Everybody knows exercise is good for health. But many people do not exercise regularly because of their work schedule, disinterest, lack of knowledge, etc. Before reading about the health benefits of exercise, I would like to give a simple example about the design of our body that reveals the importance of exercise in everyday life.
We used to have a bike that we loved but did not ride much, simply keeping it parked. After a while, we noticed that when we looked at it for a travel, the engine would not run well because it was built to run. If you do not ride it, it will break down.
Just like that, your body was designed to move. It needs water, rest, healthy food, and exercise to run smoothly. When you park yourself in a chair and do not exercise, eventually you may damage your engine. Many people these days are sick because they are not using their body properly. Soon they will be affected by diseases like constipation, diabetes, etc.
If you have not done any exercises till now, then make a plan first:
- Choose which type of exercise is suitable for you.
- Set a time for exercise (i.e., Morning or Evening). Morning is more beneficial because you get some fresh air, it makes you brisk, etc.
- Don’t say tomorrow. Start from today and get all the health benefits of exercise listed below.
10 Health Benefits of Exercise
- Exercise helps to prevent and control diabetes: Exercise holds special benefits for diabetes. By burning calories, exercise helps to control weight, which is also an important factor in the management of type 2 diabetes. Exercise is also important for individuals with type 1 diabetes. It helps to lower insulin requirements and improves the body’s ability to use insulin.
- Exercise gives you restful sleep: One of the best ways to improve the quality of sleep is to exercise. At the same time, do not exercise within three hours of bedtime because it can cause insomnia. Stretching and relaxing your muscles at any time of the day help to ease stiffness and keep you away from trouble sleeping.
- Exercise slows the aging process: Everyone wants to look young and fit forever. But the reality is that adults typically lose approximately half to 1 pound of muscle tissue every year past the age of twenty-five. Our bodies naturally progress towards more fat and less muscle. Muscle is essential for maintaining a healthy body. And the only way to keep it strengthened is on a regular basis, which means do exercise regularly.
- Exercise builds strong bones: More research shows that exercise works better than calcium in building strong bones. Exercise can help prevent osteoporosis. It can treat it by providing strength to your bones and muscles. It will slow mineral loss and improve your overall fitness, which reduces the risk of falls.
- Exercise helps prevent colds and flu: Aerobic exercise such as brisk walking, jogging, or cycling boosts the body’s defenses against viruses and bacteria during the cold and flu season. Moderate amounts of exercise (i.e., thirty minutes, three to four times per week) produce positive results by increasing the circulation of immune cells from bone marrow, lungs, and the spleen.
- Exercise prevents heart attacks and heart diseases: One of the most important health benefits of exercise is prevention from cardiovascular diseases. Cardiovascular disease is the most common cause of death all over the world. Exercise protects you against it. Many studies show that moderate exercise is the single most important deterrent of heart-related problems.
- Exercise prevents cancer: One-third of cancer deaths can be linked to unhealthy diet and sedentary lifestyles. Simple movement and exercise decrease the risk of certain cancers such as breast, colon, and prostate cancers. Brisk walking for about half to one hour per day decreases the risk of breast cancer.
- Exercise promotes weight loss: Weight training exercises increase your muscle mass, which raises your metabolic rate and enables you to burn more fat. Aerobic exercise such as brisk walking and cycling is also a very effective way to lose weight. Moderate aerobic exercise is also quite effective at decreasing your appetite, but you must be in your target heart rate.
- Exercise increases perspiration: Sweating is one of the body’s ways of getting rid of waste products. The skin has been called the third kidney because it releases so many toxins from the body. At normal activity levels, people lose two to three cups of water a day in perspiration. But during an hour of hard exercise, people sweat out approximately a quart of water.
- Exercise increases your energy level: Aerobic exercise in your target heart rate range will increase your energy. Most people have the excuse that they are simply too tired to exercise. They don’t realize that regular aerobic exercise can dramatically increase their energy levels.
Additional Health Benefits of Exercise
- Exercise improves mental health: Regular physical activity is a proven mood enhancer. It stimulates the production of endorphins, known as “feel-good” hormones, which help reduce feelings of anxiety and depression. Even a moderate 30-minute workout can provide immediate mental health benefits, improving your outlook and helping manage stress more effectively.
- Exercise enhances cognitive function: Recent studies have shown that regular exercise improves brain function and memory. Physical activity increases blood flow to the brain, which promotes the growth of new brain cells and helps prevent age-related cognitive decline. This benefit is particularly important for older adults, as exercise can reduce the risk of developing conditions like Alzheimer’s disease.
- Exercise improves digestive health: Regular physical activity promotes healthy digestion by strengthening abdominal muscles and encouraging efficient movement of food through the digestive system. This helps prevent common digestive problems like constipation and bloating. Additionally, exercise helps maintain a healthy gut microbiome, which is essential for overall health.
For more detailed information on creating an effective exercise routine tailored to your needs, visit the American Heart Association’s Physical Activity Recommendations. To learn about the science behind exercise’s positive effects on the body, check out Harvard Health’s Special Report on Exercise.
Remember, the journey toward better health through exercise doesn’t require drastic changes. Start small, stay consistent, and gradually increase your activity level. Your body was designed to move—give it what it needs to thrive!