According to the definition, physical activity includes those activities that require movement and increase your heart rate above your resting heart rate. However, there are exceptions to this. As research grows into the benefits of physical activity, we are learning newer and more amazing information about the effects of exercise on our health. Do you want to know the benefits of physical activity? Read on!
Gym closed or you are afraid to go to it? Are you worried that your health will decline without your regular dose of exercise? Do not worry. The analysis of as many as 25 studies from 2019 proved that any physical activity prolongs life. Literally any, regardless of the intensity. Yes, walks too.
Yoga, pilates, tai-chi, various online exercises, with a trainer, without a trainer, on YouTube, in a group, alone, jogging in the park - it all matters. In fact, every moment when you are not sitting or lying down, you can already count as physical activity at home: washing dishes, folding clothes or spontaneously dancing to a song heard on the radio, too. In theory, any physical activity should raise your heart rate. In practice, it is not necessary, or you will not feel it, unless you measure it.
Each of these problems is worth highlighting here. Bad mood and stress are a natural part of everyone's life. On the other hand, depression and anxiety are already conditions that must be treated. Movement can help, and you don't need to be an athletic youth to experience these healing properties on yourself.
In 2016, Dr. Ipek Ensari and his team conducted a study on 24 people with multiple sclerosis (MS). It is a chronic autoimmune disease with depression, anxiety and fatigue.
It found that just one 20-minute treadmill or yoga session improved mood, reducing anger, depression, insecurity and tension. In addition, walking added strength, which is especially important in diseases such as multiple sclerosis.
Why does exercise improve your mood? This is because it increases the production of endorphins, or 'happiness hormones' that evoke positive emotions and reduce pain. This is one of many answers to the question of why exercise is important.
Are you always tired? If your doctor has ruled out health problems that could cause this, a less sedentary lifestyle will help.
Exercise allows more oxygen and nutrients to enter the tissues in your body. This means that what you eat, drink and inhale is better used. In addition, exercise increases the efficiency of the circulatory system - you don't need so many breaths to get air. Hence, professional athletes have a lower resting heart rate than those of a sedentary lifestyle. When you take care of a regular dose of exercise, you will gain strength to face your daily duties in a good mood.
Interestingly, this also applies to people with chronic conditions such as chronic fatigue syndrome (CFS), cancer, HIV, and AIDS. At the same time, it is more effective than passive methods of treatment, such as relaxation or stretching. Just take into account that exercise must be adapted to the condition of the patient - they should be consulted with a doctor or physical therapist.
Regular exercise helps you relax. This helps you sleep better at night.
In addition, exercise leads to a decrease in energy, and this helps to fall asleep because it stimulates the regeneration processes. Similarly, the rise in body temperature that occurs with exercise improves sleep quality by cooling down the body later. This, in turn, makes it easier to fall asleep - melatonin, which is a hormone not only for a good sleep, but also for a good life, can also handle it.
Many studies looking at the effects of exercise on sleep have reached similar conclusions.
In one study, researchers found that 150 minutes of moderate to high intensity exercise per week improved sleep quality by up to 65%.
Another study found that 16 weeks of physical activity improved sleep quality and helped people with insomnia sleep longer and deeper compared to a group that did not exercise. In addition, physical exercise gave the participants energy during the day, which is invaluable in insomnia.
Be flexible in choosing the exercises. Both aerobic exercise and weight lifting alone are equally effective at improving sleep quality.
You already know that exercise has many benefits. However, knowledge is one thing and practice is another.
We come to the rescue to help you implement physical exercise into your life. Here are some tips to help you get moving, even if you are busy on a daily basis:
Many people associate physical activity with exhausting PE lessons at school. However, as an adult, you can choose the form of movement yourself, its duration, and even your outfit in progress! Take care of having fun and you will overcome the initial resistance and take care of your health and well-being.