The Facts on Exercise!

Updated: December 24, 2012
exercise couple feature

Exercise can have many great health and psychological benefits if done properly and regularly.

Exercise done regularly helps you build stronger muscles, achieve a stronger body and put on lean muscle while excess pounds.

Discover how you can incorporate exercise into your daily life for lifelong benefits.

exercise with weightsThe easiest way to stay in shape and maintain a proper health is to exercise regularly, but choosing a workout plan can be really overwhelming if you’re not used to practicing physical activity daily or to hitting the gym weekly.

The good news is any activity that involves running, moving, twisting, walking or jumping can be considered a workout as long as it keeps your heart pumping faster and forces your body to burn a significant amount of calories for energy.

So if your schedule doesn’t allow you to stick to the gym’s program, you can simply find those physical activities that you enjoy and can practice at home.

To make sure you make the most of your exercise, schedule them ahead: include them in your program at least 3 times a week and try to make each session 60-90 minutes long. Mix cardio with strength activities, as a healthy body means not only a low body fat percentage but also strong and well developed muscles.

Can’t find enough reasons to work out? Perhaps taking a look at the benefits physical activity provides to your body will motivate you!

Benefits of physical activity

1. Helps you control your weight

Physical activity accelerates the metabolism, stimulating the breakdown of fats for energy. As a result, it reduces the body fat percentage, helping you maintain a healthy weight and reducing the risk of obesity and overweight. This prevents the occurrence of diabetes, cardiovascular problems, high blood pressure and other conditions associated with excess weight.


2. Keeps cholesterol levels under control

A direct consequence of the first health effect of exercising is the reduction of bad cholesterol levels. When levels of fats are too high due to an inappropriate diet, excess amounts are carried through the blood stream to the layers of adipose tissue, where they’re stored for later use.

When these fats pass through the blood vessels, they stick to blood vessels walls, forming the so-called plaque which diminishes the diameter of arteries, leading to circulation problems. Physical exercises stimulate the use of fats therefore they reduce the amount of adipose molecules that remain in the blood stream for longer.


 3. Builds stronger muscles

By performing exercise regularly, you build stronger muscles, achieve a stronger body and put on lean mass while getting rid of fats and excess pounds. The stronger your muscles are, the better they work in supporting the body, protecting the bones and internal organs and maintaining a good posture. Flexibility, coordination and balance are also improved through regular physical workouts.


4. Improves mood and mental alertness

It’s well known that physical activity stimulates the release of certain substances among which endorphins and catecholamine, substances responsible for one’s mood. Endorphins are hormones released during stressful activities, which help your body handle pain and stress caused by exercise. These substances act like narcotics, so it’s no surprise the post-workout feeling is called “runner’s high” and fitness enthusiasts are considered exercise addicts.

Catecholamine – more specifically adrenalin and noradrenaline – enhance blood flow and increase the blood rate, stimulating the production of energy inside the body and improving the delivery of nutrients and oxygen to cells. Moreover, they improve mental alertness and enhance mood, helping you overcome depression and negative thinking.


5. Reduces fluid retention

Usually after workouts muscles retain more water as they need to rehydrate and replenish their nutrients intake after the intense effort. In healthy people the excess amount is weight traning exerciseeliminated through sweat and urine, but in some individuals, renal function is impaired therefore fluids aren’t properly filtered and eliminated.

Physical activity stimulates blood flow to kidneys, helping them perform at their maximum capacity and eliminate excess liquids. As a result, the puffy aspect of face, arms and legs and the discomfort caused by swollen legs and feet is reduced.

Exercising regularly is beneficial for lungs, for skin, nails and hair, for the digestive system, for eyes and the reproductive system as well, so if you want to improve your overall health state you should make time for workouts at least three days per week.

Choose an exercise routine that suits your personality and lifestyle.



Brad ClooneyWritten by: Brad Clooney (11 Posts)

Brad is fitness trainer and writer working on LA .

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