Regular exercise and physical activity are extremely important and beneficial for long-term health and well-being. For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week. There are literally zillions of exercise benefits to be gained through a regular fitness.
Increased energy level and better sleep – The right combination of exercise and nutrition creates a hormonal environment conducive to fat loss, increased muscle strength and increased energy. When your body is working at peak efficiency, your energy levels soar. Exercise is a great way to increase your energy level and fight off feelings of fatigue. If you suffer from poor sleep, daily exercise can make the difference. The natural dip in body temperature five to six hours after exercise may help to fall asleep. Exercise, particularly in the morning may help you sleep better. Just be sure not to exercise too close to your bedtime if you exercise at night, because it may keep you awake. If you need to exercise within a few hours of going to bed, make sure it’s only a brisk walk. Experts say you should allow yourself about three hours between exercise and going to bed.
Exercise helps you to improve your mental health and wellbeing – Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress. The production of Endorphins (Feel good hormones) is increased through exercise. Nothing improves mood and suppresses depression better than those endorphins. The worries and stresses of everyday living (commuting, work demands, conflicts etc.) can stick with you long after the work day is done. Exercise right after work is the perfect natural therapy that can change your mood. You’ll sleep better too!
Help you to reduce weight – Regular exercise is an important part of effective weight loss. It helps to control your weight by using excess calories that otherwise would be stored as fat. Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activities in addition to what you normally do will burn those extra calories. Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine.
Exercise boosts your energy level and promotes better sleep – Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system, the circulation of blood through your heart and blood vessels work more efficiently. When your heart and lungs work more efficiently, you will have more energy to do the things you enjoy. A good night’s sleep can improve your concentration, productivity and mood. Physical activity is sometimes the key to better sleep. Regular physical activity can help you fall asleep faster and deepen your sleep. If you exercise too close to bedtime, you may be too energized to fall asleep. If you are having trouble sleeping, you might want to exercise earlier in the day.
Research has confirmed that any amount of exercise, at any age, is beneficial. And, in general, the more you do, the greater the benefits. The National Academy of Sciences has recommended that everyone strive for a total of an hour per day of physical activity. Sounds like a lot, but the hour can be made up of several shorter bursts of activity (it can be walking, gardening, even heavy housecleaning) done throughout the day. Exercise regularly and stay fit for your entire life time.
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