Advantages of exercising to your health benefits are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability.
Advantages of exercising – Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. Need more convincing to exercise? Check out how exercise can improve your life.
Physical activity contributes to health by reducing the heart rate, decreasing the risk for cardiovascular disease, and reducing the amount of bone loss that is associated with age and osteoporosis. Physical activity also helps the body use calories more efficiently, thereby helping in weight loss and maintenance. It can also increase basal metabolic rate, reduces appetite, and helps in the reduction of body fat.
Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.
Exercise combats health conditions and diseases
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.
Exercise on Cancer
A number of studies have indicated that regular, even moderate, exercise may reduce the risk of colon cancer and, in fact, any cancer related to obesity. A number of studies have also suggested that regular exercise, particularly if it is vigorous, reduces risks against breast cancer in women and prostate cancer in men. Indeed, a 2004 study showed that prostate cancer cells have a 27% reduction in growth when exposed to exercise serum (blood serum taken from patients who exercise) compared to control serum, suggesting that exercise changes blood chemicals to be less hospitable to cancer cells.
Several studies are underway to measure the effect of exercise on patients who have been diagnosed with cancer. Even though preliminary, they already suggest that exercise has a positive physical, mental, and emotional effect. Exercise can improve physical strength, functional capacity, and the ability to battle the negative side effects of chemotherapy, including nausea and fatigue. More studies are warranted.
Exercise improves cardiovascular health
Cardiovascular health – Lack of physical activity is one of the major risk factors for cardiovascular diseases. Regular exercising makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort.
Cholesterol lowering effect – Exercise itself does not burn off cholesterol like it does with fat, however, exercise favorably influences blood cholesterol levels by decreasing LDL (bad) cholesterol, triglycerides and total cholesterol and increasing HDL (good) cholesterol.
Blood pressure lowering – The way in which exercise can cause a reduction in blood pressure is unclear, but all forms of exercise seem to be effective in reducing blood pressure. Aerobic exercise appears to have a slightly greater effect on blood pressure in hypertensive individuals than in individuals without hypertension.
Reduced risk of stroke – Research data indicates that moderate and high levels of physical activity may reduce the risk of total, ischemic, and hemorrhagic strokes.
Exercise help control and prevent diabetes
Scientists and doctors have already proven that there is strong evidence that moderate physical activity combined with weight loss and a balanced healthy diet result in improved insulin resistance and a lower risk of diabetes by 50-60%. Now a new study, conducted by UCLA scientists, suggests that their may be a correlation between increasing muscle mass and lowering insulin resistance.
Exercise improves balance and prevent falls in elderly
Exercise improves Muscle strength
Health studies repeatedly show that strength training increases muscle strength and mass and decreases fat tissue.
Exercise improves Bone strength
An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and may protect against osteoporosis – form of bone loss associated with aging.
Exercise improves the Gastrointestinal Tract
Endurance athletes often report gastrointestinal distress, such as bloating, diarrhea, and gas, even at rest. Experts suggest, however, that moderate regular exercise, might reduce the risk for some intestinal disorders, including ulcers, irritable bowel syndrome, indigestion, and diverticulosis. For example, in one 2000 study, exercise was associated with a lower risk for ulcers in men (although not in women.) Older people who exercise moderately may have a lower risk for severe gastrointestinal bleeding.
Exercise lower Neurologic Diseases and Mental Decline
A 2001 study reported that older people who regularly exercised had lower rates of mental deterioration, Alzheimer’s, and dementia of any type. Aerobic exercise is linked with improved mental vigor, in all people, including reaction time, acuity, and math skills. Exercising may even enhance creativity and imagination. According to one study, older people who are physically fit respond to mental challenges just as quickly as unfit young adults. Another study found that walking regularly protects women from mental decline, and in fact, the more they walked per week, the more protection they enjoyed. (Stretching and weight training appear to have no such effects.) A 2004 study showed that exercise can reverse a high-fat diets harmful effects on neurologic function.
Exercise improves mood
Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
Exercise boosts energy
Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
Exercise promotes better sleep
Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.
Exercise puts the spark back into your sex life
Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may maintains or improves sex life. But there’s more to it than that. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both men and women. Regular physical activity can lead to enhanced arousal for women. Researchers revealed that men who exercise regularly are less likely to have erectile dysfunction and impotence than are men who don’t exercise.
Exercise benefits on Pregnancy
Good regular exercise during pregnancy can reduce the time of your labor, improve the outcome of your pregnancy and decrease the risk of complications including low-birth weight babies. This not only helps you but your child as well as exercising increases the fetal heart rate, which in turn protects the baby.
The benefits of prenatal exercise are many. For instance, you’ll get a better posture and reduce discomforts and pains such as backaches or tiredness. But keep in mind, you should not exercise at the same rate you did before your pregnancy. At the most you should do only low-impact exercise such as yoga, pilates or easy aerobics.
Healthy women with normal pregnancies should exercise at least three times a week, being careful to warm up, cool down, and drink plenty of liquids. Many prenatal calisthenics programs are available.
Specific exercises may be particularly beneficial:
Aerobics. Either brief periods of intense training or prolonged aerobic workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine, that produce the so-called runners high. And, of course, weight loss and increased muscle tone can boost self-esteem.
Yoga. Yoga practice, which involves rhythmic stretching movements and breathing have been found to positively affect mood and may have clinical potential as a technique for improving and stabilizing mood. One study, in fact, suggested that men actually may have better results with yoga than with aerobic exercise. In the study men experienced significantly lower levels of tension, fatigue, and anger after yoga than after swimming. (Yoga and swimming tended to produce equal benefits in women.)
Advantages of exercising and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you have any health concerns.
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