We have all been told how exercise is important for our health, but let’s explore how exercise can be a powerful tool to provide positive changes in your life.
Increase Your Energy Levels
Regular exercise can help increase your energy levels. When you exercise, oxygen and nutrients are delivered to your tissues and helps your cardiovascular system work more efficiently. As your lung and heart health improves, you are more likely to enjoy increased energy levels throughout your day.
Boosts Your Immune System
A 2019 scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower your risk of illness, and reduces inflammation. Exercise increases white blood cells, which are the body’s immune system cells that fight infections.
Improved Muscle and Bone Health
Exercise plays an important role in building and maintaining strong muscles and bones. Physical activity like weight lifting promotes muscle growth, while high-impact exercises, such as running, has been shown to promote a higher bone density and may even help prevent osteoporosis.
Reduce Your Risk of Chronic Disease
According to this study, a lack of exercise is a primary cause of most chronic diseases. Not exercising can lead to increased belly fat, which increases your risk for type 2 diabetes, heart disease, and even early death (source).
In order to reduce your risk of chronic disease, daily physical activity is recommended.
Promotes Better Sleep
Regular exercise can help you relax, fall asleep faster, and provide better quality sleep. Exercise can even benefit those suffering from insomnia. This study showed that aerobic exercise is an effective treatment approach to improve sleep quality, mood and quality of life in older adults with chronic insomnia. Just be careful not to exercise too close to bedtime, or you may be too energized to go to sleep.
Improved Brain Health
Exercise can help promote the flow of blood and oxygen to your brain, improve brain function, memory, learning, and thinking skills. Regular Exercise has also been shown to elevate your mood and decrease feelings of depression, anxiety and stress.
Achieve and Maintain Weight Loss
Regular exercise has been shown to increase your metabolic rate, which results in more calories burned during and after your working. Burning more calories can help you lose weight and maintain a healthy body weight.
How Much Exercise Do You Need?
To reap the benefits of exercise, the American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, preferably spread throughout the week. This ends up being just 15 to 30 minutes of exercise a day, five days a week.
It’s important that you consult your doctor and get a physical medical examination before starting an exercise routine. Your doctor can detect any health problems or conditions to help you understand any limitations you may need to avoid an injury during exercise. Be sure to make a plan and set achievable goals for yourself. Make exercise a habit by incorporating it into your daily routine.