What does exercise really do to us? Let's find out exactly what it does!

You've probably heard a thousand times that 'exercise is good for your body'. But did you know that exercise is not only good for your body, but also for your mind? If you exercise properly, your body will feel less tired, you will be able to stay energetic throughout the day, and your mood will also improve significantly. So, today, let's talk about what exercise really is, what benefits it gives us, and how to do it properly.

What do we really get from exercise?

Think about it, exercise is a valuable investment in your entire body and mind . The benefits are endless.

• A super boost for your brain: When you exercise, your brain's function and ability to learn new things increases significantly. If some people have problems sleeping at night, this can also be a good solution for that. When blood circulation to the brain is good, memory power also improves.

• A paradise for happy hormones : When you exercise, your body produces special chemicals that make you feel happy and relaxed. We call these endorphins. It feels like a little bag of happiness is being created inside your body. This helps you to reduce mental conditions like depression and anxiety .

• The real joy of victory: When you learn a new dance perfectly, or when you run 100 meters and beat your old time... Come on, there's a feeling of great pride and joy when you complete a goal with exercise, isn't it? Imagine, before you couldn't even do 5 push-ups in a row, but after practicing for a while, you can do 10 or 15! It's like winning a big competition.

Another thing is that exercise is one of the best ways to maintain a healthy weight and protect against some serious diseases.

• Stop Diseases: Regular exercise prevents unnecessary weight gain. It also prevents Type 2 Diabetes , Heart Disease,It can greatly reduce the risk of developing non-communicable diseases like high blood pressure . These are very common diseases nowadays.

• Stronger bones: Think about it, exercises like jumping, running, and lifting weights make your bones stronger. Just like the foundation of our house becomes stronger. This makes bones less likely to become weak and break easily as we age.

Now, this may not seem like a big deal to you when you're young, but exercise is essential to staying healthy and energetic as you age .

• Stay active as you age: Your body will thank you later. Proper exercise can improve your quality of life as you age. How wonderful it is to be able to do your own work without relying on others!

• Protects memory and prevents falls: This helps maintain brain health and protect against serious diseases such as Alzheimer's disease that gradually cause memory loss. It can also reduce falls and injuries such as broken limbs that can occur due to loss of balance as we age.

So, what should be included in this balanced exercise plan?

Okay, now we know how many benefits there are from exercise. But just running and jumping is not enough. To get the right results, you need to think about three main parts of your exercise plan. They are:

• Aerobic exercise
• Strength training
• Activities that increase flexibility

Let's look at each of these separately.

What is this ' aerobic ' exercise? How do you do it?

Like other muscles, our heart also loves a good workout. Aerobic exercise is simply any exercise that gets your heart rate up and makes you breathe a little harder. When you give your heart and lungs this kind of exercise every day, they become stronger and better able to deliver oxygen to all parts of your body through the blood cells that carry oxygen. Think of it like our body's 'delivery service' working perfectly. Every cell, every organ, needs oxygen to live and function. That's when the whole body is energized and refreshed. If you play a team sport, for example, basketball, soccer, or hockey, you definitely get 60 minutes or more of aerobic exercise on your practice days. But don't worry if you don't play a team sport. There are so many other ways to get aerobic exercise!

• Cycling
• Running (whether in the park, on the beach, or on a treadmill)
• Swimming
• Dancing (yes, yes, dancing to a song is also a great aerobic exercise!)
• Brisk walking
• Playing tennis
• Hiking
• Playing badminton

You can choose anything. The most important thing is to choose something you like.

So what is 'Strength Training'?

Not only your heart, but other muscles in your body also love exercise. When you use these muscles, they gradually become stronger. Think of it like watering and fertilizing a small plant and growing it into a big, strong tree. Another benefit of having strong muscles is that they provide good support for your joints and prevent unnecessary injuries. Some strength-building exercises also help strengthen your bones, as we've talked about before. You'll also see the benefits of having strong muscles in your daily tasks. Think of lifting a heavy load, moving a gas cylinder at home, or carrying a small child... Strong muscles help with all of these. You don't have to go to the gym and lift weights to strengthen your muscles. There are also things you can do at home. Each exercise strengthens each muscle group in your body. Take a look at these examples:

• For the arms: Rowing (there are machines for this), pull-ups (this is a little difficult, but very good), push-ups ( you must have done these during sports period in school, right?), and dumbbell exercises starting with small weights are great for the muscles of the arms.
• Strengthen your legs: Running, cycling, and skating are good. Also, exercises like squats (which are like sitting in a chair) and leg raises are very good for your legs.
• Build abdominal muscles and core strength: Rowing, yoga or Pilates , and exercises like planks and crunches are great.

How to increase flexibility? Is that even important?

Yes, of course! Exercise is not only about strengthening your heart, muscles, and bones. Exercise also helps keep your body flexible . Simply put, it means that your muscles and joints can stretch and bend easily. Think of it like a rubber band, which can be easily bent and pulled in any direction. When your body is flexible, your muscles and joints are less likely to be injured by unnecessary stretching. Just like a rubber band that stretches well does not break easily. Being flexible can also improve your athletic skills.Yes. Some activities, such as dancing or martial arts like karate, require good flexibility. However, increasing flexibility also helps you perform better in other sports, such as soccer. It's easier to move around quickly and maneuver your body. It's easy to find sports and activities that improve flexibility:

• Martial arts like karate
• Ballet dance
• Gymnastics
• Yoga (many people know this, it's great for the body and mind)

These are great choices. Also, stretching after you're done exercising can help improve your flexibility. Stretch for 5-10 minutes after each workout.

How do you continue this exercise routine without getting bored?

This is the biggest problem for many people. The biggest reason why many people start an exercise program with great enthusiasm and then stop after a few days is because they get bored, that is, they lose interest. Of course, if you don't enjoy what you're doing, it's hard to keep doing it. But don't worry! There are so many different sports and activities that you can choose from, so you can find something that suits you and that you enjoy! If you need a little more motivation , try these things:

• Take an exercise class: Zumba, aerobics, yoga.
• Join a team: In a sport you like.
• Find a friend: Exercise with you. Then, because of the other person, we'll keep doing it. Even if you're bored, you can say, "Oh, let's go today too."
• Try new things: If you get bored doing the same thing, try new exercise methods and exercise in new places.
• Listen to music: You won't feel tired when you exercise with some of your favorite songs on.
• Set goals: Set small goals (e.g. walk for 30 minutes 3 days this week), and give yourself a small reward when you complete them.

If you can, talk to a trainer or a fitness instructor at a gym and ask for help starting a program that's right for you and your fitness level. They'll tell you exactly what to do and how to do it.

Remember, everyone who can walk can benefit from getting some exercise and reducing the amount of time they spend sitting in one place throughout the day. There are also special exercises that can be done on medical advice for people with disabilities or special medical conditions, such as asthma. However, if you have any health problems (for example, if you are not used to exercise, if you have heart disease), you should definitely talk to your doctor before starting an exercise plan. It is very important.

Finally, a few things to keep in mind:

When you think about all these health benefits of being physically active, you probably now understand how wise and valuable exercise is. The best thing about exercise is that it’s never too late to start. No matter your age or your physical condition, there’s something you can do.

• Even small things count: Do you think you need to do big things? Do you think you need to go to the gym? No. Going for a short bike ride, going for a short walk with your pet, raking some leaves in the garden, walking to the store... Even small things like these can count as exercise. The important thing is to stay active throughout the day.

• Start slowly: If you're new to exercise, don't go all out. Start with a few minutes a day and gradually increase the amount of time, aiming for at least 60 minutes a day for the young person we talked about, and 150 minutes a week for an adult.

• Have fun, make it a habit: The most important thing is that the exercise you choose is something that brings you joy. Only then will you be able to continue doing it without getting bored or feeling forced. Make it a part of your daily life.

So, without further ado, start doing this valuable service to your body and mind today, right? Good luck to you!

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Exercise, Healthy Living, Physical Fitness, Mental Health, Aerobics , Strength Training, Flexibility