Benefits of exercise

There are so many benefits of exercise it can’t really be wrapped up in one sentence. this article will show you why you should get started no matter what age or what your physical condition is.

Exercising or getting regular physical activity plays a good role in keeping you happy and healthy. Everyone, regardless of their age, shape, or size, can benefit from a little physical activity. Understandably, some people may be hooked up in sedentary jobs and other life schedules, and finding the time for some physical activity becomes daunting. The good news is it’s never too late to start and get your body working. Find a way to slowly add some physical activity to your life and get the recommended amount for your age.

With all of that said, here are some of the most important benefits of exercise.

10 Benefits of Exercise

  1. Prevent Diseases; Regular physical activity, combined with a healthy diet, can help prevent and manage Type 2 Diabetes and reduces the risk of heart diseases and other diseases such as cancer, etc.
  1. Help you sleep Better; Physical activity can help you fall asleep faster, sleep better, and sleep deeper. Just keep in mind that if you exercise too close to bedtime, you’ll be too energetic to sleep, so be sure not to do it when you’re about to go to bed. 
  1. Improve your Self-esteem; Regular exercise can help you feel better about yourself and your appearance, which can build up your confidence and self-esteem.
  1. Has an antidepressant effect and therefore can help reduce anxiety and discard depression
  1. Improve sexual health: Oh yes you read that right. Do you feel too tired or too out of shape sometimes to enjoy physical intimacy? Regular exercising can boost your sex life by increasing your energy levels and increasing your confidence in your physical attractiveness. And in some cases help you maintain certain positions for a while.[wink]
  1. Help control your weight.
  1. Improve your balance and reduces the risk of falling in older adults.
  1. Strengthen your bones and muscles.
  1. Improves cognition, and keeps your decisiveness sharp as you age.
  1. Increases your lifespan

Recommendations

For People who are trying to lose some weight, you may need to increase your physical activity. You must also modify Your diet so that you burn more calories than you consume and reap the benefits of exercise.

If you haven’t exercised in a long time, you may need to let yourself ease into it. You can continue to add more gradually. The more you can accomplish, the better. However, try not to feel overwhelmed and do your best. Getting some physical activity is always beneficial to not getting any.

At this point, you may be wondering, how much exercise do I need? 

Where do I begin.?”.

These are questions that may likely come up at the back of your mind when little motivation rises just before it sinks back down because you don’t know how and where to start, here are a few tips to help you know just how much exercise you need according to your age.

For adults: (18- 35)

Get at least 150 minutes of aerobic or anaerobic exercise each week. Alternatively, you might combine the two methods. Aerobic exercises include: speed walking, swimming, sprinting, etc.

Anaerobic exercises include: lifting weights, using resistant bands, push-ups, etc.

Choose exercises that engage all of your body’s muscles: legs, hips, back, chest, stomach, shoulders, and arms. Ensure that the exercises done for these muscle groups should be repeated at least 8-12 times in a session.

On some days you may not have the block of time to engage in physical activities, going up to 60mins exercising at once is not advised.

Try to spread out your physical activity into segments of 15-20mins over several days.

For older adults, pregnant women, and persons with chronic health problems, you should consult with your physician about how much physical activity you should get and what kinds of activities you should participate in.

For children and Teenagers

Every day, engage in 60 minutes or more of physical activity. It should mostly consist of moderate-intensity aerobic activities.

Activities should be varied and appropriate for the child’s age and physical development, without being demanding.

Walking, running, skipping, playing on the playground, and participating in sports such as basketball, football, volleyball, and biking are all examples of moderate-intensity aerobic exercises.

Also, try getting involved in anaerobic exercises such as weight lifting, push-ups, pull-ups etc.

For preschool kids ages 3-5, letting them be active it’s not a bad thing even all day as this helps with their growth and development.

Active play, both structured and unstructured, should be allowed.

Structured play is directed by an adult and has an aim. Playing a sport like Football/soccer or a board game is an example. Playing in a playground is an example of unstructured play.

The bottom line is Physical activity and exercise are fantastic ways to improve your mood, improve your health, and have fun.

Remember, Before beginning a new exercise program, consult your doctor, especially if you have any worries about your fitness, haven’t exercised in a long time, or have chronic health issues such as heart disease, diabetes, or arthritis.

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