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15 Best Exercise Tips & Advice for Your Health
Exercise is the only medicine that helps both your body and your mind.
Exercise is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Our health is now suffering as a consequence.
This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you to lead a healthier and happier life.
People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.
Best Exercise tips to lose weight
One of the most obvious ways in which exercise helps you lose weight is through the burning of calories, which helps you lose weight and keep it off. If you exercise regularly, you burn more calories than you consume. This means that it's easier to reach your weight loss goal without any diet or exercise plan.
As you burn more calories, you lose weight, regardless of your food intake.
At least 30 minutes of exercise three times a week – that's equivalent to a brisk walk for a woman who weighs 60 kg or a brisk walk for a man who weighs 70 kg – is enough to help you lose weight and keep it off.
An even healthier way to lose weight is to exercise regularly, at least one hour a day. However, you must exercise vigorously, with or without breaks.
Best Exercise tips that can help you control your mood
Being physically active can also help manage mental health problems. It can help you better cope with everyday stress and can help to prevent depression.
Exercise can improve your heart health
Regular exercise can help reduce your risk of high blood pressure, heart disease and heart attacks. If you've had high blood pressure, diabetes or heart disease, the risk of heart failure also goes down.
Exercise can help improve your lung function
Regular exercise can improve your lung function and make you breathe more efficiently.
Exercise can improve your bone density
Regular exercise can increase bone density and help keep your bones strong.
Exercise Tips & Advice for Your Health
Exercise is good for your heart
It is safe to exercise as much as you like, but maintaining a healthy level of physical activity is important for reducing the risk of developing heart disease. It also helps to prevent diabetes and depression.
It may help prevent type 2 diabetes
Having a healthy body weight and reducing your body fat are the key to preventing type 2 diabetes, which is closely linked to the amount of exercise you do.
It could help you live longer exercise tips at home,
Regular exercise can help you reduce the risk of several types of cancer, including bowel, breast and ovarian. If you have had cancer, exercise will help reduce the risk of it returning. Regular exercise also has positive effects on your mental health, which may improve the quality of your life.
Exercise benefits your brain
The brain is one of the most complex organs of the body, containing 100 billion nerve cells and performing a host of functions including memory, perception and decision-making. To cope with our busy, modern lives we need to boost the brain's ability to process information and make decisions. Physical activity does this and supports other cognitive functions.
It also boosts your mood
Do you often feel sad? Your mood could be affecting your physical health. Exercise is known to improve mental health and it could also have a positive effect on your mood. Research has suggested that physically active people have higher levels of certain neurotransmitters, which are linked to a better mood.
Not only that, exercise can also benefit sleep.
Exercise strengthens your bones
Exercise also improves your balance and muscle strength. You can also lose weight and develop muscle mass if you do more exercise than you consume.
People who are physically inactive are at much greater risk of a range of diseases that are becoming increasingly common in this day and age:
Getting some exercise is likely to have a huge impact on your well-being and could even save your life. If you don't currently exercise, it's never too late to start.
Read on for 15 simple benefits of exercise that you should know.
1. You can be 'fat but fit'
It's common for people who are a healthy weight but who have few or no physical or mental health conditions to be obese.
There's a well-known misconception that if you're overweight, you're healthy. But that's not necessarily true.
Recommended you should take exercise tips
Exercise boosts energy levels
Exercise can help raise your energy levels. It may make it easier to get through the day if you have low energy. And it can help you to feel more alert at night if you're having trouble sleeping.
Your mood is a reflection of your physical health
Research suggests that when we exercise, it can boost our moods. If you feel depressed and tired, the stress hormones cortisol and norepinephrine are produced in the body. If you exercise regularly, they're released into your bloodstream less frequently, which may help to reduce your anxiety and depression.
You may even be more inclined to socialise more after exercising. If you feel less gloomy, you're more likely to go out with friends and family.
- YOU should take Exercise tips to improves your memory.
- Exercise can improve the quality of your sleep.
Exercise improves sleep quality
Exercise, especially aerobic activity, can also help improve sleep quality. Sleep-deprived people who regularly do exercise report fewer sleep problems.
Exercise can improve your mental health
There are two forms of exercise that can improve your mood: aerobic exercise and strength-based exercise.
Both types of exercise stimulate the brain to produce mood-enhancing chemicals (cortisol and epinephrine). Exercise helps the body produce more natural serotonin, a natural mood-elevator, and reduces the levels of the stress hormone cortisol.
There are a number of ways to get aerobic exercise. You can choose a brisk walk, swim, dance or cycle.
- You can also go to the gym or take part in aerobics classes.
- Yoga or Pilates have also been shown to improve your mood.
Conclusion
Most of us know at least one person who's been diagnosed with some form of cancer. It is the leading cause of death in men and women around the world, and it is predicted that by 2030, cancer will be the cause of one in every three deaths globally.
Much is currently being done to combat this, but it's clear that much more needs to be done if we are going to end the burden of cancer.
There is evidence that the better the general level of physical activity we all enjoy, the lower the overall risk of cancer, so it's something to look into.
The World Cancer Research Fund's Get Running programe has recently recommended that women should try and get 10,000 steps a day as part of an overall healthy lifestyle, but to achieve that, you need to walk briskly for 20 minutes.
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