7 reasons to start exercising today
2020 has been full of unexpected events so far. The Covid-19 pandemic was by far the most dramatic one, shaking the lives of nearly every single person and family in the world. For most people it meant a whole new lifestyle, with one thing in common: increased time spent at home. When it comes to health and wellbeing the lockdown is a double-edged sword. On one hand more time available, on the other hand less opportunities to move our bodies. In this article you you find 7 reasons to start exercising today – it is going to change your life!
When we deal with something we cannot fully control, the best solution is to adapt. This principle also applies to health and well being. Giving we are spending more time at home and with our family members, how about finding ways to exercise together? The good news is that it’s possible and it can be fun. The bad news is that it requires a bit of conscious effort at beginning to create the new habit. However it will certainly payout in the short and long term for the brave hearts who pass the first stage of inertia.
First of all, why to bother to exercise at all? We will give you 7 reasons to start exercising today. Remember that to reap most benefit you need to make it a habit and engage in physical activity consistently time after time. Exercise is like an efficient medicine, that is not only free but also prevents healthcare expenses in the long term. Take a look at these reasons – what is he most appealing for you?
7 reasons to start exercising today
1. Helps you control weight
It both prevents gaining excess weight and helps maintaining weight loss. Is it enough motivation to put those calories to work? With aerobic exercise the body converts carbohydrates and fats into energy, in a process that consumes a lot of oxygen. Exercise makes our cardiovascular system better at delivering oxygen used to produce energy, which means less fat accumulated in the cells and more energy.
2. Reduce risk of diseases
It makes your heart and blood pressure a favour. According to NHS, exercise can reduce risk of heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower risk of early death by up to 30%. The list of diseases that can be prevented by exercising is long: people who do regular physical activity also have up to 83% lower risk of osteoarthritis, 68% lower risk of hip fracture, and 30% lower risk of falls among older adults.
3. Improve mental health and mood
Who would not go for an emotional uplift? It can be better than chocolate! Exercise promotes release of happiness hormones that will make you feel strong and de-stressed. But remember, the emotional prize comes only after the physical activity. According to NHS, people who exercise regularly have 30% lower risk of depression and 30% lower risk of dementia.
4. Help cognitive functions and learning
Regular exercise enhances memory and speed of learning. Studies suggest that exercise is the best way to prevent or delay the onset of Alzheimer’s disease. Exercise changes the structure and function of the brain by improving blood flow to the grey matter and promoting neuron multiplication.
5. Strengthen bones and muscles
If you crossed the 50s mark, you may feel that muscle endurance is not the same. The good news is that you can keep your strength going much longer by exercising. It releases oxygen and nutrients to your body and improves the performance of your cardiovascular system. Your heart beats stronger, your lungs breath better and you feel more energised.
6. Improves your sleep
It can help you fall asleep faster and improve the quality of your sleep. Ideally you want to exercise in early hours, not just before bedtime. Aerobic exercise boosts slow wave sleep, known as deep sleep, which the body relies on for recovery functions. As little as 30 minutes of moderate aerobic exercise may have a positive impact on your quality of sleep.
7. Increases longevity
Regular exercise is synonym of a healthy and fulfilling life into old age. Studies show that it increases lifespan and slows down the ageing of cells. A study from Harvard University found that as little as 15 minutes of physical activity a day can boost your life span by a few years. Another study of DNA shows that people who exercise have stronger protective caps at the end of their chromosomes resulting in cells that are years younger.
How much should I exercise?
Specialists suggest a minimum of 150 weekly minutes of concentrated physical activity spread throughout the week. You should aim to exercise all major muscle groups at least two times a week. To make effect, your workout needs to raise your heart rate and make you breathe faster and feel warmer. This is what is called moderate intensity activity. Want to do more? There is evidence that vigorous activity has stronger positive benefits than moderate activity. Think about that before having a break next time.
Sedentary lifestyle is a modern problem. Technology makes our lives so easier that people are less active nowadays. Adults spend on average more than 7 hours sitting, and people aged over 65 tend to spend more than 10 hours sitting or lying down. Sedentary habits are considered ‘silent killers’, which you should expel not only from your life, but also from your family’s.
Now that you know the 7 reasons to start exercising today, do you want ideas of exercises to do as a family? That’s a topic for the next article at our blog.
Struggling to find time to exercise? Let My Service Menu take care of your home chores and fixes, so that you have more time for yourself.
Remember to seek professional advice before starting new activities, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems.