Importance of Exercise
An exercise is a form of physical activity that requires effort, which is carried out to sustain or improve health. The exercise involves structured, repetitive, and purposeful physical activity. Exercising is important as it boosts body energy. Numerous studies show many health benefits of doing exercises. It does not necessarily mean going to the gym but rather doing physical activities anywhere. A person can be active in short spurts throughout the day or set aside specific times of the day to exercise.
What Exercise Does to the Body
Regular exercise or physical activity is important for both the physical and mental health of younger and older adults. Exercise can involve things you enjoy doing, such as walking, bike riding, or dancing. Regular exercises over long periods of time result in long-term health benefits.
Meaning that regular exercise can reduce the risk of developing some chronic diseases such as heart diseases, blood sugar fluctuations, obesity, cancer, or cardiovascular diseases. The exercises can also help reduce stress, anxiety, improve brain power, increase muscle tone, improve bone strength, and improve self-confidence.
Exercises reduce the risk of premature death. A decrease in exercise increases the risk since the study reveals a graded inverse relationship between exercise and risks of cardiovascular-related deaths. The elderly are at risk of losing the capacity to carry out daily living activities due to a decline in musculoskeletal fitness. However, exercise improves the musculoskeletal function delaying the onset of disability, dependence, and chronic diseases.
What is the right amount of exercise?
We all doubt the optimal amount of exercise regarding frequency, duration, intensity, or even whether moderate or vigorous. Basically, studies show that regular and moderate exercises are associated with an average increase in life expectancy; besides, the benefits are seen even at lower levels of energy expenditure.
For example, individuals with the risk of cancer can have moderate physical activity for about 30-60 minutes per day and still have a greater protective effect against colon and breast cancer than low-intensity activities. The greatest benefit is observed in cancer survivors when they perform an exercise for 3-5 hours a week at an average peak. Moreover, running for 24-32 km per week is beneficial in people with osteoporosis to maintain bone mineral density. However, longer distances may lead to reduced bone mineral density.
Benefits of the right amount of exercise
Activities such as walking, bike riding, dancing show consistent improvements in cardiovascular fitness and a decline in cardiovascular risk factors. Exercise promotes health and reduces the risk of diabetes type II, hypertension, and adiposity.
Is a Gym Membership Necessary?
It is not a must that individuals pay for a gym membership since most exercise can be done anywhere. The most important thing is self-control and efficiency.
Conclusion
Exercises improve fitness and health as it reduces the risk of developing several chronic diseases. As a result, it improves the quality of life. Even 30 minutes of moderate exercise, an exercise that raises the heart rate, make you breathe faster, and makes you warm enough to make you sweat, a day can have substantial benefits. You only need to make it a routine and planning to add exercise to your life.
References
Elmagd, M. A. (2016, January). Benefits need and importance of daily exercise. https://www.researchgate.net/publication/306118434_Benefits_need_and_importance_of_daily_exercise
National Institute on Aging at NIH. (2018). Exercise and physical activity. https://order.nia.nih.gov/sites/default/files/2018-04/nia-exercise-guide.pdf
Oja, P., Titze, S., Bauman, A., Geus, B., Krenn, P., Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: A systematic review. https://www.researchgate.net/publication/51054095_Health_benefits_of_cycling_A_systematic_review
Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ: Canadian Medical Association journal = journal de l'Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351