We all know that exercising comes with a lot of benefits. We’ve heard it over and over: if we want to get fit and healthy, and stay that way, we should start exercising more. But have you ever wondered what the actually benefits of exercising regularly are? Well, to help you find out, we have put together a list of health benefits of regular exercise.
1. It helps control your weight
The first and most well-known benefit of regular exercise is controlling your weight. Along with a healthy diet, exercise plays the biggest part of keeping your weight down and preventing obesity. To put it simply: in order to lose weight, you have to burn more calories than you eat and drink. To maintain your weight, the number of calories burned and gained has to be equal (or at least similar). As such, your diet is as important as exercise when it comes to this, and you should consider taking healthy food to the next level.
2. It strengthens your muscles and bones
Regular exercise comes with the benefit of a stronger body. For teenagers, it can help build strong bones as they grow up, and for adults it helps keep their bone density up as they age. When it comes to muscles, it will largely depend on the type of exercise you do but your muscles will benefit a lot from regular exercise. What’s important is that you don’t overdo it and exercise properly, which is why we recommend finding a personal trainer to help you out. If you want to take fitness seriously, it’s time to visit DubaiPT Personal Trainers Platform, as professionals can help you focus on the right things when you exercise.
3. Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it 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 many health problems and concerns, including:
- Stroke
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Depression
- Anxiety
- Many types of cancer
- Arthritis
- Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.
4. Exercise improves mood
Need an emotional lift? Or need to destress 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.
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 increase your confidence about your 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. They give 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 or family.
The bottom line on exercise
Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the U.S. Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.
- Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, heavy yardwork and aerobic dancing. Strength training can include use of weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or activities such as rock climbing.
If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity even more.
Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.
Health benefits of regular exercise – conclusion
If you can take time out of your day for regular exercise, it comes with some major benefits to your health. As such, it’s a pretty big part of a healthy lifestyle, and shouldn’t be ignored. We hope you found this list of health benefits of regular exercise helpful, and we wish you a good day.
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