Thursday, May 23, 2024

Benefits of regular exercise

The word exercise has a different viewpoint and meaning for people —

It could be a daily mundane routine in the name of maintaining good health

It could be something to pass your time, especially for older adults who have retired and now need to fill each day with activities.


It could bring upliftment to your being, so much so that if you miss your exercise routine for even a day, your body actually tells you at the end of the day that you have missed out.

Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from exercise no matter the intensity of the physical activity.

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. Be it through dancing, swimming, walking, a sport or gymming. Being active is the bottom line.

I’m sure you have heard this a million times over, that the health benefits, both physically and mentally of exercising outweigh the choice of being lazy. Exercising can improve nearly every aspect of your health in your organic body, physical appearance as well as balance your hormones. All of this leads to a life of wealth.

A hundred and fifty minutes of exercise a week (approximately twenty minutes a day) can do the trick, within weeks of regular exercise you will see results in your physical body— a glow on your face, softness to your skin and a refreshed look in your eyes, a result of toxins being released through your sweat pores during exercise thus protecting antioxidants, improving blood circulation, all-in-all delaying ageing.

If you are looking for weight loss through exercise, here is the deal — It’s a package deal — eighty percent diet restrictions and twenty percent exercise routine equals a consistent weight loss and maintenance of the lost weight. (Eighty percent of people put back all of the weight within six months)

The equation — 80% diet restriction + 20% exercise = A healthy life.

That is exactly the reason I have used the term ‘diet restriction,’ your diet has to be restricted from the three whites — sugar, refined flour, and salt. A lifelong restriction with a few and found cheat days. Otherwise you will land up feeling frustrated and get stuck in the weight loss yo-yo. It is a challenge initially, but worth all the time and effort.

Exercising releases endorphins, the happy hormones. Now this is a huge incentive, mid-life crisis, retirement, empty nests can really pull you down and if I may suggest, the one and only activity that guarantees results to bring happiness on a daily basis — it is exercise.

Go ahead and try it; If you wake up feeling low or the day pulls you down, just get up and start walking, do it slowly, fast, whatever, within twenty minutes, your metabolism will rise, your happy hormones will kick in and your mood will be elevated. I do it all the time, and on days when I battle between to exercise or not, I force myself to just begin and within minutes I’m back on track, dancing my troubles away.

“In fact, a study of women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression. The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods. Active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks”

If you have your weight in order, your skin glowing, and your happy hormones singing through a medium that comes for free — “Life’s a beach”

Guess what, there are even more benefits to share that can help you make a choice of getting off the couch and springing into action—

For the sleep deprived —“studies found that exercise helps improve sleep quality insomnia and reduced sleep latency, which is the amount of time it takes to fall asleep especially in older adults who are often affected by sleep disorders.”

For those who suffer from pain ailments — “For many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder. It can also raise pain tolerance and decrease pain perception.”

For those who are diagnosed with chronic illnesses — Regular exercise has been shown to improve insulin sensitivity, heart health, cholesterol levels and blood pressure. Belly fat reduction being imperative to decrease the risk of developing heart disease.

For those who need muscle tone and bone density — As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury.  Activities like weightlifting can stimulate muscle building when paired with protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids responsible for muscle growth and bone density thus helping prevent osteoporosis.

For those who want to get back the vitality into the bedroom — exercise together with role-play for the sexercise, no better advice here.

To sum it all up —

-Energise yourself and dump fatigue

Your body spends energy in three ways —

  • Digesting food
  • Exercising
  • Maintaining body functions like your heartbeat and breathing

-Get your brain memory bank ticking and blood flowing by moving

When in doubt — Exercise, Exercise, Exercise.

Vinita Alvares Fernandes
Vinita Alvares Fernandes is an Economics graduate, a writer and a Trinity College certified public speaker and communicator

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