Exercise: The Top 10 Benefits of Regular Physical Activity

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.

There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.

Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Here are few regular exercise benefits your body and brain.

1. It can make you feel happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.

Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.

Furthermore, exercise has been shown to reduce stress and improve symptoms of anxiety.

Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression.

The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.

One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks.

2. It can help with weight loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.

To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.

Your body spends energy in three ways:

digesting foodexercisingmaintaining body functions like your heartbeat and breathing

While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight.

Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight.

Summary

Exercise is crucial to supporting a healthy metabolism and burning more calories per day. It also helps you maintain your muscle mass and weight loss.

3. It is good for your muscles and bones

Exercise plays a vital role in building and maintaining strong muscles and bones.

Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.

This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.

As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.

Interestingly, some research suggests that high impact exercise, such as gymnastics or running, or odd impact sports, such as soccer and basketball, may help promote a higher bone density than non-impact sports like swimming and cycling.

Summary

Physical activity helps you build muscles and strong bones. It may also help prevent osteoporosis.

4. It can increase your energy levels

Exercise can be a real energy booster for many people, including those with various medical conditions.

One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.

Furthermore, exercise can significantly increase energy levels for people with chronic fatigue syndrome (CFS) and other serious illnesses.

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all.

Additionally, exercise has been shown to increase energy levels in people with other conditions like cancer.

Summary

Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those with serious health conditions.

5. It can reduce your risk of chronic disease

Lack of regular physical activity is a primary cause of chronic disease.

Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels.

In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.

That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions. Read More

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