Exercise is defined as any movement that makes your muscles work và requires your body toàn thân to lớn burn calories.
There are many types of physical activity, including swimming, running, jogging, walking, và nhảy, to name a few.
Being active sầu has been shown to lớn have many health benefits, both physically và mentally. It may even help you live sầu longer (1).
Here are the page đầu ways regular exercise benefits your body và brain.
Exercise has been shown to improve sầu your mood and decrease feelings of depression, anxiety, và bao tay (2).
It produces changes in the parts of the brain that regulate bức xúc & anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression (3).
Additionally, exercise can increase the production of endorphins, which are known lớn help produce positive feelings & reduce the perception of pain (3).
Interestingly, it doesn’t matter how intense your workout is. It seems that exercise can benefit your mood no matter the intensity of the physical activity.
In fact, in a study in 24 women diagnosed with depression, exercise of any intensity significantly decreased feelings of depression (4).
The effects of exercise on mood are so powerful that choosing lớn exercise (or not) even makes a difference over short periods of time.
One review of 19 studies found that active sầu people who stopped exercising regularly experienced significant increases in symptoms of depression & anxiety, even after only a few weeks (5).Summary
Exercising regularly can improve your mood & reduce feelings of anxiety and depression.
2. Exercise can help with weight loss
Some studies have shown that inactivity is a major factor in weight gain và obesity (6, 7).
To understand the effect of exercise on weight reduction, it is important to understvà the relationship between exercise and energy expenditure (spending).
Your body toàn thân spends energy in three ways:digesting foodexercisingmaintaining toàn thân functions, lượt thích your heartbeat và breathing
While dieting, a reduced calorie intake will lower your metabolic rate, which can temporarily delay weight loss. On the contrary, regular exercise has been shown lớn increase your metabolic rate, which can burn more calories to lớn help you thua trận weight (6, 7, 8).
Additionally, studies have sầu shown that combining aerobic exercise with resistance training can maximize fat loss và muscle mass maintenance, which is essential for keeping the weight off và maintaining lean muscle mass (9, 10, 11).Summary
Exercise is crucial khổng lồ supporting a healthy metabolism & burning more calories per day. It also helps you maintain your muscle mass and weight loss.
Exercise plays a vital role in building & maintaining svào muscles & bones.
Activities like weightlifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise helps release hormones that promote your muscles’ ability lớn absorb amino acids. This helps them grow & reduces their breakdown (12, 13).
As people age, they tover to lose muscle mass và function, which can lead lớn an increased risk of injury. Practicing regular physical activity is essential lớn reducing muscle loss và maintaining strength as you age (14).
Exercise also helps build bone mật độ trùng lặp từ khóa when you’re younger, in addition to lớn helping prevent osteoporosis later in life (15).
Some research suggests that high impact exercise (such as gymnastics or running) or odd impact sports (such as soccer và basketball) may help promote a higher bone density than no impact sports like swimming và cycling (16).Summary
Physical activity helps you build muscles & svào bones. It may also help prevent osteoporosis.
Exercise can be a real energy booster for many people, including those with various medical conditions (17, 18).
One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue (19).
Exercise can also significantly increase energy levels for people with chronic fatigue syndrome (CFS) & other health conditions (trăng tròn, 21).
In fact, exercise seems to lớn be more effective at combating CFS than other treatments, including passive therapies lượt thích relaxation và stretching or no treatment at all (20).
And let’s not forget the fantastic heart and lung health benefits of exercise. Aerobic exercise boosts the cardiovascular system & improves lung health, which can significantly help with energy levels.
As you move more, your heart pumps more blood, delivering more oxygen lớn your working muscles. With regular exercise, your heart becomes more efficient & adept at moving oxygene inlớn your blood, making your muscles more efficient (21).
Over time, this aerobic training results in less dem& on your lungs, và it requires less energy to lớn perform the same activities — one of the reasons you’re less likely to get short of breath during vigorous activity (22).
Additionally, exercise has been shown lớn increase energy levels in people with other conditions, such as cancer (23).Summary
Engaging in regular physical activity can increase your energy levels. This is true even in people with persistent fatigue and those with serious health conditions.
Laông xã of regular physical activity is a primary cause of chronic disease (24).
Regular exercise has been shown to improve sầu insulin sensitivity, heart health, and body toàn thân composition. It can also decrease blood pressure và cholesterol levels (25, 26, 27, 28).
More specifically, exercise can help reduce or prevent the following chronic health conditions.
In contrast, a lachồng of regular exercise — even in the short term — can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease (24).
That’s why regular physical activity is recommended khổng lồ reduce belly fat and decrease the risk of developing these conditions (34).Summary
Daily physical activity is essential khổng lồ maintaining a healthy weight & reducing the risk of chronic disease.
Your skin can be affected by the amount of oxidative sầu găng in your toàn thân.
Oxidative ức chế occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
Even though intense and exhaustive physical activity can contribute lớn oxidative damage, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells (35, 36).
In the same way, exercise can stimulate blood flow và induce skin cell adaptations that can help delay the appearance of skin aging (37).Summary
Moderate exercise can provide antioxidant protection and promote blood flow, which can protect your skin và delay signs of aging.
Exercise can improve brain function & protect memory & thinking skills.
To begin with, it increases your heart rate, which promotes the flow of blood & oxyren khổng lồ your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.
Plus, the ability of exercise to lớn prevent chronic disease can translate inlớn benefits for your brain, since its function can be affected by these conditions (38).
Regular physical activity is especially important in older adults since aging — combined with oxidative ức chế và inflammation — promotes changes in brain structure và function (39, 40).
Exercise has been shown lớn cause the hippocampus, a part of the brain that’s vital for memory & learning, to lớn grow in size, which may help improve mental function in older adults (39, 40, 41).
Lastly, exercise has been shown lớn reduce changes in the brain that can contribute to conditions like Alzheimer’s disease và dementia (42).Summary
Regular exercise improves blood flow lớn the brain and helps brain health & memory. Among muốn older adults, it can help protect mental function.
Regular exercise can help you relax & sleep better (43, 44).
With regard to lớn sleep chất lượng, the energy depletion (loss) that occurs during exercise stimulates restorative processes during sleep (45).
Moreover, the increase in toàn thân temperature that occurs during exercise is thought lớn improve sleep unique by helping body temperature drop during sleep (46).
Many studies on the effects of exercise on sleep have sầu reached similar conclusions.
One reviews of six studies found that participating in an exercise training program helped improve self-reported sleep quality & reduced sleep latency, which is the amount of time it takes lớn fall asleep (47).
One study conducted over 4 months found that both stretching and resistance exercise led to lớn improvements in sleep for people with chronic insomnia (48).
Getting bachồng lớn sleep after waking, sleep duration, & sleep chất lượng improved after both stretching and resistance exercise. Anxiety was also reduced in the stretching group (48).
What’s more, engaging in regular exercise seems lớn benefit older adults, who are often affected by sleep disorders (49, 50).
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can both improve sầu sleep quality (51).Summary
Regular physical activity, regardless of whether it is aerobic or a combination of aerobic & resistance training, can help you sleep better and feel more energized during the day.
Although chronic pain can be debilitating, exercise can actually help reduce it (52).
In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain (53).
In fact, one đánh giá of several studies found that exercise can help those with chronic pain reduce their pain & improve sầu their chất lượng of life (53).
Several studies also show that exercise can help control pain associated with various health conditions, including chronic low baông chồng pain, fibromyalgia, & chronic soft tissue shoulder disorder, khổng lồ name a few (53).
Additionally, physical activity can also raise pain tolerance & decrease pain perception (54, 55).Summary
Exercise has favorable effects on the pain associated with various conditions. It can also increase pain tolerance.
Exercise has been proven to boost sex drive (56, 57, 58).
Engaging in regular exercise can strengthen the heart, improve sầu blood circulation, tone muscles, và enhance flexibility, all of which can improve sầu your sex life (57).
Physical activity can also improve sầu sexual performance and sexual pleasure while increasing the frequency of sexual activity (57, 59).
Interestingly enough, one study showed that regular exercise was associated with increased sexual function và desire in 405 postmenopausal women (60).
A đánh giá of 10 studies also found that exercising for at least 160 minutes per week over a 6-month period could help significantly improve erectile function in men (58).
What’s more, another study found that a simple routine of a 6-minute walk around the house helped 41 men reduce their erectile dysfunction symptoms by 71% (61).
Yet another study demonstrated that women with polycystic ovary syndrome, which can reduce sex drive, increased their sex drive with regular resistance training for 16 weeks (62).Summary
Exercise can help improve sầu sexual desire, function, và performance in men & women. It can also help decrease the risk of erectile dysfunction in men.
Exercise offers incredible benefits that can improve nearly every aspect of your health. Regular physical activity can increase the production of hormones that make you feel happier và help you sleep better.
It can also:improve sầu your skin’s appearancehelp you thua weight và keep it offreduce the risk of chronic diseaseimprove sầu your sex life
And it doesn’t take much movement to make a big difference in your health.
If you ayên ổn for 150 to 300 minutes of moderate intensity aerobic activity each week or 75 minutes of vigorous physical activity spread throughout the week, you’ll meet the Department of Health & Human Services’ activity guidelines for adults (63).
Moderate intensity aerobic activity is anything that gets your heart beating faster, like walking, cycling, or swimming. Activities like running or participating in a strenuous fitness class count for vigorous intensity.
Throw in at least 2 days of muscle-strengthening activities involving all major muscle groups (legs, hips, bachồng abdomen, chest, shoulders, and arms), & you’ll exceed the recommendations.
You can use weights, resistance bands, or your bodyweight lớn persize muscle-strengthening exercises. These include squats, push-ups, shoulder press, chest, press, and planks.
Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you can inevitably improve your health in many ways (56).