Benefits of Exercise: Read the advantages of regular physical activity and some simple ways to do exercise

Benefits of exercise extend far beyond weight management, exercise not only reduce weight, it can also reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Researches shows that regular physical activity can help reduce your risk for several diseases and health conditions and boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease and improve your overall quality of life. No matter what your age, everyone benefits from exercise. Whatever stage of life you’re currently at, there are many different exercise options to try. Exercise doesn’t just mean going to the gym or heading out for a run. It may be as simple as walking, playing, cycling, and all things that need physical activity.

Checkout the Benefits of Exercise below :-

1. Exercise controls Weight

Exercise helps to maintain weight of the body. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. Regularly going to Gym is great but if you can't get time for that then just get more active throughout your day take the stairs instead of the elevator or rev up your household chores, take walk instead of vehicle. Be Consistent.

2. Exercise prevents Heart Disease and Stroke

Exercise or daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholestrol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol). It helps in improving blood flow, and increasing your heart's working capacity.

3. Exercise reduces High Blood Pressure

Risk of high blood pressure (hypertension) increases with age, but getting some exercise can make a big difference. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity reduces body fat, which is associated with high blood pressure. And if your blood pressure is already high, exercise can help you control it. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort, if your heart can work less to pump, the force on your arteries decreases, lowering your Blood Pressure.

4. Exercise prevents and controls Diabetes

Regular activity is a key part of managing diabetes along with proper meal planning, taking medications as prescribed, and stress management. When you are active, your cells become more sensitive to insulin so it can work more efficiently. Your cells also remove glucose from the blood using a mechanism totally separate from insulin during exercise.

So, exercising consistently can lower blood glucose and improve your Average Glucose Level.
Physical activity reduce body fat, which can help to prevent and control 'Non Insulin-Dependent Diabetes'.

5. Exercise keeps your muscles, bones and joints strong

Regular exercise keeps your musculoskeletal system healthy (your muscles, bones, joints and other connective tissue). Training with weights improves the function of your muscles and helps keep your bones strong and healthy. You can prevent bone loss by exercising regularly. Maintaining good muscle and bone strength throughout life is really important to help prevent injury, falls and fractures. This is especially important as you age and to prevent osteoporosis. But if you already have osteoporosis, it’s better to choose weight-bearing exercise, such as walking or dancing. If you have osteoarthritis (a common form of arthritis), it’s very important to keep your joints moving and to do some strengthening exercises. Moderate aerobic activity, such as walking, swimming and cycling, can help to treat and reduce pain caused by osteoarthritis.

6. Exercise prevents Back Pain

Exercise and fitness activities helps keep the back healthy by allowing discs to exchange fluids which is how the disc receives its nutrition. Exercising the back reduces stiffness by keeping the connective fibers of ligaments and tendons flexible. Back exercise helps to prevent the connective fibers from tearing under stress. Exercise stretches, strengthens, and repairs muscles that help to support the back which prevent straining soft tissues (e.g. muscles, ligaments, and tendons) and provide sufficient support for the structures in the spine. Increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.

7. Reduce risk of Cancer

Researchers are learning that physical activity can also affect the risk of cancer. There is evidence that physical activity is associated with a reduced risk of cancers of the colon and breast. Several studies also have reported links between physical activity and a reduced risk of cancers of the prostate, lung, and lining of the uterus (endometrial cancer).

Mental Health or Psychological benefits of Exercise

8. Reduce Stress

One of the most common mental benefits of exercise is stress relief. Physical activity can help manage physical and mental stress. You can take a walk or head to the gym for a quick workout. Exercise increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress.So working up a sweat can reduce stress and boost the body’s ability to deal with existing mental tension.

9. Exercise improves mood

Exercise can give you an emotional lift. Exercise can make you feel better about your appearance and yourself when you exercise regularly, which can boost your confidence, improve your self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness.

10. Exercise Boosts Endorphins (happy chemicals)

Exercise releases endorphins, which create feelings of happiness and euphoria. Exercise can even alleviate symptoms among people suffering from depression or anxiety. Exercise can be just as effective as antidepressant pills in treating depression. If you can't go to the gym all the time -- getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood. You can also do simple exercises at home instead going to Gym.

11. Exercise promotes better sleep

Regular physical activity can help you fall asleep faster and deepen your sleep. Exercise help people suffering with chronic insomnia. As little as 10 minutes of aerobic exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis and also reduce the risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome. It can be especially helpful if you are able to exercise outdoors and let your body absorb natural sunlight during the daytime hours.

12. Prevents Cognitive Impairment

As we get older, our brains get a little hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. It can involve problems with memory, language, thinking and judgement. Exercise can help shore up the brain against cognitive decline that begins after age 45. Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

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People are less active nowadays, partly because technology has made our lives easier. We drive cars, Bikes or take public transport more than walking. Machines wash our clothes, we entertain ourselves in front of a TV or computer screen, less people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding now-a-days. Below are some simple exercises you can do in your daily life....

Some Simple ways to do Exercise or Physical Activity

>ᐈ Playing

Playing is a great way to get the benefits of exercise. Playing is not only good for the body, but also very good for the mental health of a person. Play can add joy to life, relieve stress, supercharge, and connect you to others and the world around you. Playing improves brain function, stimulates the mind and boost creativity, keeps you feeling young and energetic, helps develop and improve social skills. You can play on your own or with a pet, but for greater benefits, you should play Outdoor Games which involve at least one other person. You can play games like Football, Cricket, Badminton, Tennis, Basketball, Hockey, etc.

>ᐈ Jogging

Jogging is a popular form of physical activity. Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase physical fitness with less stress on the body than from faster running. Jogging benefits youir health in many ways, it, helps to build strong bones, as it is a weight bearing exercise, strengthens muscles, improves cardiovascular fitness, burns plenty of kilojoules, helps to maintain a healthy weight.

>ᐈ Walking

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you keep Healthy. Walking (also known as ambulation) is one of the main gaits of locomotion, and is typically slower than running and other gaits. With Regular brisk walking you can maintain a healthy weight, prevent or manage various health conditions, including heart disease, high blood pressure and type 2 diabetes, strengthen your bones and muscles, improve your mood, improve your balance and coordination, improve confidence, stamina, energy and life expectancy and reduce stress. So, instead of using cars, bikes and other vehicles prefer 'Walking' if you can.

You can walk on stairs up and down in your home, walking 10-20 minutes on stairs can give you some benefits of exercise.

I will say, "Exercise till you Sweat" to get the most out of exercise. Sweat purges the body of toxins and the buildup inside the pores.