The Importance Of Active Lifestyle


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.