Regular exercise and physical activity are essential things you can do to improve your health and reduce the chance of several diseases like cancer, type 2 diabetes, and cardiovascular disease. Regular physical exercise can help you maintain your cognitive, learning, and decision-making abilities as you age. Additionally, it can lower your risk of depression and anxiety and help you sleep better. Mainly, it can improve your quality of life.
Benefits of regular physical activity
- Lower the chance of type 2 diabetes
- reduce your risk of stroke
- reduce your risk of heart attack
- lower blood cholesterol level and blood pressure
- manage your weight
- feel better and energetic
- quick recovery from hospitalization or bed rest
- have stronger muscles, bones, and joints and a lower chance of osteoporosis
- Boost mood, feel more relaxed, and sleep better.
Exercise can help to prevent excessive weight gain or assist you in weight reduction. Physical activity burns calories. The greater the intensity of your training, the more calories you will burn.
Regular trips to the gym are beneficial but don’t panic if you cannot find a significant amount of time to exercise each day. Any amount of activity is preferable to none. To get the benefits of exercise, increase your daily activity — take the stairs rather than the elevator or speed up your household tasks.
Numerous studies have discovered that exercise can help with depression. There are several theories on how exercise benefits those who suffer from depression.
Exercise can help you overcome negative thoughts, divert your attention away from daily worries, and enhance your social engagement. Increased physical activity can improve your mood and sleep patterns. Exercise may also alter the levels of some chemicals in your brains, such as serotonin, endorphins, and stress hormones.
Exercise improves mood
Numerous Physical exercise stimulates various brain chemicals, making you feel happier, calmer, and less worried. When you exercise frequently, you may also feel better about your appearance, boosting your confidence and self-esteem.
Strengthen Your Bones and Muscles
Additionally, it is vital to keep your bones, joints, and muscles healthy. Doing moderate-intensity exercise helps slow the loss of bone density that occurs. Hip fractures are a serious health condition, especially in older adults. Physically active people have a decreased risk of hip fracture than those who are not.
In older adults, physical activity also minimizes the risk of falling and injuries from falls. Different types of physical activity include balanced physical activities, jogging, brisk walking, and strength training. These exercises can promote bone development and strength while also lowering the risk of falls and fractures.
Lifting weights and other muscle-strengthening exercises can help you gain or maintain muscle mass and strength. This is essential for older adults who experience decreased muscle strength and muscle mass with aging.
Aim or recommendation
To maintain your health and reduce your chance of health problems, health professionals and researchers recommend 30 minutes of moderate-intensity physical activity, preferably on all days.
How to increase physical activity
Furthermore’ increased daily activity can be achieved by making small changes throughout the day, such as walking or cycling instead of driving a car, taking a tram, leaving a tram, and taking your children to school.
Your doctor first
It is advisable to see your physician before beginning your physical activity program if you are:
- Over 45 years, you are
- At a higher risk of heart disease
- You are pregnant.
- Physical activity causes pain in your chest.
- Moderate physical activity makes you very breathless.