Physical activity is a key factor in maintaining good health. It promotes overall wellness, gives you extra energy, and helps you enjoy life more.
People of all ages need to be active to stay healthy, and it is especially important for seniors. It is also helpful for those who already have medical conditions such as diabetes, heart disease or high blood pressure.
Better Sleep
Many people find that their sleep quality and physical activity levels increase after making small, easy changes in their daily routine. These can include things like eliminating screens from your bedroom and changing your sleep habits to get in sync with your body’s natural rhythms.
It’s no secret that poor sleep is linked to numerous health problems, including heart disease, high blood pressure, diabetes, obesity, and depression. In addition, lack of quality sleep can exacerbate stress and make you more vulnerable to injury.
Exercise has been shown to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed. It can also improve your sleep quality if you have insomnia or other sleep issues.
Even mild forms of exercise, such as brisk walking, stretching or yoga, can help your body prepare for sleep. In fact, they may be just as effective as intense aerobic or resistance exercises at promoting restorative deep sleep and helping you feel refreshed in the morning.
But if you want to see the biggest gains in your physical activity and sleep, try to stick with it over time. This is important, because a single exercise session can’t fully trigger the sleep benefits that come from consistent exercise.
One new study from Brandeis University found that a simple step count, or number of minutes of movement each day, was related to better sleep quality later in the month. The researchers looked at 59 volunteers and tracked their steps on a calendar for the month.
The participants averaged about 7,000 steps a day, which is just over three miles of walking. Compared to those who didn’t move much, those who walked more often in the evening rated their self-reported sleep as better.
Better Health
Physical activity can make you feel great, boost your mood, improve your sleep and reduce your stress levels. It’s also a proven way to prevent and treat many health problems, including heart disease and diabetes.
The World Health Organization (WHO) says that regular exercise can help you maintain a healthy weight, reduce the risk of chronic diseases, and strengthen muscles and bones. It can also help to lower your blood pressure and cholesterol.
Aim to do at least 150 minutes per week of moderate-intensity physical activity. This may include brisk walking, biking, dancing and other activities that speed up your heart rate and breathing.
For added health benefits, try adding vigorous-intensity activity as well, such as running or playing a sport. These types of activities increase your heart rate and breathing even more than moderate-intensity activities.
These activities can be done with or without music and are a fun way to burn calories, increase muscle tone and boost your mood. The trick is to find the best activities for you based on your age, ability and lifestyle.
As you age, it’s more important than ever to stay active. Regular exercise can help to prevent falls, injuries and stiffness in your joints. It can also be a lot of fun, and it may encourage you to spend time with friends and family.
If you’re not sure where to start, consult your doctor or an accredited exercise physiologist for more information on the right amount and type of physical activity to get the most benefits for your body. It’s also a good idea to do an activity that you enjoy – the more you enjoy it, the more likely you are to stick with it.
Better Well-Being
The benefits of physical activity are many – it improves your heart and lungs, helps you maintain a healthy weight, lowers your risk for diabetes and some cancers and may even help you live longer. But it also helps your mood and mental health.
Being active improves your energy level, promotes a positive attitude, and increases self-confidence. It can also improve your memory and cognitive function, reduce stress, and improve your sleep quality.
Getting regular exercise is not hard if you find an activity that you enjoy. You could try a walk or jog, do exercises online or on a DVD, join a sports team, do gardening, or go swimming. It’s a great way to spend time with friends or family, get some fresh air and boost your wellbeing.
It can also be a chance to meet new people and develop friendships. You might be able to get involved in group activities at a recreational (rec) centre, and there are plenty of other opportunities for social interaction in your local community.
You should aim to accumulate 150 minutes of moderate physical activity, or 75 minutes of vigorous physical activity, every week. It can be a challenge to fit this into your routine, but doing little bits often is a good way to start.
Your healthcare provider or GP can advise you on how much activity you should do. If you haven’t been active for a while, it might be a good idea to start out with shorter activities, such as walking, before working your way up to the long-term goal of 150 minutes.
You should also be aiming for an increase in daily activity, such as walking instead of driving to the shops or using public transport. Making small changes in your day-to-day routine will add up to a significant change in your overall health and well-being.
Better Self-Esteem
Exercise is not only good for your body, it’s also a great way to improve your self-esteem. It releases feel-good endorphins that make you happy and boost your mood. It’s also good for your mind – it stimulates the growth of new brain cells and makes you sharper.
One study found that women who ran had a higher level of self-esteem than non-runners. This is because they were more confident in their bodies and felt better about themselves.
Another way to improve your self-esteem is to set goals for yourself. Small goals are a great way to build confidence because they allow you to feel like you’re making progress.
A great way to achieve this is by creating a “self-esteem journal.” This journal can be anything you want it to be, but it should be something that you can look back on and see how far you’ve come.
In addition, you can create a collage of images that represent your strengths and values. Place this somewhere you’ll see it daily to help remind you of what’s important to you.
You can also choose affirmations that you love and use them often. Put them on your phone, in your wallet or in your planner so you can see them when you need a reminder that you are worth it and that you can do anything you set your mind to.
You can also take a look at your fears and anxiety and try to change them. It isn’t always easy to do this, but it can really help you increase your confidence if you are able to do so. You can start with the smallest fear or anxiety and work your way up to bigger ones.
Better Self-Confidence
Whether it’s a few minutes in the park or a few hours at the gym, exercise can boost your self-confidence by making you feel strong physically and emotionally. It brews a sense of accomplishment, makes you resilient and gives you the confidence to achieve your goals.
According to the American Psychological Association (APA), exercising regularly can help you improve your self-esteem by increasing your physical fitness, and reducing symptoms of depression and anxiety. It also increases your ability to overcome obstacles, and encourages you to take risks that might be difficult for you to do otherwise.
Another way to increase your self-confidence is to develop a support network. A friend or colleague who you trust and respect may be able to act as your “confidence buddy.” They can offer advice or motivational words that can make a huge difference in your attitude and confidence.
A study in 2014 found that just five minutes of activity – such as walking, gardening or cycling – can raise your mood and self-confidence. Researchers from the University of Essex found that people who walked for five minutes or more experienced positive psychological changes.
There are a number of ways that exercise can enhance your self-confidence, including increasing your energy levels and improving your oxygen capacity. It can also help you lose weight, strengthen your muscles and bones, and lower your risk for chronic disease.
It can also boost your overall sense of well-being and provide you with a more enjoyable time interacting with others. In addition, it can reduce feelings of tension, fatigue and depression, and help you maintain a healthy weight.
Self-confidence is a major factor in your life and it affects your day-to-day activities. It’s important to have a good sense of self and feel confident about your abilities, because it allows you to live a happy and fulfilling life.