The Health Benefits of Exercise
 There are so many health benefits that can be gained through regular exercise, such as: improved cardiovascular health; lowered blood pressure and overall cholesterol; improved digestion and immune system function; increased muscle mass and tone; stronger bones and better joint mobility.
And apart from the physical benefits, exercise can also greatly improve our state of mind by reducing anxiety and stress levels, boosting self-esteem, improving mood and even relieving depression.
Regular exercise can also reduce the risk of hearth attack, stroke, coronary artery disease, colon cancer and some forms of diabetes; reduce the symptoms of PMS and menopause in women; prevent enlarged prostate and impotence in men; increase lean body mass and decrease body fat.
Unfortunately, though, the benefits of exercise diminish within months after a person ceases exercising. So, whether it's walking or jogging by yourself, or participating in a team or group activity, it must be regular to gain - and retain - the benefits!
Aerobic Vs Anaerobic
Aerobic Exercise:
Aerobic exercise increases oxygen consumption and improves heart and lung function. It tends to burn more calories than anaerobic exercise, but is less effective at building strength and muscle mass.
Examples include walking, running, cycling, and swimming.
The health benefits of aerobic exercise include:
* improved cardiovascular health
* lowered blood pressure (in people with hypertension)
* prevention of certain types of cancer
* prevention of Type 2 Diabetes Mellitus
* reduced insulin resistance
* loss of body fat
* reduced anxiety and depression
* better co-ordination
* improved short-term memory
Anaerobic Exercise:
Anaerobic exercise is also known as bodybuilding, resistance training, strength training, weight training, and weight-bearing exercise.
It involves intense straining for short periods of time and is intended to improve joint mobility and muscle strength. Anaerobic exercise relies on energy sources that are stored in the muscle and is not dependent on oxygen from the air.
It burns fewer calories than aerobic exercise, but is better for building strength and muscle mass, while also benefits the heart and lungs. An increase in muscle mass assists with weight loss and a leaner body shape as muscle tends to "burn" large amounts of calories.
The health benefits of anaerobic exercise include:
* an increase in the body's BMR (basal metabolic rate)
* stimulation of bone formation and an increase in bone density
* prevention of osteoporosis
* improved mobility of joints
* an increase in the size of muscle fibres
* an increase in muscle strength
* a reduction in the severity of depression
* a reduction in mental and emotional stress
* improved quality of sleep
Remember to keep in mind that resting your body and allowing it to repair, recover and heal between workouts is just as important as performing these activities in the first place.
Nutrition is also vitally important to the healing process. The body requires plenty of dietary protein and other key nutrients in order to build and repair its own protein/tissue.
Starting an Exercise Program
The best way to start an exercise program is to first choose something that you enjoy. Some people prefer outdoor activities such as walking, jogging, swimming, rollerblading, surfing and cycling; while others may prefer the comfort of a gym for weight training, yoga, pilates, self-defence classes or dancing.
Whatever you choose, make sure its something that you enjoy!
An ideal schedule to aim for is 30 to 60 minutes of exercise, at least 4 to 5 times per week. If you haven't exercised for a while, you should start off slowly and gradually increase the intensity and the duration of your workouts as your fitness improves. (You may need to consult your doctor before commencing an exercise program if you suffer from any type of serious or chronic health condition).
It is very important to warm up before an exercise and to cool down afterwards to prevent injury - and you should always listen your body and stop if you feel pain.
Ultimately, it doesn't really matter which exercise or activity you choose - as long you as you enjoy yourself and stay active!
This article is courtesy of Thexton. |