We’ve all heard this before many times-regular exercise is good for you, and it can help you lose weight. But if you’re like many Americans, you’re busy, you’ve got a sedentary job, and your exercise habits have not yet changed.
The good news is that starting is never too late. You can slowly start, and find ways to fit your life with more physical activity. You should try to get the most benefit for your age to get the recommended amount of exercise If you can, the payoff is that you’re going to feel better, help prevent or control many diseases, and probably live longer. .
Benefits of exercise?
Regular exercise and physical activity
Help you manage your weight. In addition to diet, exercise plays an important role in weight control and obesity prevention. The calories you eat and drink must be equal to the energy you burn in order to maintain your weight. You have to use more calories than you eat and drink to lose weight.
Reduce the risk of heart disease.
Training strengthens your heart and improves circulation. The increased blood flow increases your body’s oxygen levels. This helps reduce the risk of cardiac diseases like high cholesterol, coronary artery disease, And an attack on the heart. Regular exercise can also reduce blood pressure and levels of triglycerides.
Help your Body manage levels of Insulin and Blood sugar.
Exercise can reduce the level of sugar in your blood and help insulin work better. This can reduce your risk of diabetes type 2 and metabolic syndrome. And if you have one of those diseases already, exercise can help you manage it.
Help you to stop Smoking
. Exercise can make quitting smoking easier by reducing your cravings and symptoms of withdrawal. It can also help to limit the weight that you may gain from stopping smoking.
Improve Your Mood and Mental
Your body releases chemicals during exercise that can enhance your mood and make you feel more relaxed. This can help you cope with stress and lower your risk of depression.
Help maintain sharp skills in thinking, learning, and judgment as you age.
Exercise encourages your body to release proteins and other chemicals that enhance your brain’s structure and function.
Strengthen Your Muscles and Bones
. Regular exercise can help children and adolescents to build strong bones. It can also slow down the loss of bone density that comes with age later in life. You can increase or maintain your muscle mass and strength by doing muscle-strengthening activities.
Reduce your Risk of Some Cancers
Reduce your risk of colon, breast, uterine, and lung cancer.
Reduce Your Risk of Falls
Research shows that balancing and muscle-strengthening activities can help reduce your risk of falling in addition to moderate-intensity aerobic activity for older adults.
Improve Your Sleep
Exercise can help you sleep more quickly and stay asleep longer.
Increase your chances of living longer.
Studies show that physical activity can reduce your risk of early death due to the leading causes of death, such as heart disease and certain cancers.
Make Exercise Part of Your Daily Routine
Make everyday activities more active
- Take the stairs rather than the lift or escalator.
- Make a walking meeting or at least a standing meeting for your next meeting.
- For a brisk walk, use at least half of your lunch break, even if it’s just 10–15 minutes. Spread at your desk.
- When you need to talk to a colleague, don’t use the phone or internal email – get up from your desk and walk over to them.
- If your job involves sitting at a desk all day, make sure you get up and walk around every hour for a couple of minutes.
Exercise at home
- Listen to your favorite music or the house radio and dance.
- Play with your kids actively.
- Walk the dog more often, or make your usual walk 10 minutes longer.
- Get stuck into your garden. Mow, rake leaves and get some planting done.