What are the benefits of exercising? For how long do we exercise?
To obtain healthy and strong body. need 30 to 60 min. depend on type of exercise.
Simply, Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascularsystem work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.
2. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis and falls. It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
4. Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
5. Exercise promotes better sleep
Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
6. Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and physical appearance, which may boost your sex life. But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
7. Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends.
The bottom line on exercise
Exercise and physical activity are a great way to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Examples include running, walking or swimming. Fit in strength training for all the major muscle groups at least twice a week by lifting free weights, using weight machines or doing body-weight exercises.
Space out your activities throughout the week. If you want to lose weight, meet specific fitness goals or have even more benefits, you may need to increase your physical activity time.
Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
See
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
30 Minutes of Daily Exercise Enough to Shed Pounds. ... Researchers found moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over three months compared to an average weight loss of 6 pounds among men who worked out for 60 minutes a day
regular exercise benefits your body and brain.
1. It Can Make You Feel Happier
2. It Can Help With Weight Loss
3. It Is Good for Your Muscles and Bones
4. It Can Increase Your Energy Levels
5. It Can Reduce Your Risk of Chronic Disease
6. It Can Help Skin Health
7. It Can Help Your Brain Health and Memory
8. It Can Help With Relaxation and Sleep Quality
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert.../exercise/faq-20057916
WHO Recommendation Physical activity for all:
"These recommendations are relevant to all healthy adults aged 18–64 years unless specific medical conditions indicate to the contrary.
There are multiple ways of accumulating the total of 150 minutes per week. The concept of accumulation refers to meeting the goal of 150 minutes per week by performing activities in multiple shorter bouts, of at least 10 minutes each, spread throughout the week then adding together the time spent during each of these bouts: e.g. 30 minutes of moderate-intensity activity 5 times per week."
https://www.who.int/dietphysicalactivity/factsheet_adults/en/
Exercising improves muscular fitness and bone health, maintains mental health and reduces the risks of hypertension, coronary heart disease, stroke, diabetes, cancers and obesity. I think 30–60 minutes of exercise is sufficient on daily basis.
Article Benefits, need and importance of daily exercise
Article Exercise and longevity
Article Benefits of Exercise During Pregnancy
Article The Influence of Exercise on Mental Health
Article Health benefits of cycling: A systematic review
The benefits of exercise daily maintain ideal weight and relieve excess weight, because exercise daily burns excess calories in the body and burns the accumulated fat. Activate brain cells and increase the memory capacity on the conservation.
@Chris Oliver , thank you for your inspiring responses.
I would like to add some amendments:
1) I am not sure. I know physical workers, who are obese. Look at weightlifters or bodybuilders after contests.
...
7) Contemporary physical activities make people unsociable. Gym is paradise for hermits. You can recognize them with earphones, caps and indifferent views. On the other hand, teams sports force people into competition against each other.
The main reason why people do sports is to attract members of different (or same) gender!!! People, especial women are not honest, and don't want to admit it.
----------------------------------------------------
I "exercise" about 320 minutes per week.
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 better. 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.
Help 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 brain.
Strengthen 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.
Reduce 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 falling.
Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer
Increase 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 cancers.
Make 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 destination.
Be 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.
Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
Make 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.
Find 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.
.
Exercising can improve your mood and reduce feelings of anxiety and depression.
Engaging in physical activity can increase your energy levels. This is true even in people with persistent fatigue and those suffering from serious illnesses.
Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.
Regular exercise improves blood flow to the brain and helps brain health
Regular physical activity, regardless of whether i combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.
Staying fit is important in our increasingly sitting life mode. I think 30 minutes excercising a day is perfect.
Exercise regular, carried out with moderation promotes the strengthening of muscles, the consolidation of the bones, and helps maintain its physiological form in now a good blood pressure and especially avoid obesity which remains one of major causes of disease and evil be. It is recommended that a sport of medium intensity, or simply, to perform physical activity during a time ranging from 45 min to 1 h if you want have an effect on the maintenance or loss of weight, at least three times a week. For more benefits, adults need an aerobic activity moderate, such as fast walking or rhythmic dance, each week, as well as muscle building (pumps, squats, ABS) at least 2 times a week.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If he/she want to lose weight, maintain weight loss or meet specific fitness goals .
Exercise it can reduce the risk of chronic disease. Lack of regular physical activity is a primary cause of chronic disease . Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels .
Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears .
It has been proven that one has to walk at least 10,000 paces a day. In addition, sport is needed. Age, health and goals are determined by the program, the type of sport, the duration. A moderate argument is three times a week for about an hour. Morning exercises are also needed. I'm definitely a moderate sport throughout the year.
More about sports from health and sports sites and clubs.
Sports habits also depend on childhood education.
Article Perception Exercise self-efficacy, Body Image and Health-rel...
1-Increase activity and vitality Increase activity and vitality
2-Stimulating positive emotions
3-Weight control
4-Protection from cardiovascular disease
5-Muscle and bone strengthening
- Badges
- Science topic
- Similar topics
- Correction