Staying active is important for your health, no matter what age you are. For those who neglect physical activity for long periods of time, it can be challenging to make this a part of their lifestyle.
However, there are many reasons to be active. Whether you are trying to lose weight, increase your energy, or just want to feel better in general, there are plenty of benefits to being active!
1. Increased energy
The more you exercise, the more energy your body will produce. This is because the act of moving gets your heart pumping, which circulates more blood and oxygen throughout your body. It also increases your production of vital hormones such as testosterone, human growth hormone and thyroid-stimulating hormone, which all help your body to metabolize fat and sugar more efficiently for fuel.
A recent study in Psychological Bulletin found that even 30 minutes of exercise can increase your energy levels. The researchers analyzed 70 studies on the effects of exercise on fatigue, with participants being asked to report their energy levels and mood at different times during the day. They found that people with higher levels of activity at one time-point were more likely to have better energy and mood at the next time-point.
This is because exercise stimulates the growth of mitochondria, your body’s cellular energy factory. When your mitochondria are larger and more efficient, they are able to produce more energy than they did before.
This means that the energy that comes from being active is not just temporary — it’s long-lasting and will keep you feeling refreshed. You should aim to include some form of physical activity in your daily routine. This can be as simple as a brisk walk or something a bit more challenging like a jog or run. It can also be a great idea to take part in team sports or group-based exercises as this will add some extra motivation and help you maintain your motivation for longer periods of time.
2. Boosted mood
It’s well known that exercise can improve your physical health, but many people don’t realize that it also boosts your mood. Experts are still studying why this is, but one possible explanation is that aerobic exercise produces endorphins, or “feel-good” chemicals, which help your brain cope with stress. It also increases your heart rate, which triggers norepinephrine, a chemical that may help your brain deal with stress more effectively. This, in turn, can affect all cellular functions, from improving concentration to regulating sleep to ultimately boosting your mood.
Getting outdoors can also have a positive effect on your mood, because spending time in nature is known to increase happiness and reduce stress levels. You can start by taking a simple walk, or look into other activities that give you a more natural environment, such as cycling or hiking.
The key is to make sure that you get enough exercise every day, whether it’s a full workout or just a short brisk walk. A recent study found that even 20 minutes of exercise a day can boost your mood. However, if you are feeling a little low or depressed, it is better to take a break and let your emotions settle before trying to exercise again. This is important to avoid overdoing it and causing more harm than good. Increasing your activity level is especially helpful for people who have bipolar disorder.
3. Better sleep
Sleep is often a struggle for many people. They try different pillows, new mattresses, herbal teas, sounds of nature, counting sheep and any combination of wacky devices to get to bed. But the fact is, getting enough quality sleep is a must for overall health.
It may sound like common sense, but exercising regularly promotes a better night’s rest. It reduces stress and anxiety, and strengthens your immune system.
Regular exercise also promotes deep sleep, or slow-wave sleep. This phase of sleep helps to repair and regenerate muscles and brain cells.
This increased sleep time can help to improve athletic performance, and it can even prevent illness by helping to regulate your body’s internal clock.
While most adults need about seven hours of sleep a night, not getting enough quality sleep can cause serious issues for your mental and physical health. The best way to ensure you are getting enough sleep is to set a consistent schedule and make sure you are not doing anything that could disrupt your natural sleep pattern.
During sleep, the brain consolidates memories and “practices” skills you have learned. This can boost your learning ability and improve your ability to remember new information, explains the Sleep Foundation.
Another reason why getting enough quality sleep is so important is that it has a positive effect on your lifespan. A 2010 study found that women who got less than five hours of sleep per night had a shorter lifespan than those who slept six and a half hours or more.
To ensure you are getting the most out of your workouts, it’s a good idea to plan your sessions to be at least 30 minutes long. The type of workout you do is also an important factor – endurance based activities, such as running or playing a sport are best for improving your sleep.
4. Lower risk of disease
There’s no question that regular physical activity has many benefits for your overall health and well-being. Taking the time to exercise is a great way to boost your brain power, improve your sleep quality and reduce your risk of chronic disease. Having the right kind of exercise routine can also make you feel more confident about yourself and your abilities, which can be good for your mental health as well. It can be a challenge to maintain an active lifestyle, but there are plenty of resources out there to help you stick to your new fitness routine. The key is to take baby steps, but don’t be afraid to make the requisite sacrifices.
Getting active is the best way to get the most out of your day, so don’t be afraid to try something new. It can be as simple as joining a fitness class, signing up for a dance class or even just making a few trips to the park. The reward is a more energized you, and the perks will last a lifetime.
5. Improved quality of life
It’s no secret that being active is good for your health and well-being. However, many people don’t realize that being active also improves your quality of life.
It can help you sleep better and give you more energy during the day, all while boosting your moods and making you more productive. This is because exercise triggers your body to release feel-good hormones, which generally makes you feel happier and more energetic.
Another important benefit of being active is that it boosts your mental health and cognitive function. This can improve your memory and concentration, which can help you stay focused on work and school.
Having an active lifestyle can also lead to a higher level of self-esteem and confidence, as it helps you feel good about yourself and reduces stress and anxiety. It can also help you maintain a healthy weight, which can increase your chances of avoiding obesity-related conditions such as heart disease and diabetes.
Being active can even have a positive impact on your social life. Taking the time to go for a walk with your friends or family can be an enjoyable way to spend your free time.
The CDC recommends that adults get at least 150 minutes of moderate physical activity every week to reduce their risk of premature death. The more you move, the lower your risk of developing cancer, diabetes and heart disease, which are the leading causes of mortality.
When you’re active, your blood pressure, cholesterol levels and insulin sensitivity are all improved. This can lead to healthier blood sugars, less diabetes medication and fewer heart attacks and strokes. It can also help you lose weight and keep it off, which can lower your risk of obesity-related conditions such as heart disease and Type 2 diabetes.