If you are thinking about leading a more active lifestyle, you are not alone. In recent years an increasing number of Americans have started participating in more sports fitness and recreation. Whether you are trying to get fit build muscle or you are just tired of the couch. Here are some changes you can expect along the way during that first workout. You might feel more alert and energise. Because ramping up your heart rate means a boost in overall blood flow and oxygen to the brain. But prepare yourself for the day after when you will almost certainly get a case of Dom’s short for delayed onset muscle soreness.
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Health benefits In Nutshell
Given the overwhelming evidence, it seems obvious that we should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age.
It’s medically proven that people who do regular physical activity have:
- up to a 35% lower risk of coronary heart disease and stroke
- and up to a 50% lower risk of type 2 diabetes
- reduces a 50% lower risk of colon cancer
- up to a 20% lower risk of breast cancer
- a 30% lower risk of early death
- up to an 83% lower risk of osteoarthritis
- up to a 68% lower risk of hip fracture
- a 30% lower risk of falls (among older adults)
- up to a 30% lower risk of depression
- up to a 30% lower risk of dementia
What do Exercises do to Your Body?
The soreness will persist for about 72 hours. But the good news is you are less likely to get it again as long as you continue to regularly exercise that same muscles over the next few weeks. You will slowly start to ramp up the production of mitochondria via a process called mitochondrial biogenesis. Mitochondria are the parts of your cells that convert carbs fat and protein and to feel that your muscles use to do their job like flexing contract. After six to eight weeks studies have shown that people can increase their mitochondria by up to 50%with more mitochondria in their cells. You will start to feel more fit and your endurance will increase. So running three miles will no longer feel as difficult as it did during the first week. Once your six months in all of that hard work should finally start to show.
Exercises Affect your body According to Intensity and Duration
If your workouts focus on strength training. You will notice your muscles begin to take shape you are also less likely to fall off the workout wagon at this point exercise programs often see a 50%dropout rate within the first six months. But after that more people stick with it now if you are more focused on cardio than by nine months of regular exercise. You should see about a 25% increase in your vo2 max vo2 max is often used as a measure of fitness and refers to the rate your body can transport oxygen to your muscles for fuel basically higher vo2 max means you can run faster for longer. So a 25% increase means you can run about 20% further in the same amount of time after one year of regular exercise.
1. It Can Make You Feel Happier
Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression.
Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain .
Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also help them be more aware of their mental state and practice distraction from their fears.
Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.
In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression.
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods.
One study asked 26 healthy men and women who normally exercised regularly to either continue exercising or stop exercising for two weeks. Those who stopped exercising experienced increases in a negative mood. Because of the effects of exercise withdrawal on mood and inflammatory cytokine responses in humans.
2. It Is Good for Your Muscles and Bones
Exercise plays a vital role in building and maintaining strong muscles and bones.
Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age
Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.
Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling .
3. It Can Reduce Your Risk of Chronic Disease
Lack of regular physical activity is a primary cause of the chronic disease .
Regular exercise has been shown to improve insulin sensitivity, cardiovascular fitness, and body composition, yet decrease blood pressure and blood fat levels.
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease, and early death.
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases
4. It Can Help Skin Health
Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body’s production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging
5. It Can Help With Relaxation and Sleep Quality
Regular exercise can help you relax and sleep better .
In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep .
Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep .
Many studies on the effects of exercise on sleep have reached similar conclusions.
One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality .
Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.
What’s more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.
6. It Can Promote a Better Sex Life
Exercise has been proven to boost sex drive . It’s not avoidable that Health Benefits of Exercises also
Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles, and enhance flexibility, all of which can improve your sex life.
Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity.
A group of women in their 40s observed that they experienced orgasms more frequently when they incorporated more strenuous exercise, such as sprints, boot camps, and weight training, into their lifestyles
Also, among a group of 178 healthy men, the men that reported more exercise hours per week had higher sexual function scores.
One study found that a simple routine of a six-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71%
Another study performed in 78 sedentary men revealed how 60 minutes of walking per day (three and a half days per week, on average) improved their sexual behavior, including frequency, adequate functioning, and satisfaction.
What’s more, a study demonstrated that women suffering from polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks.
7. Push You To Live Longer
You are going to live longer than you otherwise would and that longer life. It will likely feel more fulfilling because exercise lowers the risk of anxiety and depression by reducing levels of stress hormones like cortisol and adrenaline.
Of course, all of these benefits depend on the type and intensity of your workout and how long you exercise each week. A balanced diet is also paramount to a healthy lifestyle for the average adult ages 18to 64 the US Department of Health and Human Services recommends either a minimum of two and a half hours per week of moderately intense exercise like brisk walking or biking or at least one hour and 15 minutes each week.
You may combine moderate and high-intensity workouts like running and swimming sprints on top of that. Make sure and take two days each week to strengthen your muscles with some weights or resistance training. This will help your overall speed and endurance as you begin. It is important to pace yourself and not push too hard too fast or you risk serious injury. You will discover that the fitter you become easier. It will be to exert a little more energy the next week, the week after. So forth exercise smart and often and you will be running marathons in no time you.
8. Have Positive Effect on Brain
What if I told you there was something that you can do right. Now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time. And protect your brain from different conditions like depression, Alzheimer’s disease, or dementia. Would you do it? Yes! I am talking about the powerful Health Benefits of Exercise. Simply moving your body, has immediate, long-lasting, and protective benefits for your brain. And that can last for the rest of your life.
In My Queries or Information Studied
So what I want to do today is tell you a story about how I used my deep understanding of neuroscience, to essentially do an experiment on myself. In which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today. I know that our brains, that is the thing in our head right now, that is the most complex structure known to humankind.
But it is one thing to talk about the brain, and it is another to see it.So here is a real preserved human brain.And it is going to illustrate two key areas that we are going to talk about today.
Two Key Areas of Brain
The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention, and your personality.
The second key area is located in the temporal lobe, shown right here. You have two temporal lobes in your brain, the right, and the left. And deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events. And that structure is called the hippocampus. So I have always been fascinated with the hippocampus. How could it be that an event that lasts just a moment, say, your first kiss? Or the moment your first child was born, can form a memory that has changed your brain, that lasts an entire lifetime? That is what I want to understand.
One research reveals, after recording the activity of individual brain cells in the hippocampus that subjects were forming new memories. And essentially try and decode how those brief bursts of electrical activity. That is how neurons communicate with each other. And how those brief bursts either allowed us to form a new memory, or did not.”
But I realized that the grant-writing was going well because I was able to focus and maintain my attention for longer than I had before. And my long-term memory — what I was studying in my own lab –seemed to be better in me. And that is when I put it together. Maybe all that exercise that I had included and added to my life was changing my brain.
Transformative thing that you can do for your brain
I have come to the following conclusion: that exercise is the most transformative thing. What you can do for your brain today for the following three reasons.
Number one: It has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin, and noradrenaline.
That is going to increase your mood right after that workout, exactly what I was feeling.
A single workout can improve your ability to shift and focus attention. And that focus improvement will last for at least two hours.
And finally, studies have shown that a single workout will improve your reaction times. That basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important. But these immediate effects are transient, they help you right after. What you have to do, what I did. That is changing your exercise regime, increase your cardiorespiratory function, to get long-lasting effects. And these effects are long-lasting because exercise actually changes the brain’s anatomy, physiology, and function.
How does Exercise Actually Impacts Brain ?
Let’s start with the important brain area, the hippocampus. The hippocampus or exercise actually produces brand new brain cells. New brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me.
Number two: The most common finding in neuroscience studies, looking at the effects of long-term exercise, is improved attention function dependent on your prefrontal cortex. You not only get better focus and attention, but the volume of the hippocampus increases as well.
And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters. But really, the most transformative thing that exercise will do its protective effects on your brain. Here you can think about the brain like a muscle. The more you are working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? The prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime. You are not going to cure dementia or Alzheimer’s disease. But what you are going to do is you are going to create the strongest, biggest hippocampus and prefrontal cortex. So it takes longer for these diseases to actually have an effect.
You can think of exercise, therefore, like a supercharged 401K for your brain, OK? And it is even better because it is free. So this is the point in the talk where everybody says, “That sounds so interesting, but I really will only want to know one thing. And that is, just tell me the minimum amount of exercise I need to get all these changes.”
Conclusion
First, good news: you do not have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise a minimum of 30 minutes an exercise session,and you want to get aerobic exercise in. That is, get your heart rate up.
From going into the innermost workings of the brain to trying to understand how exercise can improve our brain function. Now is to go beyond that rule of thumb that I just gave you –three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life. But it is one thing to talk about exercise, and it is another to do it.
We are going to do just one minute of exercise. It is call-and-response, just try to do exercise consistently and continuously. Motivate yourself by listening to music or anything that helps you be consistent until you complete it. and get the best Health Benefits of Exercises to be healthy altogether.
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