Health Benefits of Exercise. The Most Comprehensive Guide


How many kilos have you put on last Christmas season? I’d like to have an attorney present to protect my Rights or pass straight over this one.

So, what can we do about it?

Dieting, at least strict one, is out of question. The last hope, then, is exercising. Spring is approaching and a simple plain stroll at the park can make a difference. If this isn’t enough to get us moving, researchers demonstrated that if we get to lose even just 10% of body weight, it can have a large impact on overall health.

No doubt that exercising is tremendously effective for weight loss, but there is much more. For example, The American Council on Exercise highlights that an increased physical activity can help you sleep better or not to have to pay a visit to the coroner if you lose it too often.

Stay with me and learn from the rest of this article how exercise can improve our lives.

Read on!

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5+ Science-Backed Reasons Why Exercise is Really Good for You

What Happens to Your Body When Exercising


1. Cardiovascular Health

Cardiovascular exercise forces the heart to work harder in order to supply working muscles with adequate blood and oxygen. Over time, this strengthens the heart muscle. The resting heart rate slows down and the max heart rate increases, which allows the heart to work less during regular activity and harder when necessary. This allows us to be more active during the day without feeling fatigued, opening up our lives to more important things like playing with children, climbing a mountain, or even getting up and down the stairs a bit easier.

2. Weight-Management

Many people find that diets are very hard to stick to, so exercise is a great tool for managing weight by increasing the number of calories used throughout the day. Exercise can help manage weight by decreasing body fat, increasing muscle mass and increasing RMR (resting metabolic rate). Studies have shown that even a small change in weight (less than 10%) can have a large impact on overall health.

3. Bone Strength

Any type of weight-bearing exercise (walking, jogging, biking, strength training) places stress on the skeletal system. Bones adapt to that stress by increasing their production of osteoblasts, which are responsible for bone remodeling and growth. Weight-bearing exercise can be a great way to delay and possibly improve bone loss (osteoporosis) that is seen in many individuals as they age.

4. Cholesterol

HDL (high-density lipoprotein) is the good cholesterol that helps to remove LDL (low-density lipoprotein), which is the bad cholesterol, from the blood stream as waste. By doing cardiovascular exercise, we can increase the amount 3f circulating HDL, which can help to improve the blood lipid profile and work to decrease LDL levels, which are mostly determined from genetics and food choices.

5. Blood Pressure

High blood pressure can be a sign of stress, cardiovascular disease or other health issues. Regular physical activity helps to ward off high blood pressure by maintaining clean arteries, a strong heart and circulatory function. Exercise also reduces stress, which helps decrease blood pressure as well.

6. Sleep

According to the National Sleep Foundation’s 2013 Sleep in America® poll, more than three-fourths of exercisers (76 to 83 percent) say their sleep quality was very good or fairly good in the past two weeks, compared to only 56 percent of non-exercisers. This shows the correlation between exercise and sleep quality.

7. Anti-Aging

Exercise is physical stress applied to the body, and there are two types of exercise stress that play a role in reducing the effects of aging: mechanical stress (resistance training) and metabolic stress (cardio). High-intensity exercise can provide the mechanical or metabolic stress necessary to stimulate production of naturally occurring anabolic steroids, which promote muscle protein synthesis and increase lean muscle mass, both of which help mitigate the effects of the aging process. Exercise floods the brain with BDNF (brain-derived neurotrophic factor), a substance that boosts brain cell growth and strengthens cell-to-cell connections, which works to increase cognitive function.

8. Stress

Exercise helps to lower blood pressure, which can be a marker of high stress. Exercise releases serotonin and dopamine, the ‘feel good’ neurotransmitters, which make you feel happier, more relaxed and less stressed.

9. Job Performance

The increase in BDNF in the brain due to exercise makes brain cells stronger, healthier, better-connected and larger, which leads to increased learning capacity. And, exercise balances neurotransmitters and other chemicals in the brain. These substances influence brain activity related to mood, attention, learning, motivation and arousal. That’s why you’re likely to feel calmer, more alert and more focused after exercise.

 The American Council on Exercise
 
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Hi, I am Stefania, hearth and keyboard behind Tipsographic, a free online resource for everybody interested in project management and agile. I specialize in project management tips, tools, and tricks. When I'm not writing, you can find me road cycling around Tuscany or spending time with friends and family.

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