Eshealthtips.com – Regular exercise is one of the best things you can do for your health. It can improve your mood, reduce stress and anxiety, boost your energy level, increase your sleep quality, and even prevent some types of cancer.
Exercise can Improve Mood and Happiness
Exercise can be a great mood booster for people of all ages and fitness levels, but it is important to find an activity that you enjoy doing. Exercise can improve your mood by increasing the production of a number of brain chemicals that help boost happiness. These include endorphins, dopamine and endocannabinoids, which are all hormones that make you feel happy and more capable.
Getting your heart rate up with cardiovascular activities like running, swimming, cycling and team sports can also help improve your mood. But so can gardening, walking around the block or engaging in less intense physical activity. The key is to find something that you enjoy and are motivated to stick with for the long term. If you love exercise, you’re more likely to keep it up, which is a big boost for mental health.
There’s a lot of evidence that regular movement not only improves your mental health, but also helps protect it. The amount of exercise you need to reap these benefits varies by person, but it’s generally recommended to get about 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous-intensity activity. Weight-bearing exercise is the best way to build bone density. It is any exercise that requires you to move against gravity, including walking, jogging, hiking, climbing stairs, gardening, and playing tennis.
Forms of Exercise for Bone Health
Strength training, using weights or resistance bands, is another important form of exercise for bone health. It also puts pressure on your bones, which strengthens them and helps prevent fractures. A combination of exercise, an alkaline diet, and high-quality nutritional supplements can also boost your bone mass and reduce your risk of osteoporosis. Start with a low-impact weight-bearing activity and increase it gradually.
Running, jumping, and dancing are great exercises for building bone density because they have a high strain frequency (the number of times your muscles are under pressure during the workout). You can also try adding a few jolts into your walks to stimulate the bone-strengthening process. When you exercise, your body increases the production of endorphins and dopamine, which are mood-boosting chemicals. They increase your alertness, improve concentration and make you feel more positive.
In addition to boosting your energy, exercise can also help you to sleep better and wake up feeling refreshed. It also helps to prevent fatigue and can help you to fight off diseases such as cancer and heart disease. The type of exercise that is right for you will depend on your body, but a good way to start is with a low-intensity aerobic exercise such as walking or swimming.
Exercise Can Help Improve Sleep Quality
It may be hard to find time for exercise in your busy schedule, but it is important to make a commitment to exercising at least once or twice a week to reap the benefits. Taking up an activity you love can also make it more likely that you will continue to do it regularly. Aside from all the health benefits, exercise also helps improve your sleep quality. It promotes deep, slow-wave sleep phases, which are critical for your body’s immune system and muscle repair.
Several studies suggest that exercise can help you fall asleep faster and stay asleep throughout the night. It also helps you wake up feeling refreshed. The key is to make sure you’re consistent with your workout schedule. While you may see benefits immediately, it takes a few months of consistent exercise to reap the full benefits. Aside from aerobic activity, resistance training or mind-body exercises like yoga or tai chi can help you get to sleep faster and stay asleep longer. It’s also helpful to do your workout in the morning before you go to bed so your circadian rhythms are in sync.
Reference :
Ruby, Matthew B., et al. “The invisible benefits of exercise.” Health Psychology 30.1 (2011): 67.
