short term benefits of exercise: That exercising is good for your health is nothing new; sedentary life is related to diseases such as obesity, diabetes, cardiovascular problems, and different types of cancer. That is why the World Health Organization recommends a minimum of 150 minutes per week of moderate physical activity or 75 minutes of vigorous exercise. Following this advice will help us stay healthy in both the short-term benefits of exercise. Even if we hang up our shoes, we’ll continue to benefit long afterward, according to a study published in the journal Frontiers in Psychology.
What does it take to exercise?
It is time for you to decide to exercise. Every day we know of more benefits you get from doing it. You already know that it is good for your health and for you, but you may not know how good it is. It’s time to find out what it takes to start exercising. If you want to live longer, feel better, have more energy, and look better, there is no better remedy than to exercise. It is never too late to start, no matter your gender, age, or your current physical condition.
I will tell you some of the benefits of staying active, these can be bodily but also emotional and well-being. I hope this is the first step to motivate you to start a basic training program.
The main short term benefits of exercise are:
1. Reduces the risk of premature death, developing or dying from cardiovascular (heart) disease, high blood pressure, lowers cholesterol, and the risk of developing colon or breast cancer.
2. Very important is to reduce the risk of developing diabetes (high sugar). Exercising helps you reduce your weight and body fat. Increases levels of good cholesterol (HDL) and lowers triglycerides. Significantly improves glucose tolerance and decreases insulin resistance.
3. In the emotional area, it reduces depression and anxiety, improves the feeling of general well-being, and improves performance at work and in social activities.
4. Both aerobic exercise (running, cycling, swimming) and resistance exercise (weights) that increase muscle strength have proven benefits. Among them: improves cardiovascular and respiratory function, increases maximum oxygen consumption, improves blood supply to muscles, lowers pulse, and blood pressure.
5. Exercise keeps your muscles healthy. Your flexibility, your muscular strength, and that of your tendons and ligaments all improve.
6. Exercise also keeps your bones healthy. It is very important for preventing osteoporosis (low bone density), it prevents osteoarthritis, and frequent lower back pain is less in people who exercise regularly.
7. If you sometimes feel tense after a tough day at work, a walk or a trip to the gym can help you feel better. Chemicals have been found in the brain that makes you feel better and happier after exercising. This improves your mood, your self-esteem, and your confidence, it can even prevent depression.
8. We all know that when we exercise we burn calories, and the more intense the better. But there are easy ways to burn calories, like taking the stairs instead of the elevator, walking on the street, using the car less. Anyway, any exercise is good and helps you maintain your ideal weight.
9. Exercising helps you sleep better, with a deeper sleep that allows you to have better concentration during the day and increase your productivity and mood.
10. Exercising can improve your sex life, reducing erectile dysfunction problems, especially over the years.
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The research, carried out by experts at Duke University, in the United States, between 1998 and 2003, analyzes the effects of eight-month training periods. To do this, they divided sedentary people into different groups: a control group and three others with different intensities in the exercises they had to perform. Before starting, the scientists recorded different values, such as the size of their waists. And ten years after finishing training, they did a follow-up that revealed a very interesting piece of information.
The researchers found that the positive effects on the health of the participants continued to be maintained, although there were variations according to the level of intensity of the training. “The individuals, who before the study had sedentary lives, showed differences in their cardiorespiratory capacities and in cardiometabolic parameters,” the study points out. For example, the individuals in the control group and the low-intensity group had experienced a 10.5% reduction in peak VO 2, which is the amount of oxygen used by the body per unit of time and, as explained to BUENAVIDA Maria Jesus Nunez, Medical Director of Health, serves to ” transform chemical energy into mechanical, taking advantage of carbohydrates, lipids and proteins to carry out muscle contraction. ” Participants in the groups with a more vigorous level of exercise only experienced a decrease of 4.7%.
In addition, unlike the control group, the people who followed the training had less growth in their waist circumference, which is a “very good criterion for determining the amount of visceral fat a person has,” as he explained to BUENAVIDA Susana Monereo, dietician and member of the Board of Directors of the Spanish Society for the Study of Obesity (SEEDO). Those in the moderate-intensity group also had lower fasting insulin levels and lower blood pressure after age 10.
Ultimately, exercising is good for our health both in the short and long term. If you haven’t worn it yet, at BUENAVIDA we recommend the ones that report the most benefits, according to Harvard University.
The short term benefits of exercise
Exercising regularly is an important part of a healthy lifestyle. People who lead active lives are less likely to get sick and are more likely to live longer lives. Exercising allows you to have a better physical condition and also improves your mental health and a general sense of well-being.
It is important that physical activity is part of the lives of children, adults, and the elderly. Exercise doesn’t have to be strenuous– You can find ways to stay active that fit into your daily routine, such as walking. If you’ve never exercised or haven’t exercised in a while, it’s easy to get started. Physical activity is essential to maintaining healthy body weight and is even beneficial during pregnancy. However, make sure you take steps to stay injury-free and remember that nutrition and hydration also play a role. Eating the right nutrients provides the fuel you need to exercise, and drinking fluids helps prevent dehydration.
Staying physically active can help prevent serious illness. Here are some health benefits of exercising.
Short term benefits of exercise on health
Exercise can reduce the risk of heart disease and stroke. Inactive people have almost twice the risk of dying from heart disease compared to people who are active. So if you don’t exercise at all, getting a little more physical activity (for example, walking every day) can help lower your risk of these conditions.
Starting to exercise can also help lower high blood pressure (hypertension) . High blood pressure is common. If you have high blood pressure, you are more likely to have a stroke or heart attack. Exercise can help prevent high blood pressure and lower it if your pressure is already too high.
Exercising can help improve your cholesterol balance. There are two types of cholesterol: low-density lipoprotein (or LDL) cholesterol and high-density lipoprotein (or HDL) cholesterol. LDL cholesterol is sometimes called ‘bad cholesterol, while HDL cholesterol is called ‘good cholesterol. Elevated LDL levels and low HDL levels increase your risk of heart disease. Studies show that regular exercise, such as brisk walking or running, is associated with higher HDL cholesterol levels.
Benefits of exercise for your bones and joints
You are more likely to suffer from low back pain (lower back pain) if you do not exercise at all. Eight out of 10 people have low back pain at some point in their lives, but people who exercise are less likely to get it. If you have low back pain, exercise can help relieve pain.
Regular moderate activities, such as walking, swimming, and cycling, can help treat and reduce pain caused by osteoarthritis. This is the most common form of arthritis and affects around eight out of 10 people over the age of 50. Performing these moderate activities can also prevent and slow the progress of osteoarthritis.
Physical activity can increase bone mineral density in children and help maintain bone strength in adolescents. It also delays bone degeneration in adult life. This can help prevent osteoporosis – when your bones become brittle and more prone to fracture. High-impact exercise, such as running or jumping, makes the bones weight-bearing and increases bone density in younger people. Choose low-impact, weight-bearing exercises, such as slow walks or swimming, if you already have osteoporosis.
Short term benefits of exercise in chronic diseases
You are less likely to develop certain types of cancer if you are physically active. Exercise protects against colon cancer and breast cancer in women who have reached menopause. Some studies suggest that physical activity can also help prevent lung cancer and endometrial cancer.
Being physically active can help control and prevent diabetes. Staying active can help lower your risk of developing type 2 diabetes. Exercising is especially important if you are at higher risk of developing type 2 diabetes, such as if you are overweight, have high blood pressure, or a close family member with the disease.
The exercise is also good if you already have diabetes: physical activity on a regular basis can help control levels of blood sugar and prevent long – term complications.
Psychological short term benefits of exercise
Exercise can help prevent and treat mental illness. Some studies suggest that regular physical activity is as effective in treating depression as talking therapies or medications, but with fewer side effects than medications. Exercise may also be beneficial if you have anxiety-related disorders, such as phobias, panic attacks, or stress.
You are likely to feel happier, more satisfied with life, and improve your sense of well-being if you are physically active. Incorporate regular exercise into your routine and you will surely sleep better, reduce your stress levels and improve your image of yourself. Exercise may improve brain function in children and older adults.
Short term benefits of exercise to lose weight
Starting to exercise can help you control your weight . Physical activity burns calories and therefore helps create a healthy energy balance. To maintain a healthy weight, exercise is essential for everyone.
You are more likely to be obese if you are inactive. Just by doing physical activity, you can lose weight if you are overweight or obese: the more activity you do, the more weight you will lose. However, combining short term benefits of exercise with a healthy diet will mean that you will lose weight more quickly.
Short term benefits of exercise for children
With one in three children now falling into the overweight / obese category by age 11, it is more important than ever for children to be active.
Physical activity in childhood has many benefits including healthy growth and development. It helps children maintain a healthy weight and gives them an opportunity to interact with other people and make friends . Activities that make children’s bones bear weight, including jumping and jumping, can help protect against osteoporosis later on and help build strong, healthy bones . Physical activity can boost self-esteem and may reduce stress, anxiety, and depression in teens.
I hope that after reading this article you go out to exercise, remember that you can even have fun and enjoy doing it.
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