Chances are, you’ve heard countless times that exercising is “good for you.” But did you know that, deep down, it can also help you feel good? Getting the right amount of physical exercise can boost your energy level and help you improve your mood.
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Advantages and beneficial effects of physical exercise
Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:
- Physical exercise is suitable for all parts of the body, including the mind. The Physical activity causes the body to make chemicals that can help a person feel good. Physical exercise can help people sleep better. It can also help some people with mild depression or low self-esteem. Additionally, training can give people a real sense of accomplishment and pride in reaching specific goals, such as breaking a personal record in the 100-meter sprint.
- Physical exercise helps people lose weight and reduces the risk of developing some diseases. Even physical activity reduces the chances of certain conditions, such as obesity, type 2 diabetes, and hypertension. Physical exercise can help keep your body at a healthy weight. When speaking of health, it won’t be a bad idea to learn more about health issues you may encounter while practicing. If you want to feel safer, you should definitely consider getting a first aid certification before starting your exercise.
- Exercise helps you age well. It may not seem important to you now, but your body will thank you later. For example, osteoporosis (thinning of the bones) can become a problem as people age. Physical exercise that forces you to support your body weight (such as jumping, running, or walking) can help strengthen your bones.
The three parts of a stable exercise routine are aerobics, strength exercises, and flexibility exercises.
Aerobic exercises
Like other muscles, the heart appreciates a good workout. Anaerobic workout is any exercise that makes your heart pump and beat harder. If you provide your heart and lungs with this type of training regularly, they will become more robust and more efficient at delivering oxygen (in the form of oxygen-carrying cells) to all parts of your body.
If you’re on a sports team, chances are you’re already getting 60 minutes or more of moderate to vigorous physical exercise on the days you train. Some team sports that provide good aerobic training are basketball, soccer, lacrosse, hockey, and rowing.
But, if you don’t play any team sports, don’t worry; There are many ways to do aerobic exercise, either alone or with your friends. These forms include biking, running, swimming, dancing, rollerblading, tennis, cross-country skiing, hiking, and speeding.
Endurance training
The heart is not the only muscle that benefits from regular physical exercise. The other muscles in your body also benefit from physical activity. When you use your muscles, they get stronger.
Strong muscles are also an advantage because they support the joints and help prevent injury. Plus, muscle burns more energy than fat when you’re resting, so building muscle will help you burn more calories and maintain a healthy weight.
You don’t need to lift weights to strengthen your muscles and bones. Different types of exercises enhance different types of muscle groups, for example:
To strengthen your arms, try rowing or cross-country skiing. Push-ups and chin-ups, found in traditional gym classes, are also suitable for building arm muscles.
To strengthen your legs, try biking, rowing, or skating. Squats and leg raises are also good for your legs.
The best is the rowing, the yoga or Pilates, the planks. And the abdominals to strengthen the abdomen and the centre of the body.
Flexibility exercises
Strengthening the heart and other muscles is not the only important goal of physical exercise. Physical exercise can also help maintain flexibility, which means that muscles and joints are easily stretched and bent.
Flexibility also helps improve athletic performance. Some activities, like dance and martial arts, require a lot of flexibility. But greater flexibility can also help people improve performance in other sports, such as soccer or lacrosse.
It’s easy to find sports and activities that work on flexibility. Martial arts (such as karate), ballet, artistic gymnastics, and yoga are good options. Stretching after every workout will also help you improve flexibility.
What is the most suitable for me?
One of the main reasons people abandon an exercise program is a lack of interest: if what you are doing is not fun, it is difficult for you to continue doing it. The good thing is that you can try many different sports and activities until you find the one you like the most.
When choosing the proper exercise for you can help you think about your training personality. For example, do you like to exercise alone and on your schedule? If so, sports such as cycling or skiing or snowboarding might be a suitable option. Or do you enjoy the shared motivation and camaraderie of team sports? School sports, intramural sports, club teams, and spontaneous games are great ways to stay active with other people.
It would help if you also considered purely practical aspects, such as whether the chosen activity is affordable and available in your area. (For example, activities like horse riding are more difficult for people who live in the city) It would help if you too reflected on how much time you can set aside for sports.
It’s a good idea to speak with someone who understands this topic, such as a coach or fitness expert who works in a gym. You can design a program that is right for you and your fitness level.
Doctors know that most people benefit from regular exercise, even those with disabilities or medical conditions, such as asthma. If you have a health or other problem (such as being overweight or being a long way from being fit), talk to your doctor before starting any training program.
The beneficial properties of physical exercise on the heart, muscles, joints, and mind make it easy to see why it is competent to exercise. And the great thing about training is that it is never too late to start. Even the most minor things count as exercise when you’re beginning, like taking a short bike ride, walking the dog, or raking in the yard.
