Have you ever wondered how smokers can ignore the frightening images on cigarette packages? They see pictures of horrific diseases so often that they no longer notice them or worry about the effects of smoking. Now, how often have you been told the benefits of daily exercise?
The United States Bureau of Labour Statistics found that in 2019, only 19.3% of the U.S. exercised each day. With such a low percentage of people getting regular physical activity, I feel the need to remind everyone of the importance of exercise. Daily exercise has many benefits, some of which will save your life.
The Benefits of Daily Exercise
Regular exercise helps people maintain their weight and improve their physique, but it does so much more than that. The results of daily exercise include lowering the severity and risk of many common ailments, such as high cholesterol and certain types of cancer. It can lower your blood pressure and blood sugar and helps regulate your insulin levels.
Daily exercise has a positive effect on all aspects of life. You benefit by having more energy throughout the day, plus improved sleep at night. Better strength and motor skills make everyday tasks easier, which improves your quality of life. Exercise also helps you live longer, betters the immune system, and can boost your sex life.
If you’re getting older, physical activity will help you stay mobile for much longer. Activities like dancing improve balance and muscle control. Not only does this keep you moving, but it can also help prevent you from injuring yourself. Exercise strengthens bone density, reducing the risk of fractures. Just as your muscles grow stronger with exercise, your bones do too.
“You have to exercise, or at some point you’ll just break down.” – Barack Obama Click To TweetThe Mental Benefits of Exercise
Brain health and cognitive performance can also become better with regular exercise. After 30, brain tissue starts to decline. Physical activity is a suggested way to slow brain tissue loss. Also, exercise releases endorphins which sharpen the mind and aid focus.
Exercise has a huge effect on mood in the long and short term. Endorphins are released when the body is active, reducing stress and tension. This can also relieve headaches, neck pain, and general body aches.
Daily activity has a boosting effect on mental health as well. Aside from the mood-enhancing benefits of endorphins, stress reduction, and increased energy, it aids with neural growth and reduced inflammation in the brain. It has a positive effect on patients with depression, anxiety, ADHD, and PTSD. Having a routine also helps mental health, and exercise is a great way to start a daily habit.
You also build confidence by challenging yourself and seeing the amazing things your body can do. As you’re getting stronger and reaching new goals, you see yourself improving and get inspired.
Why Cardio is Important
Cardiovascular activity is any exercise that speeds up your heart rate and breathing. Aside from the general benefits of exercise, cardio is shown to improve breathing and heart strength. It can also improve lung function, making exercise easier.
Taking part in regular cardio strengthens the heart and makes it work more efficiently. It can then pump blood around the body easier. This also reduces the risk of heart disease and high blood pressure.
Also, cardio can lessen the symptoms of asthma by lowering stress and improving breathing. Regular cardio can reduce the chances of having an asthma attack and decrease the severity of them. If you have asthma, be sure to take regular breaks while exercising.
The Benefits of Strength Training
Cardio training isn’t enough to optimize our health and fitness. We need to incorporate strength training too. Strength training puts strain on your muscles, making small tears grow back stronger as they heal. However, you don’t need to bulk up or become a bodybuilder to see the amazing benefits. Exercises using light weights or bodyweight are all you need.
One of the benefits of strength training is keeping your body at a healthy weight. It raises metabolism and creates an afterburn effect, burning calories long after working out. Since it keeps your metabolism strong, strength training helps stop weight loss plateaus from happening.
You can also get muscle definition in the places that you want using strength training. For example, if you want a bigger booty, don’t forget to include your glute exercises. Strengthening the back muscles will give you a better posture.
How to Get the Benefits of Daily Exercise
When making your fitness plan, there are a few general guidelines. Adults are suggested to get around 30 minutes of cardio activity at least 5 days a week, paired with at least 2 full-body strength training workouts. For kids, 60 minutes of activity a day is recommended, with more vigorous activity at least 3 times a week.
Don’t forget to make modifications if necessary. You don’t need to overexert yourself during your workouts. Muscle stiffness and pain the next day is a good sign you overdid it. Warm up before your workout with some dynamic stretches or a few minutes of light activity. This will loosen up the muscles and lower the chance of injury.
Whether you enjoy going for bike rides or throwing on a workout video doesn’t matter, as long as you’re getting active. Even light exercise can give you great results. You don’t even need to spend money to exercise or have any equipment. What matters most is that you get moving.
Here are some daily exercise ideas:
- Throw on your headphones and go for a walk or jog.
- Go swimming at the local pool.
- Play a sport like baseball or hockey.
- Play some music and dance around the house.
- Hit the gym.
- Do some yard work.
- Make a bodyweight circuit to do at home.
- Try a new workout class.
- Lift some weights.
Making the Time to Work Out
Choosing to work out doesn’t have to be a huge commitment. Simply choose what works best with the time you have. Make sure you pick activities you like to do, or you’ll have a hard time motivating yourself to exercise. At the same time, try not to work out just before bed. It could keep you from sleeping. Sleep is also an important part of your overall well-being.
If you’re short on time throughout the day, break up your workouts to fit them in. When you don’t have a full 30 minutes, try making it into 2 15-minute workouts instead. If you can’t spare 30 minutes, do a more intense workout for 20 minutes. Even doing some bodyweight exercises while waiting for the microwave can have a positive effect.
The Importance of Exercise: In Summary
The importance of exercise goes far beyond keeping your body in shape. It improves many aspects of your life, such as heart health, mental health, and aging. Don’t forget to make a plan that works for you, so you have an easier time sticking to it. Also, make sure you’re taking advantage of the benefits of strength training and cardio for overall fitness.
Lastly, if you have a condition like asthma, diabetes, or osteoporosis, it’s best to consult your doctor before starting a fitness plan. The doctor may give you the all-clear or decide to run some tests first. You may get a modified exercise program from them or be set up with a physiotherapist. This way, you know you’re exercising safely.
Do you exercise every day? What benefits of daily exercise have you had? Let me know in the comments!
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References:
- https://www.medicalnewstoday.com/articles/324445#benefits
- https://www.ninds.nih.gov/Disorders/All-Disorders/Cerebral-Atrophy-Information
- https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise
- https://www.livestrong.com/slideshow/1008208-13-benefits-weightlifting-one-tells/
- https://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis/
- https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
- https://www.statista.com/topics/1749/physical-activity/
Excellent post on daily exercise.
Thanks!
Over the past year, I’ve gotten much more into exercise and I’ve noticed some pretty significant improvements in my mental health as a result, from less stress and anxiety to better body image. It really works!
I’m so happy to hear that Julia! I’ve felt the same uplifting experience as well. Watching your body grow stronger and having something to be proud of helps a lot.
Ang, well said. At age 62, I can echo this. And, for those who are reluctant, it need not be long – ten, fifteen minutes is all that is needed. As for the strength exercises, I echo that too, but again for the reluctant ones, you need not exercise like a body builder to accomplish a lot. Start light and build up to a reasonable routine. Technique matters as much as the weight – slow movements letting the weights down not drop, breathe in on resting moves and out on exertion moves. You provide good advice to me and others. Keith
You’re absolutely right, Keith. Exercise doesn’t need to be intimidating. Even small actions are beneficial 🙂
As someone who has been feeling low motivation to exercise lately, this was a great reminder of the reasons to keep doing it.
I’m glad I’ve given you some inspiration today! 😊
You really have. Thank you💕
I thought I had to smash the gym every day because that was the normal way to exercise but I have taken much more enjoyment in taking a slower pace with lots of walking and yoga couldn’t imagine my life without it now
Absolutely! If you don’t like it, you’ll find any excuse not to do it 🙂
I’m glad you’re still finding ways to keep fit, even with Covid-19 messing with everything. All the best 😊
Woah , there are so many benefits of daily exercise 😳, i hope i’ll keep doing this continuously , so i can’t have these mood swings everytime at least 🤭🙄
Yes there are 😊. Good luck!
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