Nowadays, people are living in a world that is full of health hazards due to rapid industrialization and pollution. This has led to a change of lifestyles among people.
You will notice that physical activity in everyday life has greatly reduced and this has led to a number of problems related to health. Hence there is a great need to advocate for physical education activities.
In this era, a person can ensure to keep fit and healthy by getting involved in some physical activities often in order to exercise the muscles and other systems in the body.
According to experts, getting involved in physical activities helps the muscles and systems in the body to develop properly and can prevent health problems as well as diseases.
In order for a person to have better fitness, he/she needs to get involved in various fitness workouts regularly and shouldn’t have breaks in the health fitness programs.
Your fitness may decline when you decide to not follow your fitness program regularly.
The efficiency of the muscles are known to reduce as a result of irregular or less workout and for this reason, fitness exercises need to be performed every day.
Most of the physical and physiological benefits are associated with exercises. Inactive people of all ages can improve their well-being and health by becoming active on a regular basis.
Exercising regularly has a number of benefits to an individual such as reducing the likelihood of heart-related diseases, lowering blood pressure and many more.
Benefits the exercise provides
Lowering the risk of coronary heart disease
According to research, physically active individuals have a lower risk of developing heart-related diseases like heart attack and angina.
People who are inactive have a higher risk of developing coronary heart disease compared to those who are physically active.
Health experts recommend that people with a higher risk of heart-related disease should get involved in regular exercises to prevent their condition from getting worse.
In addition, studies show that people who get involved in physical workouts have a lower risk of having a stroke. Moderate activity such as taking part in sports often can lower the risk of heart disease.
Can prevent diabetes
In this modern world, many people are suffering from type 2 diabetes due to a change in their lifestyles. Incidences of diabetes are growing in youth and adults mainly due to lack of physical activity and obesity.
The main cause of diabetes is being physically inactive as seen in people’s lifestyles. Obese and heavily weight can increase the rate of having type 2 diabetes but this can be changed by getting involved in some sporting activities like cycling and running.
One main consequence of not engaging in exercises is the weakening of the insulin regulatory mechanisms in the body. Diabetes type 2 is caused when there are high levels of glucose in the blood due to inadequate production of insulin.
Insulin is a hormone that is produced by the pancreas and helps your body to convert glucose to glycogen for storage in the liver. A diabetic issue can be solved by engaging in regular aerobic activities because those activities increase the metabolism of glucose and insulin sensitivity.
This means that the cells of the body are able to transport glucose into liver and muscle cells.
Help to control of weight
According to some studies, obesity and an increase in weight are as a result of inactivity and the two are linked to increased risk of heart diseases, hypertension, abnormal cholesterol and much more.
Regular exercise is an important side effect for taking control of your weight. It’s known that dieting and exercise can play a huge role in taking control of your weight.
Dieting leads to low-calorie intake and low metabolic rate and this may delay loss of weight. On the other hand, regular exercises lead to an increase in the metabolic rate causing more calories to burn and this helps in losing weight.
Maintaining the weight you have means that the calories you ingest should be the same with the energy you burn. This means that in order for an individual to lose weight, he/she has to burn more calories than they ingest.
It’s more manageable to control your health issues when you maintain the appropriate weight. Exercise is important when controlling weight because it helps an individual to speed their rate of energy use leading to increased metabolism and this offsets the caloric overload.
Strengthen the bones and muscles
The human body continuously breaks up and builds the bone tissue. The old bone is replaced with new bone and during that process, calcium is also released to be used for various functions.
Calcium is important in various processes in the body such as maintain blood pressure and it keeps circulating in the blood. Whenever the levels of calcium are very low in the bloodstream, your body solves this issue by drawing calcium stored in bones.
During the early stages of life, the body usually builds bones faster and just losses a little of it. As one grows older, this changes since more bone are lost than formed.
In the end, the bones become weak and they are more susceptible to fractures. Doing some exercises can significantly slow bone loss.
Strong bones and muscles are a result of physical exercises such as lifting weights. Physically active individuals have a higher bone density and this is important because it prevents osteoporosis while aging.
Weight lighting for a short while in a few days each week increases the mineral content in bones as well as increasing muscle strength. It’s recommended for a person to get involved in physical activities that stimulate the growth of bone such as brisk walking, running and weight lifting.
It’s important to note that walking alone has little effect in increasing the bone density but it’s beneficial in providing stability and prevents fracturing of bones.
Lower risks of cancer
Individuals who meet the recommended amount of workout are less likely to develop some cancers such as colon, lung and breast cancers.
According to studies, exercise reduces the risk of those aforementioned cancers by nearly halve though more research is needed to ascertain this.
Being physically active and having regular exercises will assist you to maintain a healthy weight and may lower your risk of having cancer.
The reason is that obesity and overweight may increase the development of cancer.
Improves mental alertness and well being
It’s believed that regular exercising is good for an individual’s mind because it helps treat various mental conditions like depression.
In addition, physical exercises may help reduce the risk of having dementia and depression. Exercising definitely increases the heart rate and this increases oxygen and blood flow in the brain.
People with stress and anxiety can use exercise to relieve those two conditions and also to have a positive mood. From research, there is evidence that physical exercises affect the production of some hormones in the brain like serotonin and dopamine that improve your thinking and mood.
In addition, exercising regularly can stimulate the growth of brain cells as a result of the rapid production of growth hormones. It is very important for adults to do physical exercises regularly because the combination of aging with inflammation and oxidative stress causes a change in the structure and functioning of the brain.
For example, regular physical activity stimulates an increase in the hippocampus which is a section in the brain responsible for learning and memory.
People who are physically active are often sociable because they meet many people and this can improve the well-being of a person. Such people often stick to exercising routines because it definitely motivates them.
Exercising makes a person feel calmer, happier, have a better sense of well-being and can improve sleep for those with sleep disorders. Exercising regularly helps your body to relax and activates the recuperative processes due to energy loss.
These two things eventually improve sleep quality. The elder people are often affected with sleep disorders and engaging in some regular physical activities can be beneficial to them.
It’s commonly agreed that exercise is crucial in an individual’s life although many people don’t know what physical exercises they can engage in.
Exercise refers to a bodily movement that is performed with the aim of achieving or maintaining fitness or health. There are three kinds of exercise namely, light exercise, moderate exercise and vigorous exercise.
When doing light exercises, you can comfortably speak without going out of breath, for example, walking is a light exercise. Moderate exercise is whereby an individual goes out of breath slight during a session.
For example, moderately cycling up a hill. Vigorous exercise is whereby an individual is panting during a session. The individual feels like he/she is being pushed closer to the limit. For example, lifting heavy weight in a gym.
Improving performance isn’t something new in physically active individuals especially the athletes. It’s important to note that you should stay free from injuries when engaging in physical activities. You should eat healthy foods that provide enough fuel needed for exercising. Drinking plenty of water is also very important to keep you hydrated because the body requires water to function.
Having good nutrition is great because it helps in improving performance and in quick recovery after workouts. Your body requires the right nutrients before workouts so as to have strength and energy. Macronutrients which are protein, fat and carbs play different roles prior to exercising and their ratio depends on the type of workout and the individual. Protein helps to stimulate synthesis of muscles and quick recovery, carbs assist in maximizing storage of glycogen for high-intensity workouts and fats provide fuel for the body for workouts that are longer and less intense.
Timing of the meal
The time you take your meal before your training is important because it can affect the results. Having a complete meal two to three hours before exercise is the best thing you can do and the meal should contain fat, protein and carbs.
In case you take a meal less than one hour to your scheduled workout, you should go for foods that contain some protein and simple carbs that are fast to digest.
Doing so will halt stomach discomfort during the workout. Although fat is beneficial before workouts, it’s advisable to consume foods rich in fats two hours before workouts.
Using supplements may also be quite useful prior to workouts. Supplements are commonly used in sports to improve strength, reduce fatigue and enhance performance.
Examples of supplements you can have before an exercise is creatine, caffeine and beta-alanine.
How to start exercising
Regular exercise is one of the best things to live a healthy life. You will notice a positive change within a short time once you start taking part in physical activities.
Starting a workout routine can be a bit challenging and you should have realistic objectives that will help you adhere to your fitness program.
Consequently, exercising requires you to have discipline, commitment and determination for a long time. If you have no idea on how to begin, you can start with aerobic workouts like running, swimming.
You can then do calisthenics which involves pull-ups, sit-ups and push-ups. You should also try resistance training, sprinting and weight lifting. You can opt to do workouts alone or with a group.
Note that before getting started with an exercise routine, you should first consult with your doctor and have a medical examination. This will help you to know whether the intended exercise routine will put your health to risk.
Having a physical medical examination can assist you to optimize your exercise that meets your specific needs. It also helps you and your trainer to know your limitations.
After a medical checkup, create a plan with realistic goals and then stick to your routine. Experts recommend exercising for a minimum of one hundred and fifty minutes each week but you should start at a slow pace. This will help your body to rest and build up your fitness level.