Physical fitness

 

It is not always easy for women to find time for exercise, but the benefits of diligence are enormous, and exercise is an important part of a healthy heart. Among other benefits such as helping to maintain a healthy weight balance and reducing stress, exercise reduces the risk of coronary heart disease (CVD), the first killer of women.

In line with the recommendations of the World Health Organization, the World Heart Federation encourages women to do at least 150 minutes of moderate exercise every week - just over 20 minutes a day.

Benefits of Physical Activity

Exercise keeps your heart healthy by:

1.     Significant reduction in the risk of heart disease and stroke in women

2.     Lowering high blood pressure, and maintaining a healthy blood pressure

3.     Helping to manage good weight balance and reducing the risk of obesity

4.     Lowering cholesterol levels

And there are other benefits to:

1.     Improving mental health
2      Reducing stress levels: exercise is a key to the head, as is the heart
3.     Improving blood circulation giving more power
4.     Improve your sleep
5.     Protects you from chronic diseases and other diseases
6.     Exercise can also help build self-esteem and confidence and can also provide a vehicle for social            inclusion and equality for women in society.

 

Top Ten Benefits of Regular Exercise

Exercise is defined as any motion in which your muscles work and your body needs to burn calories. Some include many physical activities such as swimming, running, walking, walking, dancing, many health’s, physical and psychological benefits have been found in performance. This will help you live longer (Reliable Source 1).

 

Here are the highest ten ways to exercise regularly to assist your body and brain

1. It makes you happy

Exercise has been shown to improve your mood and reduce feelings of depression, anxiety and stress (2 trusted sources).

It causes changes within the parts of the brain that control stress and anxiety. It increases the brain's sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression (1 reliable source).

In addition, exercise increases the production of endorphins, which help to produce positive emotions and reduce pain perception (1 trusted source).

Exercise has been shown to reduce symptoms in people with anxiety. It also helps to learn more about their mood and to practice their insane distraction (source 1).

The interesting thing is it doesn’t matter how intense your workout is. It seems that exercise is good for your mood even if the physical activity is not so intense.

In fact, a study of 24 women with depression found that exercising at any intensity significantly reduced feelings of depression (3 trust source).

The effects of exercise on mood are so powerful that choosing (or not) exercise can make a difference even in the short term.

One study asked 26 healthy women who exercised regularly, continued to exercise for two weeks, or stopped exercising. People who stop exercising experience an increase in negative mood (4 trusted sources).

 

2. It helps to lose weight

Other studies have shown that inactivity is a major factor in weight gain and arrears (5 trusted sources, 6 trusted sources).

To understand the effect of exercise on weight loss, one must understand the relationship between exercise and energy expenditure.

Your body uses energy in three ways: physical activity such as digestion, exercise and maintaining your heart rate and breathing.

When eating out, calorie depletion slows down your weight loss rate, which delays weight loss. In contrast, regular exercise has been shown to increase your metabolic rate, burn more calories and help you lose weight (5 trusted sources, 6 trusted sources, 7 trusted sources, 8 trusted sources).

In addition, research has shown that combining exercise with fat loss and increased muscle retention is important for weight loss (6 trusted sources, 8 trusted sources, 9 trusted sources, 10, 11 trusted sources).

 

 

3. It's sensible for your muscles and bones

Exercise plays a very important role in building and maintaining robust muscles and bones.

Physical activity like weight lifting stimulates muscle building once macromolecule is satisfactorily absorbed.

Exercise helps unleash hormones that increase your muscle's ability to soak up amino acids. It helps to extend and reduce their fraction (12 sure resources, thirteen sure resources)

As individuals become older, they lose muscle and performance, which may result in injury and palsy. Regular exercise is critical to scale back muscle loss and maintain its period of time (14 reliable sources).

In addition, if you exercise once a short while to forestall the pathology, it helps build bone strength (15 reliable sources). Interestingly, high-impact physical activity like athletics or running or casual sports like football game and basketball also can increase bone strength additionally to trivial sports like swimming and athletics (16 reliable resources).

4. It helps in your brain health and memory

Exercise improves brain operate and maintains memory and thinking skills.

First, it raises your rate that successively stimulates the flow of blood and atomic number 8 to your brain.

It conjointly stimulates the assembly of hormones that increase the expansion of brain cells.

In addition, the flexibility to exercise to forestall chronic ill health will profit your brain as a result of its operate is laid low with these diseases (32).

Exercising often in adulthood is incredibly necessary - as well as aerophilic stress and inflammation - to market changes in brain structure and performance (33 reliable sources, thirty four reliable sources).

Exercise is believed to extend the scale of the hippocampus, {an necessary a crucial a vital a very important} a part of the brain that's important for memory and learning. It works to extend mental functioning in adults (33 sure resources, thirty four sure resources, thirty five sure resources)

Finally, exercise has been shown to scale back changes within the brain that may result in Alzheimer's and schizophrenic disorder (36 reliable sources).

 

5. It helps in the quality of rest and sleep

 

Exercising regularly can help you relax and sleep better (37 trusted source, 38 trusted sources).

In relation to sleep quality, lack of energy during exercise triggers repetitive processes in sleep (38 Trusted Source).

In addition, raising body temperature during exercise can help improve sleep quality during sleep.

Numerous studies on the consequences of exercise on sleep have led to similar conclusions.

One study found that moderate and vigorous activity of 150 minutes per week improved sleep quality by up to 65% (40). Another increased sleep quality with 16 weeks of physical activity and helped 17 people with insomnia sleep longer and deeper than the control group. This helped them to be more active during the day (41 trusted sources).

Furthermore, regular exercise seems to be beneficial for the elderly who suffer from insomnia (41 trust source, 42 trusted sources and 43 trusted sources).

You will be simple with the type of exercise you choose. Aerobic exercise alone or in combination with resistance training can help aerobic exercise equally to sleep quality (44 trusted sources).

 

6. It can reduce pain

Chronic pain can be debilitating, but exercise can actually help alleviate it (45 reliable sources).

In fact, for many years, the only treatment recommended for chronic pain was rest and inactivity. However, recent studies suggest that exercise may provide relief from chronic pain (45 Trusted Source).

A review of several studies suggests that exercise may help participants with chronic pain reduce their pain and improve their quality of life (45 reliable sources).

Numerous studies (46 Trusted Source) suggest that exercise may help control pain associated with a variety of health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorders.

In addition, physical activity also increases pain tolerance and reduces pain awareness (47 trusted sources, 48 trusted sources).

 

7. It promotes a good sex life

Exercise has been shown to increase sex drive (49 Trusted Source, 50, 51).

Exercising regularly strengthens the cardiovascular system, improves blood circulation, increases tone muscles and flexibility, all of which improve your sex life (49 Trusted Source, 51).

Physical activity improves sexual performance and sexual pleasure, as well as increases the frequency of sexual activity (50, 52 reliable sources). Their group of 40-year-old women found that they were more likely to orgasm when they incorporated more powerful exercises such as sprints, boot camps and weight training into their lifestyle (53 trusted sources).

In addition, in a group of 178 healthy men, men who reported more hours of exercise per week had higher sexual performance scores (50).

One study found that a six-minute routine around the home helped 41 men reduce their erectile symptoms by 71% (54 trusted sources).

A second study of 78 sedentary men found that an average of 60 minutes per day (three and a half days a week) improved their sexual behavior, including frequency, adequate performance, and satisfaction (55 reliable sources).

Furthermore, a study showed that women with polycystic ovary syndrome who could reduce their sex drive improved their sex drive with 16 weeks (56 trusted sources) of regular resistance training.

 

8. It increases your energy level

Exercise can be a real energy booster for healthy people with a wide variety of medical conditions (17 reliable sources, 18 reliable sources).

One study found that exercising regularly for six weeks reduced the feeling of fatigue in 36 healthy people who reported persistent fatigue (19 trust sources).

In addition, exercise can significantly increase energy levels in people with chronic fatigue syndrome (CFS) and other serious illnesses (20 reliable sources, 21 reliable sources).

In fact, exercise seems to be more effective or non-effective in combating CFS than other treatments, including passive therapy such as relaxation and stretching (20 reliable sources).

In addition, exercise has been shown to increase energy levels with progressive diseases such as cancer, HIV / AIDS and multiple sclerosis (21 reliable sources).

 

9. It reduces your risk of chronic disease

Lack of regular physical activity is a major cause of chronic illness (22 reliable sources). Regular exercise has been shown to improve insulin sensitivity, heart health and body composition, although it can lower blood pressure and blood fat levels (23 reliable sources, 24 reliable sources, 25 reliable sources, 26 reliable sources).

In contrast, lack of regular exercise - even in the short term - can lead to a significant increase in abdominal fat, increasing the risk of type 2 diabetes, heart disease and early death (23 reliable sources).

Therefore, daily physical activity is recommended to reduce abdominal fat and reduce the risk of these diseases (27 reliable sources, 28 reliable sources).

 

10. It helps in skin health

Your skin is affected by the oxidative stress in your body.

Oxidative stress occurs when antioxidants in the body are unable to completely heal the damage caused by free radicals to the defense cells. It can damage their internal structures and damage your skin.

Although intense and absolute physical activity contributes to oxidative damage, regular moderate exercise increases your body's production of natural antioxidants, which help protect cells (29 reliable sources, 30 reliable sources).

In the same way, exercise stimulates blood flow and stimulates the adaptation of skin cells, which helps to delay skin aging (31 reliable sources).