Why is exercise so valuable? (Why Exercise is Wise) Let's talk about this!

You've probably heard that exercise is 'good for the body', right? That's true. But did you know that exercise is not only good for your physical health, but also incredibly beneficial for your mind? Well, if you exercise in a way that suits you, your body will feel great, your mood will improve, and your energy will be boosted. So, let's take a look at what exercise really is, what benefits it brings us, and how we can make it a part of our lives.

What are the great benefits of exercise for you?

Experts say that a young adult should get at least 60 minutes of moderate to vigorous exercise a day. Why? Here are some reasons:

• Good for the whole body and mind: Think about it, when you exercise, your brain health improves , and it becomes easier to remember what you learn. Some people have problems sleeping at night, and this is also a good solution for that. When you exercise, there are certain chemicals that are secreted by your body, which make you feel very happy and relaxed. To be precise, it reduces the risk of depression and helps control feelings like anxiety . In addition, when you complete a certain goal – think about something like learning a new dance routine well – it gives you a great sense of self-satisfaction and pride, right? That feeling can be easily achieved through exercise.

• Helps maintain a healthy weight and protect against disease: Regular exercise can help prevent unnecessary weight gain. Not only that, it can also help protect against a number of serious diseases, such as Type 2 Diabetes , Heart Disease , and High Blood Pressure . Bone-strengthening exercises – such as jumping, running, and weight lifting – can help keep your bones strong .

• Helps you age well: This may not seem like a big deal to you now. But, your body will thank you in the future for the exercise you do today. Did you know that regular exercise improves your quality of life – that is, your ability to enjoy life – as you age? It also helps maintain brain health and reduce the risk of conditions like Alzheimer's disease (a brain disease that causes memory loss). Some people are more likely to fall as they age, and exercise can help prevent falls and injuries from them.

Simply put, exercise is one of the best investments you can make for your body and mind!

Three main components of a balanced exercise program

If you're starting to exercise, you should also consider these three areas:

1. Aerobic Exercise

2. Muscle strengthening exercises (Strength Training)

3. Flexibility Activities

Let's talk about each of these in a little more detail .

How do I do aerobic exercise?

Like other muscles, your heart also loves a good workout. Aerobic exercise is simply any exercise that gets your heart rate up and your breathing rate up. When you do this type of exercise regularly, your heart and lungs become stronger and begin to deliver oxygen (via oxygenated blood cells) to all parts of your body.

If you play team sports – think basketball, soccer, hockey – you probably get at least 60 minutes of good cardio on your practice days.

But if you don't play team sports, don't worry. There are so many other ways to get cardio exercise!

• Cycling
• Running
• Swimming
• Dancing
• Brisk walking
• Tennis game
• Hiking

You can choose any of these.

What about strength training?

See, exercise isn't just good for your heart. The other muscles in your body love exercise too. When you use your muscles, when you work them, they get stronger.

Another benefit of having strong muscles is that they provide good support for your joints and reduce the risk of injury . Activities that strengthen your muscles also strengthen your bones.

You don't always have to lift weights to strengthen your muscles and bones. Different exercises strengthen different muscle groups. For example:

• Strengthen your arms: Rowing, pull-ups, and push-ups are great. Remember those exercises you used to do during sports period in school? Those are the ones.
• Strengthen your legs: You can do things like running, cycling, rowing, skating, etc. Also, exercises like squats and leg raises are very good for your legs.
• Strengthen your abdominal and core muscles: It's hard to find anything better than rowing, yoga or Pilates exercises, planks , and crunches.

How to develop flexibility?

Exercise not only strengthens your heart, muscles, and bones, it also helps keep your body flexible. Flexibility is the ability to stretch and bend your muscles and joints easily.

Being flexible can also help improve one's athletic performance. There are some activities, such as dancing and martial arts, that require a high level of flexibility. However, increased flexibility can also help one perform better in other sports, such as football.

It's easy to find games and activities that develop flexibility:

• Fought like karate
• Ballet dance
• Gymnastics
• Yoga

These are great choices. Stretching after you're done exercising can also help improve your flexibility.

How do you continue this exercise routine?

The main reason why many people stop exercising after a few days is because they lose interest . If what you are doing is not fun, it is difficult to continue, isn't it? But try to find out how many different sports and activities there are, and find something that suits you and that you like. Imagine that your friend Nimali goes to a dance class every evening. She enjoys it a lot, and she has been able to control her weight. You can also choose something that you like.

If you need a little more motivation , take a class, join a group, or find a friend to exercise with you. Then you won't miss a beat.

If you need help starting an exercise program that suits you and your fitness level, talk to a coach or a fitness expert at a gym.

In fact, moving more and sitting less is good for everyone. This is especially true for people with disabilities or medical conditions like asthma . However, if you have a health condition (for example, if you are not used to exercise), it is important to talk to your doctor before starting an exercise program.

Take-Home Message

So, putting all of this together, you probably now understand how wise and worthwhile exercise is, right?

The best thing is, it's never too late to start exercising!

Even small things can count as exercise – think of a short bike ride, a walk with your dog, or a few leaves in the garden. If you’re new to exercise, start with a few minutes a day and gradually work your way up to the aforementioned minimum of 60 minutes. Love your body and give it the exercise it needs. Then you can live a healthy, happy life!

Exercise, physical fitness, health, healthy living, cardiorespiratory exercise, muscle strength, flexibility