Thanks to my dad, I have a habit of exercising every morning. I started exercising with me when I was a kid, and then it became a habit. A habit that has benefited me in various ways for a long time. There are countless benefits of regular exercise, such as keep your mind and body fit and reducing your risk of major diseases. You can see a doctor online if you feel that you need more help.
Exercise helps your muscles move and helps your body to burn calories. If you think that hitting the gym to gain muscle mass or lose weight is the only way to exercise, then you are wrong. There are many types of physical activities like swimming, running, walking, jogging, and more, which can be considered exercise. Regular exercise provides both physical and mental health benefits.
And if you are looking for some motivation to start a regular exercise routine, here are some amazing benefits that can help you get off the couch.
1. It helps with weight loss
One of the biggest issues for many people these days is their weight and obesity. Due to this, they turn to different diets to lose weight. But nutritionists always suggest that you need to do some physical activity along with the diet in order to lose weight and stay fit. This is very important in the long-term.
There are three ways in which your body spends energy. The first one is digesting food, second is exercising, and the third one is maintaining body functions (such as your heartbeat and breathing). Only dieting or reducing your intake of calories will lower your metabolic rate. This leads to a delay in weight loss. On the other hand, if you exercise regularly, it increases your metabolic rate. This helps you in burning more calories and hence, helps you lose weight.
If you are looking to maintain your weight, 150 minutes of exercise with some moderate-level aerobic every week is enough for you. And if you are looking to lose weight, you have to push yourself a bit and get on with an intense aerobics routine. Many studies show that aerobics exercise can help in maximizing fat loss. You must burn more calories than your intake, which means avoiding or limiting fatty foods and soda intake. Regular exercise with a proper diet will help you get a slim and fit body very soon.
2. It strengthens your bones and muscles
If you want a better quality of life, you need to protect your bones, joints, and muscles. Research shows that you can build and maintain your muscles and bones with the help of exercise. Moderate to intense levels of physical activity slows the loss of bone density, which happens as we grow old.
Weight lifting can help in stimulating muscle building. You just need to ensure that there is adequate protein intake.
As we grow old, we slowly start to lose muscle mass and function. This can result in injuries and disabilities. But if you do regular exercise, it can reduce your muscle loss and maintain strength as you age. Exercise also helps in building bone density when you are younger. Doing high-impact activities like gymnastics or running, or playing high-intensity sports like soccer and basketball, can be beneficial for you as they promote a higher bone density.
You just need 120 minutes of moderate aerobic exercise per week to lower the risk of hip fracture. For people suffering from arthritis, 130-150 minutes if moderate aerobics per week can help you in managing pain.
3. It makes you feel happier
Yes, that’s true. Exercise can improve your mood and help in decreasing the feeling of depression, stress, and anxiety. It has been shown to release happy hormones known as endorphins. Endorphins are the reason behind the feelings of euphoria and happiness, hence making exercise a great way to reduce depression.
Exercise can help in managing stress and anxiety as it produces certain changes in the parts of the brain. It reduces the symptoms of anxiety in people. So, if you are suffering from anxiety, depression, or some kind of sadness, you should hit the gym and sweat it out. This way you can distract yourself from your fears. Regular exercise can work as a natural alternative to antidepressant pills.
It does not matter whether you are doing intense workout or just moderate exercises, it can benefit your mood.
4. Exercise helps with relaxation and sleep quality
Physical activity can help in offering you relaxation and the much-need rest. It can also help develop a good sleeping schedule and help you sleep better. Even the moderate exercise session can work like a sleeping pill for you.
A study showed that doing moderate to vigorous exercise for 150 minutes every week can improve sleep quality by 65 percent. If you usually find it difficult to fall asleep or suffer from insomnia, jogging, or hitting the gym a few hours before you hit the gym can be beneficial for you. When you exercise, your body’s temperature increases. And this temperature drops down during sleep, improving the quality of your sleep. You can either do just the aerobic exercise or choose to combine both aerobic exercise and resistance training. You will improve your sleep quality in both ways.
5. It can increase your energy levels
Just a small session of exercise for about 30 minutes in the morning can influence your entire day. You feel energized for the entire day after you exercise in the morning. This happens because of the release of endorphins into your bloodstream when you exercise. With the improvement in your strength and stamina, you will find it easier to complete your daily tasks.
It can boost your energy, even if you are suffering from any medical condition. Regular exercise for 6 weeks can reduce the feelings of fatigue significantly. And if you are suffering from chronic fatigue syndrome (CFS), regular exercise can increase your energy levels. In fact, exercise can be the most effective treatment for CFS.
Also, exercise can make you feel more tired at first, but that will not last for too long. You feel that tiredness in the beginning, but once your body adjusts to your exercise routine, you will feel more energy.
These are some of the amazing benefits of exercise. But there are many more of them that can improve almost every aspect of your health, whether it’s your mental health or physical health. You feel more energized and happier after regular physical activity. It improves your sleep quality and helps in treating conditions like CFS.