Benefits of Exercise and Physical Activity
Exercise can benefit us in a number of ways if it’s done correctly and it doesn’t have to be seen as a chore. By exercising more often it can increase our general quality of life and improve the chances of living longer. We will go through the fundamentals of exercise and what counts as exercise and physical activity.
What is Exercise?
The guideline for physical exertion is anything that breaks into a good sweat. This means that your body is working hard to regulate temperatures and anything that is above a moderate intensity workout would be good enough. Activities that this may include in physical activity are riding a bike or fast paced walking.
Benefits of Physical Exercise
By exercising your weight levels can be maintained and you can prevent weight gain, aid weight loss and at the same time improve your body shape. The simple concept of maintaining weight at best is to exercise as much as the calories you eat. Think about your weight as the centre of a balance, if your calorific intake is the same as your exercise or calorie burn, then you’ll maintain weight. If your exercise increases compared to your calorie intake then you will lose weight, if your calorie intake is higher than your exercise calorie burn then you will gain weight.
Physical Exercise Can Improve Stress Levels
Stress levels in the current modern society can affect the body and mind and lead to illness and many problems, physical activity of aerobic or muscle strengthening can lead to benefit in reducing depression and stress. Physical activity produces endorphins that act as a natural painkiller and can enhance mood, brain function, alertness and concentration. Even as little as 5 minutes aerobic exercise can have a great effect on your mood and ability to concentrate when you are feeling tired.
Improve Confidence with Increased Physical Exercise
Part of exercising and increasing physical activity can improve self-confidence, by exercising over a long period of time and adopting that life change, you will also notice your body change, you will gain muscle and the ability to hold yourself upright, mentally you will feel challenges are easy to accomplish and this will help with goal setting such as running further, lifting heavier weights, losing weight, or developing stamina and endurance.
Exercise Anywhere You Want
The good thing about exercise is that it can take palace anywhere. Go and enjoy the great outdoors. Inside or out or you can even exercise in the comfort of your own home. The great British countryside is one thing that we are grateful for, things like long walks and treks. Bike rides to parts of the countryside you have never been too all can be combined and enjoyed with physical exercise. You can exercise as long as you want, need or can fit into your schedule.
Exercising For Success
Exercising and physical activity in order to maintain a sustained weight loss or maintenance should become part of a lifestyle choice. Over a period of 10 years of sustained physical exercise a person can see 3 times less weight gain than a person who doesn’t exercise. If we say we gain 1lb per year over a 10 year period for someone who constantly exercises, a sedentary person in the same time could gain up to 30lbs more, that’s just over 2 stone.
When considering exercise to lose weight have a look at FITT. Frequency, Intensity, Time and Type, you can increase or decrease all the aspects of this for example amount of times a week you do exercise, how fast or slow you run, the duration of your run, changing from weight training to running or aerobic activity.
Tips For Exercising and Physical Activity
In order to succeed in your changes here are some tips to get the best out of your exercise regimes:
1. Start Exercising Slowly – By starting slow you can improve over time, you will also prevent injury and it allows your body to adapt to new exercises and your body to grow.
2. Vary Your Physical Activity – The best way to keep motivated is to change up what you do, i.e. increase the speed or intensity of a workout; change from running to swimming for a couple of weeks. By varying what you do you’re more likely to succeed and it also keeps asking new question of your body to adapt and burn more calories as different intensity and exercises use different muscle. Your body has approximately 640 to 850 muscles.
3. Set Exercise Goals to Measure your achievements and keep you motivated – By setting a period of time or target, such as lose 5kg or run 5k under 30 minutes; you can target your exercises to your goal. Once you have achieved this then readjust and change your goals accordingly.
4. Create an exercise and physical activity schedule and keep to it – Once you have a routine and stick to it, your body will adapt, that’s why most training programs consist of periods of 6-12 weeks to stop outside factors influencing your exercise and stop you achieving your goal.
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