Mental Benefits Of Exercise

Over the past few decades, researchers have been discovering how exercise can improve our cognitive functions regardless of age or physical condition. Studies have shown that dedicating time to exercise also produces many benefits to our mental well-being. According to Harvard Medical School psychiatrist, “exercising regularly is good for humor, memory, or learning.”

If you get used to exercising daily or if you are the one who has difficulty putting on your tracksuit, pay attention to the following lines. The following are the psychological benefits of regular exercise.

Produces Endorphins

Running a few miles can be tough, but it’s worth it! Exercise favors the release of endorphins, chemicals that produce a sense of happiness and euphoria. Studies have shown that they can even relieve symptoms of depression. For this reason, psychologists recommend that people with depression or anxiety improve their quality of life including exercise in their lives. If you are not one of those people who practice daily physical activity, exercising 3 days a week for half an hour can improve your mood instantly.

Reduces stress

After a hard day at work, there is nothing better than going to disconnect playing the paddle, treading the gym or running down the beach. One of the psychological benefits of practicing physical activity is that it reduces stress. In addition, exercise also increases the production of norepinephrine (noradrenaline), a chemical that can moderate the brain’s response to stress. So wear sports clothes and sweat a little, that exercise improves our body’s ability to deal with the stress that stress produces after so much work in the office and so many day-to-day concerns.

Improve self-esteem

Seeing yourself better physically will make you feel good. Continuous exercise will enhance your self-image and improve your self-esteem . Regardless of weight, age or sex, physical exercise can raise the positive perception of one ‘s attractiveness and consequently, make you value yourself more.

Relieves anxiety

The neurotransmitters released during and after exercising may help people who suffer anxiety to subside. A bicycle ride or some medium or high-intensity aerobic exercise can reduce the symptoms that anxiety produces. Sports and exercise, therefore, not only serve to burn fat or gain muscle, but improve your emotional well-being as well.

Prevents cognitive impairment

As you get older, the risk of developing degenerative diseases such as Alzheimer’s disease increases, especially after age 45. Performing physical activity mainly between 25 and 45 years is achieved increase brain chemicals that prevent the degeneration of hippocampal neurons. In addition, practicing physical exercise on a regular basis and adapting the requirement for seniors, is associated with a lower risk of mortality. Mainly, as a consequence of a cardiovascular protective effect, physical activity decreases the risk of a cerebral infarction and improves cognitive function reducing the risk of dementia and Alzheimer’s disease.

Improve your social relationships

As your perception of yourself and your emotional health improve, your social relationships can also improve. Due to your increased self-confidence, you will be more likely to reach out to others, and if you participate in guided classes or engage in group sports, hopefully, you will meet new people.

Improve your memory

Regular exercise improves your memory and ability to learn new things, as it increases the production of hippocampal cells that are responsible for memory and learning. Research in this field relates positively to the brain development of children with their physical condition. This not only happens in the case of minors, the elderly can also improve their memory by training. A study by Winter and Breitenstein (2007), showed that performing sprints improves acquisition and retention of vocabulary in adults.

In short, physical exercise is natural, easy, helps you improve the quality of life, increase your self-esteem, prevent diseases and improve your learning.

The Importance Of Active Lifestyle

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When it comes to a healthy lifestyle, people prioritize having proper diet and nutrition. However, a healthy diet is only part of a well-structured lifestyle. The other important part is exercise. Exercise allows all systems in your body to perform optimally. Exercise strengthens and stretches your muscles. It lowers your blood pressure and your HDL cholesterol level, reducing your risk of heart attack or stroke. Exercise reduces stress and even increases your confidence level, as your overall health and appearance improves.

How Much Exercise is Needed

If you used to have a sedentary lifestyle it is not recommended that you immediately jump into an intense exercise program. The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. This can be done by increments of 30 minutes daily, five times a week. If you just started exercising or have not done it in a long time, it starts with increments of 10 to 15 minutes per day and increases gradually until reaching 30 minutes.

Types of Physical Activity

No activity is prohibited unless you have a medical condition that limits your ability to perform certain types of exercise. Have your doctor perform a general exam before starting any training regimen. If you have any heart disease or any other chronic condition, your doctor can design an exercise program specifically tailored to your needs. Any activity that requires moving your body and burning calories is a good exercise, whether it is walking, climbing stairs, swimming, dancing, hiking, cycling, playing sports or using a static bike. You are more likely to stick to the exercise program if
you choose an activity you enjoy doing and you can make it more fun if you invite a friend, or family member to accompany you.

Cardiac Benefits

According to the American Heart Association, a normal healthy heart beats 100,000 times each day and pumps 2,000 gallons of oxygen-rich blood flowing through your arteries to organs, and body tissues. By the time you reach age 70, your heart will have beaten more than 2.5 billion times. Exercise strengthens your heart, allowing you to pump more efficiently and deliver more oxygen to your body.

Pulmonary Benefits

The main function of the lungs is to deliver oxygen and remove carbon dioxide from the body. Regular exercise helps the lungs function more efficiently and allows the lungs to absorb more oxygen. Even people who suffer from chronic lung problems can benefit from the regular physical activity. Exercise strengthens the muscles of the limbs and improves endurance, which in turn reduces shortness of breath associated with chronic lung conditions.

Effects Of Exercise To The Organs In The Body

One of the main benefits of exercise for health is that it helps to normalize glucose, insulin and leptin levels by optimizing the receptor sensitivity to these substances. Perhaps this is the most important factor for the optimization of general health and the prevention of chronic diseases.

However, exercise also affects the body in myriad ways – both directly and indirectly. However, even the most unexpected side effects are almost universally beneficial. The following are some of the effects of the exercise:

The article mentioned in Huffington Post highlights a variety of biological effects that happen from head to toe when you exercise. Among these, we find changes in:

The Muscles. Glucose and ATP are used for muscle contraction and movement. To generate more ATP the body needs extra oxygen, so it increases breathing and the heart begins to pump more blood to the muscles.

If there is not enough oxygen, lactic acid will form. Small rips in muscles will make them grow bigger and stronger when they heal.

The lungs. As the muscles demand more oxygen (up to 15 times more oxygen than when they are at rest), the rate of breathing increases. When the muscles around the lungs can not move faster, you have reached what is called VO2 max – your maximum capacity for oxygen use. The higher your VO2 max, the more you’ll be in shape.

The brain. The increase in blood flow also benefits the brain, allowing it to function better almost immediately. As a result, you will tend to feel more focused after exercising. In addition, regular exercise will promote the growth of new neurons. In the hippocampus, these new neurons will help stimulate memory and learning. As stated in the article in Huffington Post:

“When you exercise regularly, your brain becomes accustomed to this frequent blood gain and adapts to turning off or on certain genes. Many of these changes stimulate the function of neurons and protect against diseases such as Alzheimer’s, Parkinson’s or even a stroke, and Keep away from age-related impairment. ”

It also triggers a variety of neurotransmitters, such as GABA, serotonin, dopamine, glutamate, and endorphins. Most of these are known for their role in controlling mood. In fact, exercise is one of the best strategies for the prevention and treatment of depression.

The heart. As mentioned earlier, the cardiac index increases with physical activity to distribute more oxygenated blood to the muscles. The healthier you are, the better your heart can do this efficiently, which will allow you to train longer and harder. As a side effect, this increased efficiency also reduces resting heart rate. Blood pressure will also decrease as a result of the formation of new blood vessels.

Joints and bones. Since the exercise can put on up to five or six times more weight than the regular activity. The greater bone mass is achieved at maturity and then begins to decline slowly, but exercise can help you maintain a healthy bone mass as you age.

Exercise with weight is actually one of the most effective remedies against osteoporosis since the bones are very porous and soft, and as you age, bones easily lose their density and, therefore, become more fragile РEspecially if it is not active.