There was a time not too long ago, when children were excited to get out of the house, and ride their bikes, play sports, games or other activities after school, or on weekend. Many of the adults chose to walk to work or a nearby market, since not everyone had the luxury of a personal car. Both adults and children in today’s world, seem to take pride and enjoyment in following a type of sedentary lifestyle, as previously mentioned. Here Arlene Semeco, HealthLine.com, reflects on the many ways exercise can improve your health:
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.
There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a few.
Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer (1Trusted Source).
Here are the top 10 ways regular exercise benefits your body and brain.
1. It can make you feel Happier
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression (1Trusted Source).
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain (1Trusted Source).
Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears (1Trusted Source).
Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.
In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression (3Trusted Source).
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.
One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in negative mood (4Trusted Source).
2. It can help with weight loss
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.
Your body spends energy in three ways: digesting food, exercising and maintaining body functions like your heartbeat and breathing.
While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off (6Trusted Source, 8Trusted Source, 9Trusted Source, 10, 11Trusted Source).
3. It can help promote a better sex life
A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps and weight training, into their lifestyles (53Trusted Source).
Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores (50).
One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% (54Trusted Source).
Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning and satisfaction (55Trusted Source).
What’s more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks (56Trusted Source).
4. It can help with relaxation and sleep quality
In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep (38Trusted Source).
Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep (39Trusted Source).
Many studies on the effects of exercise on sleep have reached similar conclusions.
One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality (40).
Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day (41Trusted Source).
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality (44Trusted Source).
5. It can help skin health
our skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.”
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Read More … Article Source: https://www.healthline.com/nutrition/10-benefits-of-exercise#section6
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