Benefits of Exercise

 What are the benefits of exercise and when and how is it most effective?

Exercise is one of the most effective ways to improve a person's physical and mental health. The benefits of exercise are many. It not only helps build muscle, but also helps prevent heart disease, diabetes, high blood pressure, and weight gain. Regular exercise increases immunity, strengthens bones, and increases overall body performance. Exercise is also very important for mental health.

It reduces stress, increases focus, and provides mental peace by releasing endorphins in the brain. However, to get the most benefit from exercise, special attention must be paid to the timing and method. The type and timing of exercise should be determined based on different ages and physical conditions. In this article, we will discuss in detail the main benefits of exercise and when and how it is most effective.

Exercise

What are the benefits of exercise?

Regular exercise is very important to keep the body healthy. From young to old - anyone who exercises every day will definitely benefit. Regular exercise brings not only physical but also mental well-being. A study has shown that if people over the age of 60 exercise regularly for 30 minutes 5 days a week, the amount of money they spend on medical treatment per year is reduced to a large extent. There are multiple benefits of regular exercise. Some of them are:

• Regular exercise is crucial for heart health. If those suffering from cardiovascular disease exercise daily, the risk of stroke is reduced by one-third.
• Regular exercise strengthens muscles, bones, and joints. Bone density in the human body increases; Which reduces the risk of various diseases of the joints including osteoarthritis and osteoporosis.
• Regular exercise burns a lot of calories, which maintains a healthy weight. If the weight is correct, many types of physical problems will be eliminated. Apart from exercising regularly, we need to be careful about our daily diet.
• Regular exercise prevents cancer. Breast cancer and prostate cancer are one of them.
• The number of diabetes patients is increasing all over the world. Exercise is very important for diabetics. Regular exercise reduces the risk of developing both types of diabetes. If you are a diabetic patient, maintain a diary. Exercise regularly. Keep a record of your sugar levels every day. If you exercise regularly like this, you will see how much your blood glucose level has changed.
• Exercising every day increases blood circulation in our body; As a result, the amount of oxygen in the blood increases. This prevents many dangerous diseases.
• Regular exercise reduces body fat and helps the immune system play an effective role.
• Regular exercise improves mental health, improves memory and reduces depression. Eliminates our negative thoughts. Apart from this it makes our mind cheerful by removing moral pressure and anxiety. The body and mind are alive even after a long day of work.

When and how do you get the most benefits from exercising?

The right time to exercise depends on the individual's daily routine, physical capacity, and habits. But there are special benefits of exercising in the morning. Exercising in the morning keeps the energy up throughout the day and leaves the body feeling refreshed. In addition, the body releases endorphin hormones, which help to maintain a good mood. The body's metabolic activity is activated and the process of burning calories is accelerated. Exercising in the morning is very effective for those who want to lose weight. Exercising in the afternoon or evening in addition to the morning can help the body eliminate daytime fatigue and improve nighttime sleep. Warming up is very important before exercising, as it prepares the muscles and joints and reduces the risk of injury. The main exercise should start after the warm-up and should be done for at least 30 to 45 minutes. The type of exercise may depend on the condition of the body and the goal. For example, cardiovascular exercises such as running or cycling are suitable for weight loss, while weight lifting exercises are effective for strengthening muscles. Also, cooling down or stretching at the end of exercise can help the body return to normal, which helps maintain body flexibility. To get the most benefits of exercise, you need to do it regularly and consistently. Exercising one day and then taking a long break will not yield any benefits. Exercising at least 5 days a week is beneficial for the body. In addition, it is very important to follow a proper diet during exercise. Before exercise, you should eat some light food that provides adequate energy to the body, such as a banana or nuts. Eating protein-rich foods after exercise helps muscle repair and energy recovery. Keeping the body hydrated by drinking water and getting enough rest are also important, as the benefits of exercise can be reduced without proper rest.

Benefits of Exercise

Cardio, Strength Training, Flexibility, and Balance: 4 Types of Exercise and Their Benefits

There are four basic forms of core muscle group exercise - aerobics, strength, flexibility, and balance. We should include them in our daily physical fitness schedule and adopt a versatile, mixed training routine. Engaging in moderate physical activity for 30 minutes or more every day significantly reduces the risk of illness and death from chronic diseases, such as cardiovascular disease, stroke, diabetes, respiratory diseases, and cancer. Daily workouts can significantly promote mental well-being and improve quality of life by reducing anxiety and depression, improving memory and concentration, and ensuring a good night's sleep.

Let's look at the four basic types of exercise and their benefits.

1. Cardiovascular or aerobic exercise:

Cardio exercise involves moving large muscle groups for a prolonged period, increasing your heart rate and breathing rate at a moderate to vigorous intensity for a minimum of 10 minutes. This increase in cardio-respiratory rate relaxes your blood vessels (arteries, veins, capillaries), increasing the transport of oxygen and nutrients to all tissues in your body, lowering levels of LDL, or "bad" cholesterol, and raising levels of HDL, or "good" cholesterol.

Cardiovascular or Aerobic Exercise

A frequency of three days a week is recommended to optimize the benefits of cardio exercise, which includes:

                                                                     

Strength Training

Flexibility exercises are stretching movements that help maintain innate muscle flexibility and smooth range of motion and prevent deterioration due to factors such as aging, sports injuries or physical overexertion. These exercises increase muscle length, elasticity, strength, and promote a wider range of motion. Overall, the muscles are more resilient to physiological wear and tear as well as injury.

                                                                                  

Flexibility Exercises

The most widely performed flexibility exercises consist of various types of stretching, yoga, and Pilates.

Although stretching is strongly recommended before engaging in an exercise routine, daily "general stretching," regardless of physical activity, is equally important. Simple stretches can increase the range of motion in your joints and benefit you by:

• Improves posture: Tightness in the muscles of the chest, back, and hips can contribute to poor posture. Stretching the muscle groups in these areas can improve posture after long hours of sitting or standing. Regular stretching can also help reduce back pain after sitting at your computer or laptop for long periods.
• Reduce muscle discomfort, and soreness, and prevent injury (sprain, strain): Stretching before physical activity increases blood flow to the muscles and warms them up, thereby reducing muscle tension and reducing the risk of muscle soreness, tears, or other types of injury.

4. Balance Movement:

Balance movements strengthen the internal muscles responsible for muscle coordination and balance, thereby improving body posture and stability, and increasing hand-eye coordination to avoid the risk of injury.

                                                             

Balance Movement

Examples of balance exercises for improved posture and stability include:

• Standing with the entire body weight on one leg and lifting the other leg.
• Walking quickly and raising the knees.
• Raising the body on the toes.
• Covering a considerable distance with one foot directly in front of the other.

Therefore, these four different types of physical exercises can strengthen your muscular system, and make you look and feel great!

Conclusion:

The benefits of exercise are wide-ranging. It is not only a means of achieving physical fitness but is also essential in maintaining mental and emotional health. Exercising on time and in a proper manner doubles the benefits. Exercising in the morning improves daytime performance and light exercise at night improves sleep quality.

Exercising in conjunction with proper diet, rest, and lifestyle routines can keep the body healthy, strong, and mentally alert. Regular exercise should be a habit for long-term health, which helps to make our lives brighter and happier.