Why Should We Exercise?
Exercise is an experience that transforms both the body and mind. Regular exercise can support your health and enhance your quality of life by reducing the risk of diseases. Engaging in at least 30 minutes of exercise daily can help protect you from various risks including:
- Coronary heart disease
- Stroke
- High blood pressure
- Type 2 diabetes
- Breast and colon cancer
- Falls
- Depression
For children and adolescents, regular exercise has unique benefits such as:
- Helping improve bone health.
- Supporting the development of cardiorespiratory fitness and muscle structure.
- Aiding in reducing body fat.
- Helping alleviate symptoms of depression.
- Supporting cognitive skills and concentration abilities.
Depending on the type of sport, you can gain various benefits for your body, such as improving your endurance, strength, balance, or flexibility. However, factors like your age and gender can make the type of sport and exercises you choose even more significant. It is recommended that adults engage in both aerobic exercise and muscle-strengthening activities for a healthy life. If you are new to exercise, you can access invaluable advice for getting started.
Everyone can benefit from endurance exercises, also known as aerobic or cardio exercises. Any activity that increases your heart rate, makes you breathe faster, and induces sweating can be considered cardio. Aerobic activities encompass a wide variety of exercises. Sports that allow you to talk during the activity are considered moderate intensity, while those that make talking difficult are considered vigorous. The most popular aerobic activities include walking, running, cycling, swimming, tennis, basketball, and hiking.
You should also include strength training exercises in your routine, such as push-ups, weightlifting, or using resistance bands. Strength training exercises work all major muscle groups including legs, hips, back, chest, abdomen, shoulders, and arms. Running, often considered a cardio activity, also significantly contributes to muscle strengthening. These exercises help maintain bone and muscle mass, which is especially important as you age.
While everyone’s body is unique, there are basic guidelines on how long you should exercise. To maintain health and reduce disease risk, experts recommend half an hour of moderate-intensity physical activity each day. At a minimum, you should aim for a total of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. It is advisable to consult your doctor before starting a moderate to vigorous exercise program.
The standard exercise routines recommended for adults are intended for healthy individuals without specific medical conditions.
- If physical activity causes chest pain,
- If you experience severe bouts of dizziness,
- If you struggle to breathe during moderate physical activity,
- If you are at high risk for heart disease,
- If you think you might have heart disease,
- If you are pregnant, it is advised to consult your doctor before starting any exercise program
Health Hazards of a Sedentary Lifestyle
Not engaging in sufficient physical activity throughout one’s life can significantly impact life quality. Individuals who do not participate in at least 30 minutes of physical activity most days of the week are considered physically inactive. Sedentary behavior tends to increase with age and is more likely to be adopted by women compared to men.
Regardless of age or gender, low physical activity is considered very risky due to its negative effects on various systems of the body. Being inactive can lead to serious health issues, primarily affecting heart health:
- Consuming more calories than expended can lead to energy imbalance, increasing the risk of being overweight or obese.
- It can cause the emergence of cardiovascular disease factors, including high blood pressure, obesity, insulin resistance, and glucose intolerance.
- It may lead to decreased bone density and osteoporosis.
- It can contribute to feelings of anxiety and depression.
Despite the serious risks associated with a sedentary lifestyle, taking the first step to start exercising and staying committed is not always easy. Shaping your body or achieving your set goals might seem like a long journey at first glance. On the other hand, any physical activity is better than none. Even small changes throughout the day, such as taking the stairs or opting not to use a vehicle for short distances, can make a significant difference. If you are not currently exercising, you can start with small steps and gradually progress toward your goal.
- Always look for ways to increase physical activity.
- Add small increments to your activity plan each day to move more.
- Try walking or cycling instead of driving for short distances.
- Consider getting off the train or bus one stop early and walking the rest of the way.
Benefits of Exercising
Exercise is a favorite activity for many people worldwide due to its physical benefits, such as helping the body work more efficiently. Exercise is important not only for strengthening the body but also for improving overall body coordination. While different types of sports target various systems of the body, most include a combination of cardio and endurance exercises. From weight management to increased lifespan, here are 7 physical benefits of exercising.
Helps Maintain a Healthy Weight
Exercising to maintain energy balance is the most common way to sustain a healthy body weight. Activities like running and cycling are very effective for burning calories. Research shows that staying within the recommended weight range for your age and gender can help reduce the risk of various diseases.
Supports Heart Health
Exercise offers crucial benefits such as strengthening the heart muscle, controlling blood pressure, and maintaining healthy cholesterol levels, thereby protecting cardiovascular health. According to multiple studies, regular physical activity can reduce the risk of having a heart attack by up to 50%. Additionally, there is increasing evidence that even just one session per week can help protect your heart.
Reduces the Risk of Cancer
There is strong evidence that being physically active can reduce the risk of certain types of cancer. In a study involving more than 116,000 women, participants who regularly engaged in physical activities had a 12-21% lower chance of developing breast cancer compared to women with limited activity.
Strengthens Muscles and Bones
Physical activity supports bone development in children and adolescents. In adults, it can help prevent age-related loss of bone and muscle mass. It is common for women to lose bone density and muscle strength during and after menopause. While osteoporosis is less common in men than in women, one in five men over the age of 50 experiences bone fractures due to weakened bones. Regular exercise strengthens your bones, joints, and muscles, thereby protecting you against injuries and joint diseases.
Improves Quality of Life
Exercising can enhance your quality of life by supporting healthy body functions. Thirteen different scientific studies provide strong evidence that regular physical activity can extend your life by up to 7 years. According to research, physically active individuals have a 30% to 35% lower mortality rate compared to those who are inactive.
Boosts Your Energy
Being physically active increases your energy and can be your best defense against fatigue. When you exercise, structures called mitochondria that produce energy form in muscle cells. The more mitochondria you have, the greater your energy source. As you exercise, your circulation also improves. Better circulation means your body can use energy more efficiently.
Extends Lifespan
Exercise is not just for the young; on the contrary, it has been shown that active older adults are healthier and tend to live longer on average. Staying active as you age can strengthen your muscles and bones, reduce the risks associated with aging, such as falls and heart disease.
Mental Benefits of Exercise
While exercise is often recognized for its physical benefits, recent research has also found that physical activities can positively impact your mental health. Here are 7 proven mental benefits of exercise, from boosting your mood to enhancing your leadership skills!
Improves Mood
Exercise enhances your mood. You can try physical activities to feel happier and more relaxed. Exercises at the gym or outdoor walks can help you feel more joyful and fit, triggering brain chemicals.
Boosts Concentration
Exercising helps keep your basic mental skills sharp. It enhances your thinking and analytical skills. Often during sports, you need to quickly analyze a situation and make a decision or move. Exercise improves your mental skills, allowing you to focus more easily and increase your concentration.
Reduces Stress and Depression
Being physically active contributes to lowering stress levels and relaxes your body. Physical activity also stimulates the production of endorphins, making you feel more relaxed and happier. Endorphins can also help you feel more at ease and optimistic after a tough workout on the field.
Promotes Sleep
Exercise helps you fall asleep quicker and increases the duration of deep sleep, thereby improving sleep quality. A restful sleep positively affects your mental functions and mood as well. Although exercise promotes sleep, be cautious about exercising too late in the day. Evening workouts a few hours before bedtime can leave you too energized to sleep.
Boosts Self-Confidence
Exercising can help boost your self-confidence. When you exercise, you may notice an increase in your endurance and strength, making you feel more liberated. Exercise often provides a sense of mastery and control, which leads to feelings of pride and self-confidence. The strength and energy gained through physical activity increase the likelihood of success both on the field and in other aspects of life.
Develops Leadership Skills
Team sports like soccer and basketball offer a unique environment for individuals of all ages to exhibit leadership qualities. Working together during practices and sharing victories or defeats naturally encourages athletes to adopt a “team spirit,” which contributes to developing strong leadership skills over time.