It’s a fact: Too many of us sit for too long and have sedentary habits. Increasing your activity level will improve your health, reduce your risk of developing chronic diseases, and boost your mood.
You can sneak in a few short spurts of exercise throughout the day, and your body will thank you for it!
Reduces the risk of chronic diseases
Exercise reduces your risk of chronic diseases by reducing inflammation, lowering blood pressure, protecting brain cells, improving insulin sensitivity, and preventing weight gain. It also improves your mood, boosts your energy levels, and helps you sleep better.
The United States Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate activity each week to reduce their risk of chronic diseases. In addition to this, they recommend that you incorporate at least two days of muscle-building exercises into your weekly routine.
Several studies have found that physical activity can help to prevent and manage many chronic diseases including diabetes, heart disease, osteoporosis, high blood pressure, and obesity. In fact, some research has shown that regular exercise can even reverse the symptoms of some chronic diseases like asthma and depression.
In order to reap these benefits, it is important that you find an exercise plan that you enjoy and that fits your lifestyle. You should also consult with your doctor about the best type of exercise based on your condition and your personal health goals.
In general, physical activity is a great way to fight chronic diseases because it increases your metabolism. In addition, it reduces overall body fat and hidden intra-abdominal fat, which is the most dangerous kind of fat. This type of fat is linked to cancer and other diseases. It can also increase your appetite, aid with sleep, and improve your immune system.
Improves your mood
You’re probably already aware that exercise is good for you, but did you know it’s also good for your mood? In fact, exercise is one of the best coping strategies for depression or anxiety if you’re looking to manage your symptoms in a healthy way.
Being active improves your mood in multiple ways, including by increasing blood flow to the brain and boosting the production of endorphins. These chemicals may help you feel happier and more confident, according to research from the University of Illinois at Chicago.
But it’s not just cardio exercises that are great for your mental health — low-impact activities, such as gardening or walking, can also do the trick. The key is to find an activity you enjoy, and stick with it for the long term.
To get the most benefits out of your workout, make sure to do it on a regular schedule. Several studies have shown that doing 30 minutes or more of physical activity three to five days per week can significantly reduce depressive symptoms.
If you can’t find the time to fit in a full-on gym session, try taking up a new hobby or joining a group activity such as walking or swimming. The social aspect can be a major motivator for many people, and even small group sessions can offer a boost to your mood.
The name “exercise” is misleading, as it’s actually any activity that gets you moving. That might include playing sports, dancing or even doing the dishes! But the most impressive is likely anything that makes you feel better — like throwing a Frisbee, walking up the stairs or running a mile.
Boosts your energy levels
If you’re tired and looking for a way to boost your energy levels, it might be time to get moving. Getting in some physical activity can actually boost your energy levels and make you feel better than you would without it, according to researchers.
Exercises that increase your heart rate, blood flow and release endorphins can significantly improve your energy levels. They also increase your metabolism and help you use your body’s fat and sugar stores for fuel more efficiently.
Regularly exercising can also help reduce fatigue in people with chronic medical conditions, such as cancer or heart disease. In one study, sedentary people who started an exercise routine reported a 20 percent boost in their energy and a 65 percent drop in their fatigue.
Whether you’re a beginner or an experienced athlete, you should aim to spend about 30 minutes of your day exercising. That might include going for a walk, taking a bike ride or doing some strength training.
It’s best to exercise at a time when you have the most energy, though. Then, you can finish your workout feeling energized and motivated for the rest of the day.
Some studies have shown that exercising late in the day can cause you to experience less energy than exercising early. It might also affect your hormones and neurotransmitters.
Another thing that can help you to boost your energy levels is by eating the right foods. Keeping your diet low in processed food, drinking plenty of water, and reducing alcohol can all contribute to better energy levels.
Finally, staying active will help you to fight depression and anxiety. By releasing hormones that reduce stress, improve sleep and make you feel more positive, exercise can significantly improve your mental health.
Helps you sleep better
Whether you are an avid runner or simply enjoy moving your body, getting the right amount of exercise is a great way to improve your quality of life. It has many benefits, but one of the best things about exercising is that it helps you sleep better.
For starters, it’s a proven fact that physical activity boosts your mood, improves your heart health, lowers your blood pressure and decreases your stress levels. It can also help you achieve a better night’s sleep by giving your brain and body the fuel it needs to function at their peak.
The best part is that there’s no need to spend hours on the gym floor to reap these benefits. Even a few minutes of moderate-intensity activity can have a major effect on your sleep quality. Try a low-impact workout that gets your heart rate up like jogging, cycling or weight training.
You’ll want to take the time to find the optimal workout that will suit you, your lifestyle and your schedule. It’s also important to pick an activity that will be fun and enjoyable, so you’ll stick with it. This might include a fun team sport or even a simple daily brisk walk around the block after work. Alternatively, you might choose to engage in some light stretching or yoga that will prepare your mind and body for a good night’s rest. Lastly, the most important part of all is finding the motivation to get up and go, which will be easier if you’re in a good mood.
Boosts your self-esteem
Getting enough exercise isn’t just good for your health; it can also boost your self-esteem. This is because it makes you feel and look better, which is what self-esteem is all about.
To be more precise, exercise can make you feel and look more strong and confident. This is because it helps you to build muscle and strengthen your bones, which in turn make you feel and look stronger.
It can also help you to develop a positive attitude and emotional stamina, which is another important component of self-esteem. This can lead to a higher sense of achievement and motivation.
In addition, physical activity helps to improve your cognitive function. This is because it helps to feed your brain with valuable nutrients and oxygen, which can increase your ability to focus and learn new things.
Moreover, it can also help you to sleep better, which is another important component of self-esteem. Lastly, it can also help you to reduce stress, which is yet another important component of self-esteem.
The key to improving your self-esteem is to make sure that you’re able to stick with your workout routine and that you’re exercising in a way that’s right for you. If you find that you’re becoming dependent on exercise to feel good, it may be time to stop and think about how it is affecting your life.
Taking regular walks is another great way to boost your self-esteem. Studies have shown that walking outdoors can significantly improve your mood and general well-being, compared to indoor walks.