In this article, we are going to look at some of the regular exercise benefits plus a variety of physical activities for beginners to consider. Not forgetting, there are just so many regular exercise benefits attached to a variety of physical activities that you all should know. We’ve all heard it many times before — regular exercise is good for you.
And, for sure, it can greatly help you lose weight too. But, if you are like many beginners, you are either too busy or you have a sedentary job — and you haven’t yet changed your exercise habits. The good news is that it’s never too late to start. You can start slowly, and find ways to fit more physical activity into your life.
To get the most benefit, you should try to get the recommended amount of exercise for both your age and general health wellness. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer. As a result of regular exercise, your body will also be very physically fit to endure a lot of daily activities.
What Is Regular Exercise In A Physical Fitness Context?
By definition, Physical Fitness is a state of health and well-being that we achieve through regular exercise. More specifically, the ability to perform aspects of sports, occupations, and daily activities. Additionally, physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
In simple terms, a regular exercise routine in physical fitness awareness means taking good care of the body. By all means, all of us must strive to achieve wholesome health and wellness. Such as protecting our body from the intake of harmful substances, doing regular exercises, having proper food, enough sleep, etc. Overall, these terms define a healthy lifestyle today.
But, being physically fit is not just about general well-being, not quite at all! It also involves the mental stability or the internal peace of mind. However, if that isn’t enough, sportspersons can also use various dietary supplements for that extra boost.
But, ISSN points out that science isn’t totally sure how good supplements really are. Perse, being fit allows us to perform daily activities without being lethargic, restless, or tired. Whereby, a healthy and fit person is capable of living life to the fullest.
The Main Regular Exercise Benefits You Should Know
Want to feel better, have more energy, and even add years to your life? Just exercise. The health benefits of regular exercise and physical activity are hard to ignore. Everyone benefits, regardless of age, sex, or physical ability.
Need more convincing to get moving? Well, exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great but don’t worry if you can’t find a large chunk of time to exercise every day.
Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day—take the stairs instead of the elevator or rev up your household chores. Consistency is key. In nutshell, regular exercise helps prevent or manage many health problems and numerous disease-related concerns as well.
- Metabolic Syndrome
- High Blood Pressure
- Type 2 Diabetes
A good regular exercise routine provides us with quality health to both mind and body. And, as result, it helps us in the maintenance of good energy levels as a requirement to achieve success in life. Generally speaking, Physical Fitness for a Sports Person is a very crucial requirement. That’s if they want to stay fit throughout their careers.
Not to mention, it’s an adoption of various physical fitness and health wellness routines too. That’s in addition to vigorous exercises. No matter what sports activity an individual plays all-around, physical fitness is the most important thing.
Being physically fit helps you:
- reduce your risk of a heart attack
- manage your weight better
- have a lower blood cholesterol level
- lower the risk of type 2 diabetes and some cancers
- have lower blood pressure
- have stronger bones, muscles, and joints and a lower risk of developing osteoporosis
- lower your risk of falls
- recover better from periods of hospitalization or bed rest
- feel better – with more energy, a better mood, feel more relaxed, and sleep better
- Reduce your risk of some cancer diseases, including colon cancer, breast cancer, uterine, lung cancer, and the like
- It may also reduce your risk of falls.
Remarkably, for older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling. In most cases, the key benefits of a good regular exercise activity are just too much to fathom. Below are more elaborate benefits to consider in your daily regular exercise routine plan:
#1: Heart Diseases & High Blood Pressure Prevention
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly.
And, in the end, decreasing your risk chances of cardiovascular diseases. It can also help improve cognitive function and help lower the risk of death from all causes. To keep your heart at bay, physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed, and less anxious.
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You may also feel better about your appearance and yourself when you exercise regularly. Overall, this can boost your confidence and improve your self-esteem. Winded by grocery shopping or household chores and your blood pressure is quite pumping? Regular physical activity can improve your muscle strength.
And, as a result, this boosts your overall daily chores endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
#2: Obesity Management & Overweight Control
To enumerate, both Obesity & Overweight are complex diseases involving excessive amounts of body fat. Obesity isn’t just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure, and certain cancers.
Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink. You’ll also reduce the risks of heart disease.
Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, heart attack, and the like. Equally important, regular exercise can also lower your blood pressure and triglyceride levels.
Uniquely, it also helps your body manage blood sugar and insulin levels. Exercise can lower your sufficient blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
#3: It Helps Improve Our Mental Health & Mood
During exercise, your body releases chemicals that improve your mood and makes you feel more relaxed. This can help you deal with anxiety and stress and reduce depression risks. And, for those who smoke, it’s a great way to help them quit.
Suffice it to say, regular exercise may also make it easier to quit smoking, in this case, so that they can easily and quickly get back to their normal lives — by reducing cravings and withdrawal symptoms. A number of studies have found that exercise helps depression. For this reason, there are many views as to how exercise helps people with depression.
Consider the following case benefits for depression:
- Exercise may block negative thoughts or distract you from daily worries.
- Exercising with others provides an opportunity for increased social contact.
- Increased fitness may lift your mood and improve your sleep patterns.
- Exercise may also change levels of chemicals in your brains
- It regulates chemical hormones such as serotonin, endorphins, and stress hormones.
It can also help limit the weight you might gain when you stop smoking. Equally important, it also helps keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
#4: It Strengthens Our Body Muscles & Bones Structure
Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
Not only that, but by strengthening your bones and muscles, you’ll also greatly improve your sexual health. Regular exercise may lower the risk of Erectile Dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.
Overall, strong bones and muscles are also the main key ingredients for increasing your chances of living longer. Studies show that fitness can reduce your risk of dying early from top death causes like heart disease and some cancers.
#5: We Get Better Sleep & Always Feel Rejuvenated
Another great benefit is that it also improves your sleep. One thing is for sure, exercise can help you to fall asleep faster and sleep longer. Struggling to snooze? Regular exercise can help you fall asleep faster, and get better deep sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.
Although, there’s a good reason why you should consider a Late-Night Workout in your daily routine. Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. Now a new study, published Oct. 29, 2018, in Sports Medicine, suggests that you can exercise in the evening and it’s quite a safe routine.
Of course, yes, as long as you avoid vigorous activity for at least one hour before bedtime this can greatly work for you. Sleep recommendations for a long time suggested no exercise within the last 3 hours before bedtime. The idea was based on the theory that the stimulation of exercise would keep people awake.
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After all, exercising raises the core body temperature, increases the heart rate, and elevates adrenaline. Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels.
Thus, increasing your confidence about your physical appearance, which is why it may also boost your sex life. But, there’s even more to it than that. Regular physical activity may enhance arousal for women. And, as mentioned earlier, there’s even more for men who exercise regularly. And, for one thing, they are less likely to have problems with erectile dysfunction.
More so, than men who don’t exercise. They give you a chance to unwind, enjoy the outdoors, or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.
How To Create A Physical Fitness Plan That Works Best
One of the easiest parts of starting a physical fitness program is deciding to do it. Usually, there’s something inspiring you to make a change in your body. Maybe you tried on a pair of jeans that were too tight or there’s an upcoming event — a reunion, wedding, or party — where you’re going to see people you haven’t seen in a while.
Whatever it is, you’re motivated, you’re excited, and the fantasy of a new you is enough to inspire you. It’s the getting started part that can be tricky. And now, it’s time to learn how to harness that energy to get started. Then, thereafter, follow through with making your goal a reality. Planning and preparation are important when you’re getting started with exercise.
But, for you to be successful, you’ll also need momentum — and the more you can create, the easier it is to stay motivated. The best way to build and maintain momentum is with action. While it’s great to ponder your weight-loss goals and general fitness goals, simply focusing on your commitment to exercise and finding success in the workout itself can greatly help.
Since you’ll stay more motivated to keep at it. There’s something to be said for just doing it — before too much contemplation drains your energy. With that in mind, before you jump right in, there are a few things you should do in order to prepare and be surely ready. Consider the following useful steps that will help you plan your fitness journey.
Step #1: Get A Clearance From Your Doctor
If you have any injuries, illnesses, or conditions, or are on any medications, talk to your doctor to make sure it’s OK to exercise. Some medications may affect your heart rate, and it’s important to know how that may relate to your workouts. It’s a good idea to see your doctor before starting your program if:
- you are aged over 45 years,
- physical activity causes pain in your chest,
- you often faint or have spells of severe dizziness,
- moderate physical activity makes you very breathless,
- you’re at a higher risk of heart disease or you are pregnant,
- or, if you think you might have heart disease or you have heart problems.
Pre-exercise screening is used to identify people with medical conditions. Especially, that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you.
It may also be helpful to make an appointment with a personal trainer too. Obviously, to guide you in using the correct postures for different exercises. When you are new to exercise, it can be beneficial to have someone watch your body to ensure you aren’t moving in the wrong way.
Step #2: Prepare To Kickstart Your Workout Routine
When it comes to slimming down and toning up, there are two key types of workouts. First, there’s cardio, which burns calories by raising your heart rate.
Secondly, there’s strength training, which builds lean muscle that boosts metabolism, the rate at which you burn calories. Together, this pairing is very powerful. It produces great weight-loss results. The cardio workouts included in this program are designed to be done on any cardio machine.
For instance, a treadmill, elliptical, bike, or rowing machine as well. Prefer other activities like running, cycling, fitness videos, or group fitness classes? Choose another option as a substitute.
Step #3: Gather And Make Your Equipment Ready
Exercise and physical activity can be enjoyable. So take a dance class, hit the hiking trails, or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
In this case, gathering your equipment means that; for the strength workouts, you’ll need some equipment. Usually, it’s good to consider those readily available first:
Simply put, Exercise Balls are some of the best tools to strengthen the abs and back and increase stability. They come in different sizes to accommodate your height. When you sit on one, there should be a 90-degree angle at your hip joints and knee joints.
Yoga mats are thinner and have a more gripping ability to hold poses. Thicker mats are best for Pilates and abdominal exercises because they cushion the spine while you’re lying on your back.
Some exercises require heavier weights, while others will need lighter weights or none at all. Try to have a range of dumbbells such as:
- light sets (3 to 5 pounds for women, 5 to 8 pounds for men)
- medium sets (5 to 10 pounds for women, 10 to 15 pounds for men)
- heavy sets (10 to 20 pounds for women, 15 to 30 pounds for men)
NB: For each of the examples above, determine if training with any available method is the best fit for you. Sometimes, your answer may include more than one of the methods that work best for you.
Also important to know is how to determine how much weight you should use. Start with a lighter weight and perform a set. Continue adding weight until the exercise feels challenging but you can do the desired number of reps with good form, which includes moving slowly enough that you’re using muscle — and not momentum — to lift the weight.
Step #4: Start Learning From The Basics
It will also help to know the basic principles of weight training, including three key terms. In summary, the three principles of training should be followed in developing your fitness program.
Namely; the overload, progression, and specificity. When you increase the repetitions, amount of weight, or length of time in an exercise you’re accustomed to, you’re applying overload. Be sure to explain why you believe that type(s) of training is(are) in its (their) best application.
Always remember, the principal(s) must be in relation to end results. Let’s say you want to improve your upper body strength through push-ups. Your goal is to be able to do 100 straight push-ups, but you can’t achieve this goal yet. In order to accomplish this goal, you decide to start with 15 push-ups today.
Next, try to increase the number you want by one (and only one) each day for the next 85 days. Likewise, as part of your physical therapy after breaking your right leg, you do strength training on only your right leg. More so, to build the muscle back up to the level that your left leg is currently at.
Let’s also say you decide that you want to run a marathon — so you start a marathon training program. Unfortunately, you are not currently able to run 26.2 miles (the length of a marathon) yet. As such, you can slowly start to build up the number of miles you can run each week.
Chiefly, you also want to learn wrestling, right? And so, you join a wrestling team. Well, it’s important to realize, as you get stronger, you continue to increase the weight that you attempt to lift. The last rep should be difficult, but not impossible. And, you should be able to keep good form while doing it.
Step #5: Start To Record Your Measurements
This isn’t a must, but tracking your progress has many benefits, especially if your goal is to lose weight. In addition, keep yourself accountable and commit to achieving your goals. On that note, it makes it more likely you’ll reach — and even surpass — them.
Weighing yourself and keeping an exercise journal are two ways to track your progress. But, taking your measurements (chest, arms, waist, hips) will give you a little more information. For example, you may be losing inches even if your scale weight doesn’t change.
In that case, monitoring your measurements every few weeks can reassure you that you are, in fact, making progress. Perse, keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated. Increases in daily activity can come from small changes made throughout your day.
Such as walking or cycling instead of using the car. Getting off a tram, train, or bus stop earlier and walking the rest of the way. Or rather, walking the children to school than driving them there.
How To Make Physical Exercises Your Daily Routine
The very first step to include in regular exercise — as part of your daily routine — is to consider easier physical activities. But then again, they should be simple and actively useful. Bear in mind, even small changes can greatly help! For example, you can try to take the stairs instead of the elevator.
Or rather, walk down the hall to a coworker’s office instead of sending an email. According to MedlinePlus, you can also consider washing the car yourself — even park it further away from your destination. Another step is to become active with your friends or even family.
Keeping in mind, having a workout partner may make you more likely to enjoy exercise. Likewise, you can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
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Another great step is to make your daily regular exercise routine more fun. For instance, you can try listening to music or watching TV while you exercise.
Also, try to mix things up a little bit. Simply, because if you stick with just one type of exercise, you’ll get bored quickly. By the same token, another key step is to try doing a combination of activities. And, as such, you can find activities that you can do even when the weather is bad.
In that case, you can consider walking in a mall, climbing stairs, or working out in a gym. Eventually, even if the weather stops you from exercising outside, this is a very great step to compensate with. Most importantly, make sure that you always keep track of your progress.
Employing Proteins, Amino Acids & BCAAs In Your Plan
Considering the regular exercise benefits shown above, the most important thing to remember is to have plenty of food. And nutrients like protein in one’s diet. Obviously, because your body makes use of Proteins to build muscles. So, when one actively works out, one needs to be sure to provide enough proteins.
As well as supplemental and essential nutrients to their body. Fitness enthusiasts must also remember to take plenty of Amino Acids and Branched-Chain Amino Acids (BCAAs). On one hand, Amino Acids are molecules that combine to form proteins. Together with proteins, they are the building blocks of life.
And, while talking about regular exercise benefits, when proteins are digested or broken down, amino acids are left. Thereafter, the human body uses amino acids to make proteins to help the body in various ways.
On the other hand, BCAAs are very essential nutrients including leucine, isoleucine, and valine. They’re found in meat, dairy, and legumes. They stimulate the building of protein in muscles and possibly reduce muscle breakdown.
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