lazy lifestyle. Regular exercise is the only medicine you can use to increase your energy levels. Scientists agree that regular physical exercise has a positive sign on energy levels. In fact, based on my personal experience, physical activity helps increase productivity. So, if you feel low energy, you should probably run.
Makes your sex life successful
If you want to get the benefits of exercise to have a successful sex life, you have to continue regular physical exercise. And it’s not just for perfectly healthy people, but also for couples with depression and prostate cancer, and men who have menopausal problems. Exercise helps to improve mood and increases stamina and heart function.
Increases confidence level
The benefits of physical exercise are considerable in boosting confidence levels. Whether you are 7 or 80 years old, exercising regularly or being physically active increases your self-confidence, self-esteem. It boosts positive energy in your body and has amazing physical and mental health benefits. Exercise helps with depression, stress, obesity and various health problems.
Improves balance and posture
Balance and gestures are everything when it comes to preventing injury and muscle tension. Regular practice helps to improve your gestures, adding one or two inches to your height. It helps to improve your overall physical appearance, relaxes your shoulders and keeps the chest up.
Exercise also has benefits for improving skin health
Your skin is the largest organ, and while it protects internal organs from the external environment it can put you at risk for microbial infections and other skin diseases. Since through aerobic exercise you sweat a lot which washes away a lot of germs on the surface of the skin. As it improves blood circulation, physical exercise has benefits in improving skin health.
Now, take a look at the practice guide below.
Guide to physical exercise
1. Exercise at least two hours of moderate intensity and one hour of high-intensity exercise per week to get the benefits of exercise.
2. Do strength training to prevent muscle damage and strengthen your bones.
3. Play outdoor sports, swim, dance, walk or run.
4. If you have a desk job, get up and turn around once every hour.
5. See practice as an enjoyable activity and not as a punishment.
Benefits of exercise physical and mental- There are some conditions where you must consult your doctor before starting exercise to get the benefits of physical exercise. They are given below:
1. If you have chest pain during moderate physical exercise
2. You breathe very fast
3. If you have heart or lung problems
4. If you are over 45 years old
5. If your head is bad
6. If you are pregnant
Benefits of exercise physical and mental – all the benefits of exercise, guidelines, what to do and what to avoid. Start exercise and soon you will realize that you are feeling better physically and mentally than before. I say this based on first experience. Exercising will become part of your daily routine and you will love it more than anything else. So, go ahead. Cheers!