Benefits of daily exercise
Tập thể dục là phương pháp tập luyện đơn giản nhưng mang đến nhiều lợi ích đáng kinh ngạc có thể cải thiện gần như mọi khía cạnh sức khoẻ từ trong ra ngoài. Dưới đây là 10 lợi ích của việc tập thể dục mà bạn không nên bỏ qua:
1. Top 9 benefits of regular exercise
If you want to be healthy, you should exercise regularly. Just spending about 10-20 minutes a day on simple exercises like jogging or walking will bring you to a new page in your life.
1.1 Exercise makes you feel happier
Exercise is the simplest way if you want to have a healthy brain that functions perfectly. Because exercise is physical activity, whether choosing high or low intensity exercises will increase heart rate, increase blood circulation, and absorb more oxygen.
Many studies have shown that exercise improves mood and reduces feelings of depression, anxiety, and stress. Exercise will create changes in the brain to regulate stress and anxiety. It can also increase the brain’s sensitivity to the hormones serotonin and norepinephrine, which reduces negative thoughts. In addition, exercise can increase the production of endorphins that create excitement, highly effective in reducing pain. .
Many studies have shown that being active for 150 minutes can improve sleep quality by up to 65%. Not only does it help you sleep well, but your sleep also improves in duration and quality. If you want to know methods and exercises to get deep sleep, you can refer to: How to get deeper sleep?
1.2 Good for the brain and improves memory
Physical activities such as jogging and walking have been shown to increase the size of the Hippocampus – a part of the brain important for memory and learning. Physical activity will help your mind relax, your ability to concentrate and remember better.
Maintaining regular exercise will train healthy heart muscles, provide nutrients and oxygen to organs, especially the brain, and prevent deterioration and memory loss.
1.3 Exercise helps you control your weight
If you want to have a toned body, with three balanced curves, exercise seems to be the best solution that is safe for your health. Because exercise will help consume energy, reduce excess fat and create lean muscle very well. Exercise will help you control your weight, neither too thin nor too fat.
Our body consumes energy in 3 ways: digesting food, exercising and maintaining the operation of body functions such as heart rate, breathing… When you want to lose weight, you can choose intense exercises. High combined with dieting, reduced calorie intake, will reduce your metabolic rate, which helps with weight loss. If you want to gain weight, you can choose mid-range exercises, which both help consume energy and stimulate appetite. At this point, you just need to supplement complete nutrition with substances that provide a lot of protein and muscle to help you gain weight quickly.
1.4 Good for bones, joints and muscles
To perform physical exercises that require flexible and continuous movement of the muscle mass and skeletal system will stimulate muscle building if the intensity and protein intake are adequate. Because when you exercise, it will increase the absorption of amino acids in your muscles, stimulating muscle growth.
Elderly people and people who are physically inactive tend to have reduced muscle function. This is one of the great effects of exercise for the elderly, it will help improve the function of muscle groups, increase muscle strength and flexibility. Exercise also helps build bone density, prevent osteoporosis, and strengthen muscles and bones every day.
1.5 Exercise increases the body’s energy
Exercise will promote faster metabolism, helping to increase real energy to give you a healthy body. Furthermore, exercise can increase energy in people with chronic fatigue syndrome (CFS)..
1.6 Reduce the risk of chronic disease
Lack of physical activity is the main cause of chronic diseases such as diabetes, heart failure, cancer… Because many evidence has shown that exercise will help improve insulin sensitivity, enhance cardiovascular health, improve the efficiency of the respiratory system, and help reduce blood pressure and blood fat levels.
Exercise is a very good method of preventing and repelling cancer. When you maintain regular exercise, it will increase metabolism, eliminate toxins, and improve the immune system. Reduce the risk of uterine cancer with exercise.
1.7 Exercise is good for the skin
Our skin can be affected by oxidative stress in the body. The aging state of the body cannot eliminate free radicals – this is the agent that causes the destruction of part of the cell such as Protein and DNA, causing the cells to not function normally, damaging their structure. inside them and weaken your skin.
Exercising at a moderate level stimulates blood flow and creates skin cell adaptation. The body produces the body’s natural antioxidants, which help protect cells and delay aging. skin metabolism.
1.8 Provides natural pain relief
According to some studies, exercise can help control chronic pain, reduce pain and help improve quality of life for many people. Movement exercises will increase pain tolerance, help treat chronic pain problems such as back pain, fibromyalgia, pain caused by spinal degeneration, osteoarthritis, etc.
1.9 Exercise improves physiological function
Participating in regular exercise will strengthen the cardiovascular system, improve blood circulation, increase flexibility, increase muscle endurance and flexibility, help prolong lovemaking, and improve quality. sex life.
Because physical activity will increase muscle flexibility, stimulate brain excitement, and reduce stress. When the body is healthy, the internal organs work at their best efficiency, helping to improve performance and increase sexual pleasure.
2. Some small suggestions before planning your workout
Before exercising, you should have a general health examination to know your physical condition so you can choose appropriate exercises.
2.1 Choose a workout method
Exercise is great, but it’s not without its drawbacks. There are many exercises that require high technical and physical requirements. Therefore, you should check your general health to choose appropriate exercises. Especially for people with weak health and bone, joint and cardiovascular problems, they should check their health status to choose an exercise method that suits their individual condition.
Normally, for people in good physical condition, you can freely choose your favorite sport such as jogging, cycling, swimming… For people with musculoskeletal conditions, you can limit too much exercise and choose exercises. jogging, walking, cycling at low and moderate intensity. For people with cardiovascular problems, they should exercise physically with walking exercises, cycling… If you are too busy and do not have time to exercise, you can choose to buy an electric treadmill or bicycle. There are many exercise bikes and equipment to support exercise at home, so you can comfortably practice whenever you want.
Here are some suggestions on exercise methods. You should ask for advice from health experts to choose appropriate exercises to ensure safety and bring better overall weight loss results.
2.2 Nutrition
To have good health, nutrition is an essential part of everyone’s health. Nutrition during exercise needs to have enough energy and reasonable ingredients. If you focus too much on exercising without adequate nutrition, it will easily cause your body to become weak, the function of your organs will decrease, causing negative consequences for your health.
However, depending on the type, intensity, nature and volume of the body’s activities, scientific nutrition is supplemented. According to nutritionist Francesco Avaldi, “High-intensity exercise requires a lot of protein from meat and fish. As for medium-intensity exercise, supplement carbohydrates from cereals, lipids, and carbohydrates. Consult with health and fitness experts to ensure your workout plan delivers the best performance.
2.3 Rehydrate during exercise
Water accounts for 60-70% of body weight, water is an important factor determining biochemical reactions to create the body’s energy, helping to regulate body temperature and sweat secretion. However, exercising during exercise will cause your body’s body temperature to increase, causing dehydration. To compensate, you need to provide water regularly to avoid heat shock and exhaustion.
Before exercising, you should drink about 300-500ml of water 2 hours before exercise. Drink continuously during exercise, don’t drink when you’re thirsty. In drinking water, you can supplement glucose and vitamin C to provide energy for the body during exercise.
2.4 Choose the right moment and time
Exercise is great, but it’s not always the best time to exercise. When you exercise outdoors, the weather is always an important factor, directly affecting the intensity and effectiveness of your workout.
Because the weather is too hot or too cold, it will affect your performance and health. You should avoid harsh times and choose cool weather to have the best concentration for practice. You can choose early morning or late afternoon to practice because this is the time when the air is fresh and cool, suitable for sports practice.
Source: thethaotaiphat
