Regular physical activity is any intentional movement that increases your heart rate and gets you sweating. It’s probably not what you think of as exercise, but it covers a broad range of activities, including walking the dog, climbing the stairs, playing tag with your kids, and even cleaning out the garage.
If you aren’t sure if you are physically active now, take this quick quiz to find out. There are many health benefits associated with being physically active.
These include: Improved cardiovascular fitness increased strength Reduced risk of obesity, hypertension and diabetes reduced stress Improved mental health and well-being, And much more…
Types of regular physical activity
Physical activities have different kinds of variants you can choose according to your body type, age, and physical condition. The best physical activity is walking regularly in the morning.
If you walk fifteen to thirty minutes in the morning you feel fresh and energetic, you can stay fit & increase the burn rate to two to three pounds of fat loss per week.
There are many different kinds of exercise appropriate for different levels of fitness and experience, from walking to weightlifting. You should choose an activity that you enjoy so that you continue to do it even after the initial excitement has worn off.
Some of the common physical activities you can do are…
- Lifting weights
- Interval training
10 benefits of regular physical activity:
Regular physical activity has the power of controlling our better living, increasing the chance to stay fit and fine, and leaving a good impact on proper body functioning.
The organization of Centers Of Disease Control & Prevention (CDC) says that, If you want to get a better experience of your health you must do some regular physical activity It doesn’t matter the person’s age, shape, physical condition, medical history, abilities, size, or ethnicity. Do your physical activity by addressing your capacity.
So here are some benefits you can get by including physical activities in your lifestyle…
1. Improve your memory and brain function
There are some neurological benefits of physical activity which improve brain health research. It happens when you do the right session of some moderate physical activity like avoiding vehicles while you are going anywhere near, walking in the morning in the fresh air, some moderate or light exercises, yoga, breathing exercises, etc.
The actual benefits you can get by doing these regular activities consistently…
- Exercise maintains the normal oxygen saturation levels and blood vessel growth occurs in areas of the brain.
- When you exercise your stress hormones are dropped down which increases the number of neurotransmitters. Our brain needs serotonin and norepinephrine to accelerate & process all the information.
- It decreases social anxiety and helps to be social and grow your identity.
- Improved processing of emotions, improves your mental health and helps you to be calm and quiet.
- Prevention of neurological conditions like strokes, control of hormone levels, etc.
- Exercise helps you to feel energetic, gives you a refreshing feeling, and helps you to be more focused and attentive in your daily life.
- It improves your memory, judgment skills, and sharp thinking and also keeps you active for a long time.
- It naturally improves blood circulation and blood cholesterol.
- Exercise keeps your mind cool, reduces your depression & anxiety, and also helps you to sleep better.
2. Protect against many chronic diseases
- Regular physical activity can help people manage heart diseases that are caused by chronic disabilities. It improves blood cholesterol, heartburn, and heart attack, and maintains normal heart functioning, preventing all types of heart diseases. For this reason, DRS advises heart patients to be active and do some regular physical activities regularly.
- Exercises are very good physical activities for those who have osteoporosis, joint pain, muscle weakness, arthritis, and muscle cramping.
- Reduce pain and improve body functioning, maintain blood pressure, and help to reduce all types of inflammation, and inflammatory markers including CRP (C-reactive protein).
- For those people who have type 2 diabetes exercise helps to control the insulin levels and blood sugar levels.
- Exercise helps to improve nerve damage, and controls hormonal imbalance, especially TSH hypothyroidism which stores fat in the body. Physical activities help to manage your weight.
- Physical activities decrease your risk of certain cancers or unwanted cell growth. So you need to include exercise in your routine.
- It improves your mood and maintains a healthy daily life.
3. Helps your weight management
- Physical activities play a critical role in weight management. Physical activities help to reduce extra calories which we intake regularly by drinking or eating unhealthy foods.
- It is needed to stay fit and burn extra fat from the body.
- It helps to reduce blood cholesterol and unwanted liver fat which is caused by our unhealthy eating habits and lifestyles so that you stay healthy from inside your body.
- It improves your energy levels so that you feel fresh throughout the day You can utilize your energy.
- When you exercise you burn unwanted extra fat. Like Belly fat. This is a type of fat that is uncontrollable and doesn’t want to go easily.
- By doing regular physical activity you can burn primarily belly fat.
- Regular exercises are very effective to prevent hormonal diseases like hypothyroidism, PCOS, and diabetes which are related to weight gain.
- Regular physical activities help to control your appetite. When you exercise or walk you need to take protein-rich food which helps to keep your stomach full for a long time.
- It helps to control your food cravings because when you eat high protein and fiber and avoid carbs your insulin levels are decreased. So that you haven’t been at risk of gaining weight again.
4. Lower blood pressure and improve heart health
Physical activity helps you live longer and prevents many chronic diseases, such as heart disease, high blood pressure, abnormal blood lipid (cholesterol and triglyceride) profile, stroke, type 2 diabetes, metabolic syndrome, and colon and breast cancers
Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.
5. Improve your quality of sleep and be beneficial to your mental health
- Physical activity has many benefits for mental health, including reducing symptoms of depression, anxiety, and stress.
- In addition, regular physical activity can help improve the quality of sleep by increasing activity in the brain’s reward system and helping to regulate levels of cortisol.
- A sedentary lifestyle is associated with an increased risk for depression and anxiety. People with a sedentary lifestyle are also more likely to experience poorer sleep quality, which can lead to daytime fatigue.
- Exercise can be beneficial for both mental health and sleep quality by improving the body’s ability to regulate hormones.
- Physical activity can have a positive impact on mood in people who struggle with depression or anxiety. One study found that people with depression who were physically active showed significant improvements in symptoms over 6 weeks, compared to those who did not exercise.
- While there is no evidence that exercise can cure depression or anxiety
- Regular physical activity may help some people feel better emotionally and reduce symptoms of these conditions over time.
6. Reduce feelings of anxiety and depression
- Exercise can be a great way to reduce feelings of anxiety and depression. When you get your body moving, you’re getting your blood flowing and oxygenating your cells, which helps you feel calmer and more relaxed.
- Exercise also releases endorphins, natural cannabis-like brain chemicals that make you feel good.
- Go for a walk if you are feeling down, If you work out or walk outside you can feel the purity and freshness of the weather. This might just help you to feel better!
- There are a lot of different benefits of exercise and feeling better mentally. It helps you to get rid of bad thinking and keeps you away from doing unsocial activities.
- Exercise can help you lose weight, which lowers your risk of high blood pressure and heart disease. When you feel well physically you can feel well mentally.
- Exercise improves taking regular decisions with mental clarity, sharpness, focus, and clear headed.
- It can also improve your sleep quality. And it reduces stress by decreasing cortisol levels in the body. So if you feel anxious or depressed, start working out to see if it helps!
7. Helps to lower blood cholesterol levels
- Exercise reduces bad cholesterol in your blood, and good HDL cholesterol increases.
- Exercise decreases triglycerides. An ester is formed from glycerol and three fatty acid groups. Triglycerides are the main constituents of natural fats and oils, and high concentrations in the blood indicate an elevated risk of stroke.
- It prevents unexpected strokes, heart diseases, heart attacks, and breathing problems, increases the capacity of taking oxygen, and controls blood sugar levels.
- Regular physical activity always keeps your blood pressure low.
8. Lower the risk of type 2 diabetes and some cancers
- Regular physical activity helps to reduce your development of type 2 diabetes and helps the normal production of insulin levels.
- It decreases the risk of metabolic syndrome. Metabolic syndrome creates some dangerous health conditions like low high-density lipoproteins (HDL) cholesterol, high triglycerides,
- some combination of too much fat around the waist
- It helps to reduce high blood pressure or high blood sugar levels.
- If you are active and do physical activities regularly you can prevent the risks of developing cancers like Bladder, Breast, Kidney, Lung, Stomach Colon, Endometrium, Esophagus, etc.
9. Create stronger bones, muscles, and joints and lower the risk of developing osteoporosis
- Being physically active can help you maintain strong bones, muscles, and joints.
- Regular exercise can help to prevent or slow the loss of bone mineral density (BMD), which is the number of minerals in your bones and can also keep your muscles strong and flexible.
- It can also reduce your risk of developing osteoporosis, a condition that causes your bones to become thinner and more likely to break.
- In addition, regular exercise can improve mood and help to relieve stress, which can have a beneficial effect on both mental health and physical health.
- Exercise improves the functioning of the central nervous system in the brain which is related to neuropathic pain. When your brain functions properly, your central nervous system sends a signal to the peripheral nervous system which causes peripheral neuropathy (leg nerve pain).
So here are some benefits which I described regular physical activities. It impacts people’s overall health and helps to maintain mental satisfaction. To prevent health issues naturally there is no alternative to maintaining a disciplined life. So stay healthy, fit, and active by doing regular light exercises regularly.