Exercise has long been known to help reduce the risk of many diseases, such as heart disease and diabetes, improve mood and lower high blood pressure. In addition to improving physical health, exercising regularly can also increase energy levels and help with weight management.
For many people, however, the biggest motivator to get moving is feeling better about themselves and their life overall. A regular workout routine has been shown to boost mood and self-esteem, and it can even improve sleep quality. It can also reduce pain from chronic conditions like fibromyalgia and low back pain, as well as decrease stress.
Studies show that both moderate and vigorous intensity exercise improves health, but the former is more effective at reducing the risk of some diseases. Moderate exercise is defined as any activity that increases your heart rate and makes you sweat, such as walking briskly or taking a dance class.
Vigorous activity is any activity that makes you breath hard enough to not be able to talk without pausing for a few seconds. This includes jogging, playing sports or fast walking. You can easily tell if you’re exercising at a vigorous intensity because your heart will be beating faster, you will feel warmer and your muscles will start to shake.
When you exercise, your body releases chemicals called endorphins that create a general feeling of well-being and positivity. They can even help to ease the pain of certain illnesses, such as headaches or migraines. This is why some people find that going to a spin class or a yoga class is the perfect way to de-stress after a tough day.
Getting regular exercise also helps to strengthen the bones and muscles, so it can reduce the risk of osteoporosis later in life. In fact, it can even reverse some of the bone loss that occurs naturally with age. Regular exercise also helps to keep the mind sharp by encouraging the brain to release proteins and other chemical that improve memory and thinking skills.
Most experts recommend that you do at least 30 minutes of exercise daily, which doesn’t mean you need to go to a gym every day. Instead, you can walk to work, do jumping jacks while watching TV or take a long walk on your lunch break. You can also break up your exercise into 10- to 15-minute chunks throughout the day if that’s more convenient for you. Just be sure to include both strength training and stretching exercises in your exercise routine. Having a variety of activities will make the workout fun and help prevent boredom, which can be a big motivation killer.
Milena Estêvão is a YouTuber passionate about sharing her experiences (challenges, successes and motivations) in the fitness activities she is involved in.
FIND HER ON INSTAGRAM OR YOUTUBE THROUGH THE BELOW LINKS