Benefits of Exercise

The benefits of exercise are hard to ignore. No matter your age, sex or level of physical ability, exercise can reduce your risk of serious diseases, such as cancer, diabetes, heart disease and stroke by up to 50%, and it will lower your risk of premature death by up to 30%.


The health benefits of regular exercise and physical activity reduce obesity, one of the greatest health risk factors that we face nowadays. Obesity the accumulation of excess fat in our body, it reduces life expectancy and increases the risk of developing many life threatening diseases like cancer, heart disease and type 2 diabetes among others. Obesity is also one of the principal preventable causes of death worldwide. Although there are many factors that are related to obesity, like poor diet, stress, genetic, endocrine disorders etc. One of the main causes is lack of physical activity a.k.a. Exercise.

Exercise is free, and you don’t need a doctor to prescribe you some, unlike of other obesity related “cures” out there. It can be done virtually anywhere, and it has immediate effects. Exercise not only improves your health, it will make you look fabulous, thinner, younger, happier and fitter. Even if you already have been diagnosed with a disease it will help you fight it and will help you prevent developing any other several life-threatening conditions in the future. It will also improve your mood and help you to manage stress better. Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning, whatever your age. There is solid scientific research that suggests that being physically active can help you lead a healthier and even happier life. People who exercise often have a lower risk of several chronic diseases. Research also have demonstrated that physical activity can also boost self-esteem, energy, sleep quality and mood as well as reducing your risk of depression, stress, dementia and Alzheimer’s disease.


Start Young

Benefits of exercise in early childhood - physical activity is vital to many parts of a child’s health and development. In small children, the lack of physical activity is a risk factor for many health problems such as weight gain, excess body fat, cardiovascular diseases, high blood pressure, respiratory difficulties, and unhealthy cholesterol among others. The health benefits of physical activity extend well beyond physical health, having a positive impact on psychological well-being, social ability, motor skills, cognitive development and emotional maturity.

Early childhood is also a critical time for setting healthy patterns and behaviors and that will carry on into late childhood, adolescence and adulthood. Although it has always been assumed that young children were naturally physically active, studies have shown that many young children do not take part in adequate physical activity to remain healthy. It’s not that you are going to get your toddler to do push-ups or you will buy him/her a subscription to the gym and having him/her run 1k on the treadmill. Here are some suggestions that will help you see that your kid doesn’t have a sedentary life style.

For healthy a growth and development, you should minimize the time infants children spend being sedentary during waking hours. This consists of extended sitting, being restrained in a high chair, stroller or car chair for more than one hour. For children under 2 years, screen time like TV, tablet, computer, electronic games or devices is not recommended. For children aged 2 to 4 years, screen time should be restricted to less than one hour a day. Spending less time being sedentary can help young kids: Develop social skills, maintain a healthy body weight, improve Behave better, improve language skills, attention and learning, Too much screen time is associated with unhealthy body weight, poor behavior and learning skills. By spending less time being sedentary, you improve health outcomes.

To decrease your kid’s inactive time, you can limit the time they spend in seats when the baby is awake. Walk around and play with your child, stop during long car trips for playtime, Set limits and have rules about watching, playing with electronic devices, videogames and the time they spend in the computer. Keep television sets, videogames and computers out of bedrooms and take children outside to play and walk every day. Keep them active! Children between 5 and 11 should be active for at least 60 minutes daily this helps children to do better in school, Grow stronger, Feel happier, maintain a healthy body weight, learn new skills, improve their self-confidence and overall Improve their health and fitness.

By adding any amount of physical activity to children who are not active, you can provide many health benefits for these children; it is always suitable to start with smaller amounts of exercise and gradually increases intensity, frequency and duration. Minimizing sitting and time spent indoors throughout the day, sedentary transport such as sitting on a bus or in a car, extended sitting and time spent indoors during the day, watching television, playing inactive video games or playing on the computer no more than 2 hours per day, will help you reduce health risk.

For youngsters between the ages 12 to 18 to maintain a basic level of health they need to have at least 1 hour of daily physical activity, which should be a combination of moderate-intensity aerobic activity, like fast walking, riding a bike on level ground, doing water aerobics, mow the lawn. They can also engage in vigorous-intensity aerobic activity for three days a week, such as running, push-ups, skipping rope, gymnastics, martial arts and football. Motivating a kid to move can be challenging, however, there are many ways to incentive a child to exercise, such as hiding the remote, so watchers have to get up to change the channel, reducing the number of TVs at home, have outdoor actives with your family more often, take a walk to the store for groceries, etc.

Adults between the ages 19 to 65 or more should be active for at least 150 minutes per week can help reduce the risk of many diseases like those mentioned before as well as premature death, stroke, high blood pressure and osteoporosis.

Leading an active life can tremendously enhance your fitness, strength and mental health. Some of us at some stage of life neglect the many joys and benefits of exercising letting our health deteriorate with inadequate diet and habits. Given the impressive facts of exercise’s health benefits, it seems clear that we all should be physically active. It's crucial if you want to live a healthy and gratifying life into old age. As an adult, there are many activities we can take advantage of. Nowadays there are many training possibilities to help us to become more active, they can be either DVD packages with work out routines, workout accessories to get fit at home, whether you trust or not this object becoming active has never been easier. However, there is no need to fill your home with “as seen on TV” miracle products. There are many activities that require nothing more than your desire to exercise. Riding a bike, play a sport, walk, jog, aerobic exercise, swim all those are easy activities that you can pick up anytime and can be the best way to improve your life.


Unfortunately, people have become less active nowadays; technology has made our lives effortless. We drive and do many house chores with the help of electronics that leave little or no effort to us, shopping and other necessary activities are far less demanding than they were for previous generations. We distract ourselves in front of a TV, videogame, computer screen or any electronic device we can get. People prefer to shoot hoops on a little screen than going outside and try the real thing! We move around less and burn off less energy than we used to. Studies show that many adults spend more than seven hours a day sitting down. People over 65 years, spend 10 hours or more a day sitting or being passive, making them the most inactive people in this age group. Even a modest quantity of exercise can help your heart, some exercise is better than none at all here certainly the more the better.

Exercise reduces LDL cholesterol, the kind that clogs arteries; it reduces blood pressure, relieving pressure on your heart, improves heart muscle function and blood flow, improves your insulin sensitivity, lowers your glucose levels and reduces the chances of developing blood clots significantly. Research has revealed that you should exercise energetically for at least 30 minutes a day to manage weight. Some weight- bearing exercises, like walking, running, and weight-lifting help lower your probabilities of getting osteoporosis as you grow older.

One doesn't spontaneously associate regular exercise with a decrease in the number of colds people get. But researchers found out that people who exercised frequently were less likely to get colds than those who exercised not as much. If those who exercised got colds, the symptoms vanished faster than in the study participants who worked out less often. Experts believe that exercise spikes the immune system for a short time every day, helping to fight off colds. Thirty minutes of walking are enough to make you obtain the benefits of exercise.

Exercise can help to reduce your insulin necessities, lower your cholesterol levels and blood pressure, in the long term can reduce the progress of heart disease and stroke. This is crucial because diabetics have a higher risk of developing circulatory and heart problems. Exercise also improves circulation and reduces stress levels increasing your glucose level. Although exercise it’s not recommended in some cases, the profits of exercising through pregnancy are usually far more beneficial than the risks some women can experience. Some pregnant women can even exercise up until the third trimester. Kegel exercises, relaxation exercises, and back exercises are all essential for pregnant women.

Exercise boosts blood flow to the brain, decreasing the risk of stroke; it also helps cognitive improvement and retention. Regular exercise stimulates the brain and slows down the deterioration of the central nervous system, which leads to sluggish responses and poor coordination. Exercise also increases power and size of muscles and increases lung function. Regular exercise reduces body fat and lowers the risk of chronic diseases in the elderly. Recent studies imply that the highest risk to health is not the aging progression itself, but rather a sedentary life style.

Exercise is great for your sex life. If you are fitter, your sex life will be better. Psychologically it helps your self-esteem, and you feel better about yourself and more disposed towards sex. Physically, being fit increases libido, blood circulation and sexual performance. The brain may be the most powerful sexual organ, depressed, stressed and anxious individuals are frequently not capable to enjoy a healthy sex life. Moreover, people with a poor body image do not feel happy about their bodies and regularly elude sex or are incapable of truly enjoy it. Men and women who exercise often are going to have an improved level of desire, greater confidence, higher ability to reach an orgasm and greater sexual gratification. Increased circulation as a result of exercise results in lower levels of impotence, as getting an erection is dependent on the efficiency of blood circulating to the penis, making exercise the perfect allied to fight impotence.

Exercise is known to improve sleeping patterns as relaxation exercises will help you to release tension and alleviate insomnia, headaches and backaches. Exercise releases endorphins into your system and helps you to gain a sense of emotional well being and a feeling of being more in control. Working out during the day promotes the urging and quality of sleep but you need to exercise at the right time, the best time for exercise is in the morning, exercising late in the day can promote insomnia because exercise causes a rise of energy in your body.

Physical activity is beneficial for mind and soul. Exercise may act as a brief distraction to daily stress, it provides a chance for social interaction that may otherwise be missing in a person’s life. The Increased body temperature during exercise decreases muscle rigidity or modifications to brain neurotransmitters. Exercise increases oxygen and nutrient supply to all the cells of your body, it also improves the body's consumption of oxygen, and lowers systolic blood pressure and allows you to improve muscle strength, joint structure and joint performance. Strengthening exercises increase muscle strength, mass, bone strength and the body's metabolism. A required level of muscle strength is needed to operate every day and do things like walking and climbing stairs. Strengthening exercises enhance this muscle strength by adding more strain on a muscle that it’s not normally used to. This increased weight encourages the growth of proteins inside each muscle cell that allow the muscle as a whole to contract.

Exercise can encourage joint health for everyone, particularly for people who experiences arthritis. Arthritis is a general name for different illnesses that cause pain, stiffness and inflammation in one or more joints. Exercise can diminish some arthritis signs and increases joint mobility and strength. Osteoarthritis is the most usual form of arthritis. Osteoarthritis is when the cartilage deteriorates, causing pain and stiffness. Regular, exhaustive exercise for patients with rheumatoid arthritis helps to build muscle strength and aerobic ability, improves the capacity to do daily tasks and promotes a sense of well-being.

Active living can help to decrease the risk of chronic diseases, improve your general health and well-being, minimize health associated medical costs, help you to keep a healthy weight, maintenance of healthy bones, strong muscles and contributes in proper balance posture. Active living can also improve your sleeping patterns and aid in the prevention of risk factors for heart disease such as blood cholesterol levels, diabetes and hypertension. However, if you are an adult with a disability, regular physical activity can provide you with significant health benefits, like a stronger heart, lungs, and muscles, improved mental health, and a better ability to do everyday tasks. It's best to talk with your health care provider before you commit to a physical activity habit, get advice from a professional with knowledge in physical activity and disability, they will tell you about the types of physical activity that are suitable for you and your abilities, where you can work out and how often.

A sedentary lifestyle will contribute, to many preventable diseases and causes of death added to smoking and unhealthy alimentary habits. Being healthy is not difficult, it will help you feel better, look fantastic and live healthier. Physical activities are one of the pillars of healthy living, hold on to this information and use it as a reinforcement of a prosperous, joyous, healthier life. Exercise is fun and can be an enjoyable way to spend time. It gives you a chance to unwind and participate in activities that make you happy. Physical activity can help you interact more with your family and friends. Find a physical activity that pleases you and do it. There are certainly much more advantages than disadvantages. If you get bored, try something new. Ideally, you should start when you are young; it's never too late to get the habit. Even a little walk can help.

Just remember, if you have been inactive for a while, you may want to start with less vigorous activities such as walking or swimming at a relaxed pace. Starting at a slow pace will let you become physically fit without injuring your body.


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