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Exercise Benefits for Health

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Exercise Benefits for Health

Exercise Benefits for Health

Exercise Benefits for Health

Exercise Benefits for Health

Exercise Benefits for Health

Most people know that getting exercise is good for their health, but how often do you think of it when you’re running a marathon? Some studies have found that runners who run at least three times a week can reduce the risk of death from heart disease by up to 30 percent. There’s also evidence that regular aerobic activity can contribute to weight loss and that running on a treadmill increases blood flow in your lower body and reduces blood pressure. Other research has found that high-intensity interval training (HIIT) can improve endurance, balance, flexibility, cardiovascular fitness, and strength, as well as brainpower. When paired with other physical activities, HIIT can help people get fit and enjoy life more. Here are just some of the reasons why you should try this type of workout in addition to running or walking.

1. It Can Improve Your Brain Power

The American Heart Association reports that “aerobic activity can prevent cognitive decline, especially in older adults and those with pre-existing conditions.” This proves that there are several ways to lose weight, including through different exercises. A 2019 study published in The BMJ found that aerobic workouts helped to decrease memory deficits, improve attention span, and speed up brain recovery after injury and stroke. Studies from Japan also reported decreased cognitive deficiencies and increased cerebral blood flow after 10 days of moderate aerobic training. These findings suggest that aerobic activities can help with cognitive abilities as well as memory function. One recent study published in Neurology found that improving mitochondrial function could slow cognitive decline in people who have Alzheimer’s disease. In addition, exercise is often accompanied by relaxation and stress relief. Anxiety, depression, and insomnia also are related to the process of becoming successful at something. Practicing meditation has been shown to improve mental health and the ability to relax. Research suggests that meditation may protect your brain against damage caused by oxidative stress. This means that practicing meditation helps your brain stay healthy and not become damaged like an aging person’s brain. Another way to maintain and increase brain power is through exercising, including aerobic activities.

2. Improves Physical Strength

Aerobic activity is known to affect your cardiovascular system and muscles positively. According to an April 6 2020 article in USA Today, aerobic exercise can reduce chronic pain, anxiety, and depression, which in turn improves muscle strength and quality of life. While most people can only run two miles per week, people with certain diseases such as diabetes, high cholesterol, obesity, and high blood pressure all need the same amount of physical activity. People with these conditions also tend to suffer from chronic fatigue, depression, lack of appetite, and fatigue. Researchers in the U.S. report that long-term resistance training can improve outcomes for chronic conditions including hypertension and diabetes. However, long-term aerobic workouts should be recommended not to everyone since they are difficult to start and do for very few weeks. They are also expensive, so be sure to choose a plan that best suits your situation.

3. Promotes Cardiovascular Safety And Prevention From Stroke

A 2017 University of Oxford study found that runners who ran at least four times a week had a 25 percent reduced chance of having a stroke. Researchers found that runners who run regularly had higher levels of red blood cells and platelets than if they did not regularly run. Red blood cells carry oxygen throughout the body while platelets filter waste products called plasma. An efficient supply of oxygen throughout the body will make the heart pumps harder and pump blood to the rest of the body better. A 2016 Harvard study showed that higher levels of low-density lipoprotein cholesterol and triglycerides were associated with a 5 percent lower risk of stroke when subjects were asked to live a 30-minute brisk walk every six days. As we age, our bodies tend to produce less, but still good, cholesterol. Since people with high lipid levels tend to have a higher risk of heart attacks, many people consider taking up to ten minutes a day at least five days a week of high-intensity interval training. One 2016 review in the Journal of Applied Psychology found that engaging in high-intensity interval training (HIIT) and physical activity regularly had beneficial effects in reducing the risk of dying from heart disease.

4. Strengthens Bones And Joints

A 2018 study published in JAMA Network found that aerobic exercise and resistance training helped to improve bone density, decrease bone fractures, bone resorption, and height, weight, and mobility. A 2011 study in Arthritis found similar results; researchers concluded that short-term aerobic exercise improved bone mineralization and strength, while also decreasing calcium absorption, bone fragmentation, and bone resorption. Several studies showed that people on prolonged aerobic training also showed improvements in bone density and bone strength.

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5. Lowering Blood Sugar Levels

Several studies have shown that carbohydrates, fat, and sugar are linked to insulin sensitivity. The American Diabetes Association reports that carbohydrates in foods tend to cause insulin spikes, which leads to the opposite effect that insulin tends to achieve. Insulin sensitivity often occurs when carbohydrates and fat are combined, so eating more carbohydrate-rich foods may cause insulin sensitivities. Keeping glucose levels down can sometimes require additional insulin injections. Regular aerobic exercise is one of the best ways to keep your blood sugar levels stable and decrease insulin sensitivities.

6. Protect Against Folds, Sores, and Rashes

People may get cold when they take more than 8,000 steps per month or sit down for long periods. Long walks also reduce inflammation and pain while relieving pain. Walking for a few minutes regularly can reduce stress and soreness that can often occur from sitting or standing all the time. Walkers also tend to have more muscle tone and do fewer aches and pains because they do not have as much muscle tissue around them compared to those who remain stationary. While you can go out and do your usual activities for the day, these steps are important to keep your body moving and avoid any problems resulting from stiffness, cramping, or leg and back issues. Many people also end up with bruises because of overexertion when doing daily chores and errands, especially if you need to use the bathroom every so often. Taking breaks or walking for 15–30 minutes a day can reduce swelling and discomfort often used. Walk at least six to 12 minutes with a friend or relative or do a half-hour or more on one day a week without a break or coffee. You can also try using a bike because it does just as good of a job as walking and getting out. It has no gas emissions, which cuts your carbon footprint.

Vitamins Also Help To Keep Your Body Healthy

A 2018 study in Pharmacy suggested that antioxidants, vitamins, and minerals can all promote good health. Vitamin C helps your body absorb vitamin D and B12, vitamin b12 is required for DNA synthesis, folate is necessary for cell division, and magnesium regulates calcium absorption. Omega-3 unsaturated fatty acids can be found in vegetables and fish. Some studies also indicate that omega-3 fats can reduce pain, depression, and the risk of cancer. Mucuna Pruriens is a herb used at the top of your head, and this study looked at the number of mouth ulcers in women who took omega-3 supplements. The authors determined that those who took more fish oil supplements had fewer ulcers than those who didn’t.

7. Supports Weight Loss And Losing Weight Faster

When you start to feel tired due to food, drink alcohol, or sugary beverages, stop. That is something to always remember when a craving comes and it makes you want to eat. Alcoholic drinks contain sugar, which contributes to your stomach filling you up. Foods like processed meats, soda, and refined grains tend to fill us up and keep us feeling full. Try to drink alcohol in moderation, but don’t give yourself too many sodas. Refined sugars are an ingredient that adds sugar to your diet. Avoiding sugary beverages like soda and juice will help to maintain that weight loss trend. Eating naturally is going to leave you feeling fuller because many foods have fiber. So instead, go easy on the sweet stuff so that you’ve got plenty of room for fruits, vegetables, and whole grains. If possible, add watermelon or orange peel slices instead of oranges and guavas cayenne pepper instead of cayenne pepper to your fruit bowl. Drink water or lemonade and eat dark-colored leafy greens, blueberries, raspberries, and cherries while you sip your glass of water. Drink green tea for weight loss while you work out during your workout.

8. Prevents Hypertension And Cholesterol Levels Rising

In 2012, researchers from McMaster University in Toronto discovered that high-intensity interval training or aerobic exercise could reduce the risk of death from heart disease and decrease blood pressure by 30 percent over nearly 30 years. Even without a major lifestyle, most people who exercise do tend most extra pounds by following a healthier diet. But for older people who suffer from Type II diabetes as well, a regular aerobic exercise program along with physical activities, such as walking, helps to lower blood sugar as well as maintain blood pressure and heart health. High-intensity interval training also helps to control cardiac health and also prevents heart attacks by lowering triglycerides. A 2008 study published in Medicine & Science suggested that high-intensity interval training had a greater impact on heart health when compared to walking or aerobic activities. However, some studies report that the benefits aren’t visible within 30 days of starting the new course of exercise.

Exercise Benefits for Health

Exercise Benefits for Health

Exercise Benefits for Health

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