Benefits of Regular Exercise

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

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

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

It Is Good for Your Muscles and Bones

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

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

Physical activity like weight lifting 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 injuries and disabilities. 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, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling.

It Can Make You Feel Happier

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.

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

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 study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood.

It Can Help With Weight Loss

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

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 food, exercising and maintaining body functions like your heartbeat and breathing.

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

It Can Increase Your Energy Levels

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

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions.

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

Furthermore, exercise can significantly increase energy levels for people suffering from 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 suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.

It Can Help Skin Health

Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin and delay signs of aging.

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.

Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body’s production of natural antioxidants, which help protect cells.

In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.

It Can Help Your Brain Health and Memory

Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.

It can also stimulate the production of hormones that can enhance the growth of brain cells.

Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these diseases.

Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function.

Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size. This serves to increase mental function in older adults.

Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer’s disease and schizophrenia.

It Can Reduce Your Risk of Chronic Disease

Daily physical activity is essential to maintaining a healthy weight and reducing the 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, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels.

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

Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.

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It Can Help With Relaxation and Sleep Quality

Regular physical activity, regardless of whether it is aerobic or a combination of aerobic and resistance training, can help you sleep better and feel more energized during the day.

Regular exercise can help you relax and sleep better.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.

What’s more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.

It Can Promote a Better Sex Life

Exercise can help improve sexual desire, function and performance in men and women. It can also help decrease the risk of erectile dysfunction in men.

Exercise has been proven to boost sex drive.

Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles and enhance flexibility, all of which can improve your sex life.

Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity.

A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles.

Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores.

One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%.

Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction.

What’s more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16.

It Can Reduce Pain

Exercise has favorable effects on the pain that’s associated with various conditions. It can also increase pain tolerance.

Chronic pain can be debilitating, but exercise can actually help reduce it.

In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.

A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life.

Several studies show that exercise can help control pain that’s associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few.

Additionally, physical activity can also raise pain tolerance and decrease pain perception.

Bottom Line

Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better.

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

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