Research has shown that exercising helps protect us from almost every disease. It also increases our life expectancy. A study by German scientists found that people who exercised regularly decreased their mortality rate by 30-35%, and their life span increased by 0.4 to 6.9 years. The study recommended doing at least two hours of moderate intensity aerobic activity and one hour of high-intensity aerobic exercise per week.
Moderate intensity aerobic activity
Moderate intensity aerobic activity has many health benefits, including decreased risk of heart disease, obesity, and diabetes. Regular aerobic activity also reduces the risk of developing cancers, such as colon and breast cancer. Additionally, the benefits of aerobic activity are multiplied if you combine it with muscle strengthening activities. These activities can include walking, swimming, cycling, and jogging.
A good way to judge the level of your physical activity is to talk without puffing. If you can talk without puffing or gasping, you’re exercising at a moderate intensity. However, if you can’t talk without gasping or puffing, you’re doing vigorous exercise.
Strength training
Research has shown that strength training improves communication between the brain and muscles, resulting in improved coordination and muscle control. More muscle fibers are recruited when a brain impulse is sent, making muscle contractions more forceful. This helps improve coordination and muscle control, resulting in better health. If you want to get more out of your life, strength training is an excellent choice.
Exercise also boosts mood by increasing endorphins, which play an important role in improving emotional health. Strength training has been shown to improve mood and improve sleep. By increasing endorphin levels, the stress hormone cortisol can be reduced.
Sleeping better
Exercise has many benefits for health, and it can help you sleep better. A minimum of 30 minutes of moderate activity five days a week can improve your quality of sleep. Exercise can also help you reduce the risk of depression, a major cause of insomnia. Regular exercise also increases slow-wave sleep, which is crucial for healthy metabolism.
A good night’s sleep helps us function better during the day. Our cells produce proteins during sleep, which repair the damage they did during the day. They also keep our immune and circulatory systems working properly. Sleep also helps the brain form memories. If you’re not getting enough sleep, talk to your healthcare provider about a solution. There are many ways to sleep better, including getting up a little earlier or going to bed earlier.
Reduces risk of heart disease
A new study reveals that replacing saturated fats with carbohydrates and unsaturated fats can reduce the risk of heart disease. Researchers analyzed data from more than 127,000 individuals in the Nurses’ Health Study and Health Professionals Follow-Up Study, two major studies that track heart disease. They found that men could reduce their risk of heart disease by 80 percent by making five simple lifestyle changes.
In addition to making changes to your diet, your healthcare provider may prescribe medications or other treatments for your specific heart disease risk factors. One preventable risk factor is tobacco use. Tobacco use increases the risk of heart attack and sudden cardiac death. Even smoking one or two cigarettes a day increases your risk. You should also avoid secondhand smoke, which also increases your risk.
Improves mental health
Exercise is one of the best ways to improve your mental health, and research suggests that it can improve both your physical and mental state. Regular physical activity has been linked to reduced levels of depression and anxiety. In addition, it can help improve your mood and sleep. But how does exercise improve your mental health?
The study found that people who exercise reported fewer days of poor mental health in the past month compared to those who did not. People who exercised for at least an hour a day reported experiencing an average of 1.5 fewer days of poor mental health each month compared to those who did not exercise. And those who exercised more than three times a week reported fewer days of poor mental health in a month, compared to those who did not exercise.
