You have probably heard many times about the benefits of physical exercise and the importance of exercise for our wellbeing and health.
But the reality is, after a busy day at work and family chores, you are more likely to collapse on the sofa in front of the TV than exercise – it is time consuming, too hard and we hate it!
Finding the right diet and exercise plan is the key! Invest your time, money and effort into it – see the results which will help you to stay motivated and keep going and you will be amazed how exercise will change you!
The Department of Health in the UK suggests we all exercise for 150 minutes (or 2 and a half hours) per week. For people who do not exercise, that probably sounds a lot, but some exercise is better than no exercise.
In 2016, Cambridge University and the University College London (UCL), found that 60 minutes or more of exercise per week will reduce the chance of getting Type 2 Diabetes by 40%, and can even reverse the condition if you already have it.
Prevention of Obesity - benefits to exercise for losing weight. Physical exercise alone will help you to lose weight. If you are overweight or obese – the more you exercise the more weight you will lose, or you can combine diet and exercises to lose weight quickly.
Exercise and Heart Disease. Even walking every day reduces the risk of dying from heart disease. People who do not do any exercise at all double their risk of dying from heart disease.
Exercises to Lower Blood Pressure. Regular exercise helps to prevent high blood pressure and reduce it if it is already high.
Exercise and Cholesterol. An active lifestyle increases the level of “good” cholesterol (high-density lipoprotein – HDL) – especially running and brisk walking are linked to higher levels of “good” cholesterol.
Exercise and Diabetes. Exercise helps to control blood sugar levels and lowers the risk of developing Type 2 diabetes, which is very important for people who are at a high risk of developing type 2 diabetes (overweight, have high blood pressure or genetically predisposed).
Osteoarthritis Prevention. Osteoarthritis is very common joint problem which can be prevented by doing moderate physical activities like walking.
Exercise to Prevent Osteoporosis (low bone density). How to prevent osteoporosis – to reduce the risk of developing osteoporosis, do high-impact exercises such as running and skipping. If you already have osteoporosis you can do low-impact exercises such as walking and swimming.
Cancer and exercise - In the UK, MacMillan Cancer Support recently reported that patients undergoing treatment of cancer should do 150 minutes of physical exercise a week.
Exercise and Depression. How to overcome depression: exercises are the natural depression cure – they have the same effect for treating depression as taking treatments or medication, with no side-effects.
Phobias, Panic Attacks and Stress. Make regular exercise part of your daily routine and you should sleep better, boost your self image, lower your stress levels and generally feel happier. It is possible that you will even improve your brain function and complexion.
As men age, testosterone levels decrease. This can not only lead to weight gain, but also depression. A Japanese researcher presented in 2016 at the American Physiological Society, findings on the impact of exercise on Men's testosterone levels. With just a walk or a jog over a period of 3 months, 1 to 3 times per week for up to 60 minutes per day, testosterone levels increased by nearly 20%.
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