have been led to believe that changing your body just involves strict dieting.
consistent nutrition is a huge part, but without exercise you aren’t able to
achieve the actual body shape you want. Calorie restriction without effective
exercise will just leave you in a saggy shell; you simply go from being
overweight to being a skinny fat person.
The answer to
this problem is… the gift of EXERCISE! Yes, heart pumping, body moving,
endorphin releasing, muscle strengthening and enjoyable exercise!
Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. “There is no pill that comes close to what exercise can do,” here are the amazing benefits of exercising every day.
The health benefits of exercise:
Regular exercise and
physical activity may
Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
Reduce your risk of heart diseases. 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 artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work well. 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.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
Improve 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.
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
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.
Reduce your risk of some cancers, including colon, breast, uterine, and lung cancer.
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
your sleep. Exercise
can help you to fall asleep faster and stay asleep longer.
Improve your sexual health. 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.
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
How to make exercise a part of your regular routine?
everyday activities more active. Even small changes can help. You can take the
stairs instead of the elevator. Walk down the hall to a coworker’s office
instead of sending an email. Wash the car yourself. Park further away from your
active with friends and family. Having a workout partner may make you more likely
to enjoy exercise. You can also plan social activities that involve exercise.
You might also consider joining an exercise group or class, such as a dance
class, hiking club, or volleyball team.
track of your progress. Keeping
a log of your activity or using a fitness tracker may help you set goals and
exercise more fun. Try
listening to music or watching TV while you exercise. Also, mix things up a
little bit – if you stick with just one type of exercise, you might get bored.
Try doing a combination of activities.
activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or
work out in a gym even if the weather stops you from exercising outside.