Exercise: What’re The Benefits?
As daily exercise makes many changes to the body and mind; the only question is what actually is going on in there? So let’s have a quick roundabout of human physiology that depicts profound changes that take place and such changes bring huge health benefits as well. As the risks of cancer, diabetes, heart disease, and many other diseases lower when you take regular exercise. Lack of exercise can also weaken your immune system.
Exercise has a direct impact on the heart. As the heart is a muscle, and if you exercise and train it will improve its efficiency and effectiveness for pumping blood. Many things are unknown about the hearts affects from exercise, though I bet you didn’t know:
The heart expands while exercising. It stretches, and when that happens it contracts more and the amount of blood pumped out increases. With regular exercise, the heart becomes larger and its wall gets thicker and stronger. So undoubtedly exercise is good for your heart.
One of the biggest changes in the body caused by regular exercise is to muscle tissue. Active muscles are excellent for dealing with food energy, both fat and sugar. If you are sedentary, the muscle becomes less able to absorb glucose, so there is a higher risk of Type 2 diabetes. It is also less able to help burn off fats, so this accumulates elsewhere, including the arteries, and so there is an increased risk of stroke and heart disease.
Exercise also stimulates the body to make more antioxidants to mop up the free radicals produced through the burning of energy. This helps while exercising, but they also operate against other free radicals that may be created.
We know that there is a payback for all the hard work, and it relates to how exercise affects the brain. Aside from the health benefits, there are the mental benefits also. Exercise makes your body produce endorphins, which give you a positive mental outlook. You also benefit from the sense of well-being. Although, exercise isn’t a cure-all but it is one of the key factors in determining long-term health.
Those who train daily would soon be aware that their breathing has become more effective, but only minor changes are taking place in these tissues. The lungs don’t change very much with training. During exercise, the depth of breathing and the rate goes up, and gas exchange increases, but the training effects aren’t significant. The muscles used for breathing grow stronger.
How much exercise?
Modern studies are suggesting a minimum of 150 minutes of exercise a week, broken up, say, into five days of 30 minutes each of moderate exercise. Moderate is the key phrase that during specifically: moderate exercise, you could speak but you could not sing. One of the larger problems is people don’t work hard enough. One way to gauge this is walking pace. Walking at 100 steps a minute equalizes moderate. The evidence suggests you need to do some vigorous exercise, but if you have not exercised for a long period there is no benefit. Do things gradually and progressively. Try cycling, swimming or walking first before running. This will cut down on the risk of injury and avoid putting the system and body under too much pressure.