Top 7 Reasons You Definitely Need Exercise
Last updated on : December 14 2021
Exercise is essential for a healthy lifestyle. It can help you maintain a balanced weight, reduce your risk of developing chronic diseases, and improve your mood by releasing endorphins.
Yes, you've probably heard this all the time, be it from your general practitioner or family member. The pandemic has indeed turned all of us into a couple of slobs. Unfortunately, people won't realize the massive effect immobility has on their bodies until they get diabetes or another chronic illness.
Even if you don't go out that often, you still need to care for your health. After all, your body is your vessel, and if you don't pay attention to its cries for help, then who will?
This blog post will go over the top 7 reasons why exercise is vital to our health and well-being and why you should get off that couch and get moving. We'll also include some helpful tips on how to make exercise fun!
1. Exercise Can Help You Lose Weight and Reduce your Risk of Chronic Diseases
Losing weight and reducing your risk of chronic diseases are some of the top reasons to exercise.
According to the Centers for Disease Control and Prevention (CDC), regular physical activity can help you achieve a healthy weight, reduce your risk of developing chronic diseases such as heart disease, stroke, type II diabetes, and cancer, and improve your overall health.
The CDC also recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise every week for adults. If you are trying to lose some pounds, the American College of Sports Medicine (ACSM) recommends doing 250 to 300 minutes of moderate-intensity exercise per week.
To reduce your risk of chronic diseases, aim to do at least 30 minutes of moderate-intensity exercise five days a week.
To help you stick to your goals, try making an exercise plan and set reminders for yourself!
2. Exercise Boosts your Mood and Reduces Stress
Exercise releases endorphins that can improve your mood and reduce the stress hormone cortisol levels in our bodies.
The ACSM recommends doing moderate-intensity aerobic activity for at least 30 minutes per day to boost your mood and lower your stress level. Still, you don't have to do it all in one go -- break it up into three ten-minute sessions if that's more manageable for you.
If you're feeling stressed, try taking a brisk walk or doing some yoga to help calm down.
Walking isn't the only type of exercise you can integrate into your day. There's another nighttime activity you can enjoy that also burns calories.
A study published in 2013 found that men who were having sexual intercourse burned around 101 calories in 25 minutes!
But men that have trouble losing weight feel self-conscious and refrain from engaging in sexual activities. Others who suffer from health conditions like premature ejaculation or erectile dysfunction will stop enjoying this free workout altogether.
That's why it's essential to talk to a health professional to achieve the best health outcomes. You can reach out to an erectile dysfunction clinic in Australia to help you overcome your fears and worries and take advantage of this delightful and beneficial gift to humanity.
3. Exercising Helps You Sleep Better at Night
If you're having trouble sleeping, try exercising instead of before bed during the day.
Doing any physical activity like light stretching in the morning can help regulate your sleep-wake cycle and improve your ability to fall asleep at night. It also helps activate chemicals in our brains that promote good moods.
On days when you don't get enough shut-eye, try doing some light exercise during the day to help you sleep better at night.
Just remember to avoid strenuous exercise before bed, as that can make it harder for you to fall asleep.
For those who have a hard time falling asleep, try going for a run or doing some yoga to help you relax and drift off.
4. Exercise Helps Maintain Good Bone Health
Another great reason to exercise is that it can improve our bone strength and lower our chances of developing osteoporosis.
Genevieve Hekler, a professor of physical therapy at Regis University in Denver, recommends doing 200 to 300 minutes per week of aerobic activity or 75 minutes weekly of intense exercise for adults over age 50 to maintain good bone health.
"Weight-bearing exercises are key for keeping bones healthy as we age," she said. "Bone mass peaks in our early 20s, so it's important to start exercising regularly and doing weight-bearing activities sooner rather than later."
According to the National Osteoporosis Foundation, exercise can help maintain bone health by building muscle mass and promoting healthy eating habits.
Try doing exercises like weight-bearing aerobic activity (running, dancing), strength training with weights, or at home using resistance bands. Also, try doing sports that involve running or jumping to lift your bones' density.
5. Exercise Helps Manage Depression and Anxiety
While exercise won't cure mental health conditions like depression and anxiety, it can help manage them.
Studies have shown that physically active people are less likely to experience episodes of depression and anxiety.
Exercise also helps release endorphins, which have mood-boosting effects. You can try alternative activities to prevent depression if you're feeling down, such as Latin dancing.
Latin dances such as salsa, bachata, or kizomba are social dances that can boost your mood and forget your worries. These types of dances require physical touch and partner work, so you'll get to dance with a lady and move her body to the sweet and sultry beats of Caribbean music.
Remember that depression and anxiety can be debilitating. Still, by exercising regularly, you can manage these conditions and choose to live a happier life.
6. Exercise is Good for your Heart
Regular exercise helps keep your heart healthy and lowers your risk of developing cardiovascular disease. It also helps control blood pressure and cholesterol levels, major risk factors leading to heart disease.
According to Dr. Anjali Kumar from the University of Texas Southwestern Medical Center at Dallas, adults who exercise regularly have lower chances of developing cardiovascular diseases than those who do not work out regularly.
Family history plays a massive role in developing heart disease. If your parents or grandparents had heart conditions, you're more likely to inherit their heart problems. When you realize that they've passed this gene onto you, don't worry, you can still deal with it by following a healthy regimen.
A diet that's rich in fiber and low in salt can help you attain a healthy weight along with exercise. Think of eating more wholewheat bread, fruits, vegetables, and legumes like lentils, peas, and beans. Ensure to incorporate lean protein food sources (lower in fat) such as chicken and fish. These foods help maintain your sugar levels and provide your muscles with the needed energy they need to sustain physical activity.
Cutting down on your salt consumption is also essential. So it's best to avoid eating too many salty snacks/sides like chips and french fries. You should also control your portions of bacon and processed meat. These foods contain salt since manufacturers add them for preservation purposes.
Exercise doesn't need to be extreme to be beneficial for your heart. Even moderate-intensity activities like brisk walking or cycling can help reduce your risk of developing heart disease.
If you're an outdoorsy person, playing basketball or soccer are great activities that exercise your heart muscles while also toning your leg muscles.
7. Exercise Relieves Boredom
If you're feeling bored, try working out. Exercise can be a fun and effective way to combat boredom and improve your mood.
Many people find that they enjoy their workouts so much that they don't mind doing them even when they're not feeling particularly motivated.
There are plenty of different types of exercises to choose from, so you're sure to find something that fits your interests and personality.
If you don't like exercising alone, try finding a workout buddy or joining a gym. Not only will this make your workouts more fun, but it'll also hold you accountable and keep you motivated.
Exercise can also help increase productivity so if you're having trouble getting things done, try exercising.
Many people find that they work better after a good workout. Being active regularly helps clear your mind and provides energy and improved mental clarity.
If you're finding it tough to get started on a task, try taking a break to go for a walk or do some light cardio.
The best thing you can do is put on a song on Youtube and get some work out done listening to your favorite playlist. Or, you can type "Top workout songs" and let Youtube take care of the rest!
You'll be surprised at how much more productive you'll be after just a short amount of exercise.
So there you have it! Seven great reasons why you should exercise regularly. Not only does it make us look and feel better, but it also provides several health benefits that we can all enjoy.
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- How Cycling Makes You Fit, Healthy, and Boosts Your Mood
The Kewl Shop
The Kewl Shop is a blog. We write about all things lifestyle with a strong focus on relationships, self-love, beauty, fitness, and health. Important stuff that every modern woman or man needs to know.
Editor: Charles Fitzgerald