Physical Exercise In Our Everyday Life
Exercise has been preached to be essential to our well-being for the longest time; While its benefits are too many to mention, here are five benefits of physical exercise that you must know.
First of all, exercise is important in preventing illnesses. In fact, millions are suffering around the world from various afflictions stemming from inactivity. A sedentary lifestyle can give rise to a lot of diseases that could have been prevented with physical activity. In fact, this can give rise or increases the risk of diseases such as cardiovascular disease, high blood pressure, diabetes, osteoporosis, anxiety, and depression. A consistent exercise program together with a healthy lifestyle significantly reduces the risks of these illnesses to strike.
Secondly, training develops overall body function. Regular exercise strengthens muscles and bones, as well as improving body flexibility. In contrast, a reduction in physical activity can cause muscular atrophy, a condition that weakens muscles. Muscular atrophy reduces body strength and makes one more susceptible to injuries. The importance of these benefits helps in the well being of people from all walks of life. This is especially important for the elderly, as it slows down aging of these body parts, helping in maintaining a high quality of life even when they progress with age. In addition, exercise prevents obesity, a condition wherein body fat has accumulated to the point that health is adversely affected. And to top it off, physical activity strengthens the immune system. It is found in studies that immune system strength is correlated to physical fitness, hence, an increased regularity in exercise helps in preventing diseases from coming at you.
Thirdly, having strong muscles and bones improves body performance. This is especially important for those that engage in strenuous physical activity. For athletes and other occupations that use the body extensively, a body in tip top shape aids in overall performance. They can improve strength, increase stamina for better endurance, and can withstand wear and tear better than those that don’t exercise regularly. Conversely, weak muscles and bones increases the risks of injury, causing inactivity, reducing productivity, and makes someone suspect to more injuries and illnesses.
The fourth benefit of physical exercise is that it is a good recreational and social activity. Performing exercises is a good way to have fun and reduce stress at the same time. Reducing excess stress is essential as it prevents cognitive, physical, mental, and emotional breakdowns, as these conditions can reduce quality of life and leaves one suspect to disease. In addition, performing physical activities with others indirectly helps our social skills, while making us perform better, allowing for better results from exercise.
Last, but definitely not the least, is that physical exercise improves our physical appearance. A healthy proportion of muscle and fat contributes to a great body structure, something that all finds attractive. Also, they say that when you look good, you feel good. With that said, having a healthy and beautiful body increases your confidence, which is vital in improving both your performance and self-appreciation.
These are just five benefits of physical exercise there are still much more that can be mentioned, but these advantages should be more than enough motivation to get physical.
How Often to Exercise – Cardio and Weight Training
When it comes to weight loss, you may have wondered how often to exercise. Ir is a must to work out every single day, or could you allow a day or two of rest in between? And does it differ when you’re doing cardio workouts or weight training workouts?
Most experts, trainers, bodybuilders say that weight training should not be done every day because resistance exercises that stress your muscles create strains and sometimes tears in the muscle fibers, and the muscles then need 24-48 hours to heal and repair themselves.
On the other hand, it’s usually safe to do cardio workouts every day – especially if they don’t stress your muscles too much. Energetic walking, low-impact aerobics, using an elliptical machine or moderate paced bicycle riding shouldn’t strain your muscles too much and they can help you burn more calories and aid in weight loss.
Depending on your personal fitness goals, the frequency of your exercise will vary but basically a good routine would be to do a 30 to 60 minute cardio workout like those described above 4 to 5 times a week, and you should include 2 to 3 moderate to high intensity resistance training sessions.
It is a very good idea to give yourself at least one full day off from any kind exercise routines because having a day off from working out like you usually do is an excellent way to not only allow some well-deserved rest for your body, but also to help you relax mentally and emotionally.
Even though working out is mostly a physical activity, your emotions are involved too, and pushing yourself too hard can have some dangerous effects in the form of feeling stressed, frustrated, overwhelmed or “burned out.”
On your day off, you can still engage in physical activities, but try to keep them “unofficial” – activities like window shopping, playing with the kids in the backyard or taking a relaxing walk on the beach are great ways to relax, recharge and restore your physical and mental energy.
Only you and a consult with your doctor can determine how often to exercise for your well-being, but for the majority of people, the general guidelines we’ve shared today should be more than acceptable for overall health and fitness.
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