Get moving to get healthy!

3 August 2023 5 min read

Exercising involves any form of physical activity aimed at enhancing or sustaining physical well-being, health, and fitness. It is a terrific way to stay fit and support your health goals, whether you’re trying to lose weight, gain muscle, or maintain your physique. In addition, regular exercise improves your overall health as it helps your body’s major systems. Your musculoskeletal, cardiovascular, immune, digestive, endocrine, and nervous systems work their best with regular exercise.

Regular physical activity has significant health benefits for your heart, body and mind. 1 in 4 adults do not meet the global recommended levels of physical activity. People who are insufficiently active have a 20% to 30% increased risk of illness compared to people who are sufficiently active.²³ Leading a sedentary lifestyle raises your chance of developing a number of illnesses, including obesity, heart disease, diabetes, hypertension, and stroke.

So there are, indeed, clear advantages to incorporating more exercise into your daily life. Let’s learn more about them here!

Benefits of exercising

Supports your weight goals

Exercise can both help people lose weight and help others gain weight in a healthy way. You may desire to gain weight in order to build muscle or if you are underweight, as in you weigh less than is appropriate for your height. One of the most critical measures to building up is regular workout. Gaining weight, like losing weight, should be part of a comprehensive exercise plan.²⁴

Helps manage chronic conditions

While exercise benefits everyone, it is particularly advantageous for those with arthritis and type 2 diabetes. In type 2 diabetes patients, exercise helps lower blood sugar levels and the risk of both nerve damage and heart disease. Exercise helps those with arthritis live more comfortably and with less pain.

Builds stronger immunity

Antibodies and white blood cells (WBC) are altered as a result of exercise. WBCs are immune system cells that combat disease in the body. Because these antibodies or WBCs circulate more quickly, they identify infections earlier than previously.²⁵ Regular physical activity reduces stress by generating endorphins, which can boost the immune system's ability to fight infections.

Improves your mental health

Have you ever noticed that you feel better after a long workout? Exercise has numerous physical and emotional health benefits. If you've heard of a "runner's high," you're probably aware of the relationship between exercise and endorphin release. However, exercise does more than just increase endorphin levels. Regular physical activity can also raise dopamine and serotonin levels, making it an excellent way to boost your happy hormones, which are chemicals with critical functions of assisting with mood regulation.²⁶

Strengthens your bones and muscles

Some forms of exercise, such as lifting weights and muscle-strengthening activities, help support your bones, joints, and muscles. These exercises help increase or maintain muscle mass and strength, which are beneficial as you age. Typically, older adults experience a reduction in muscle mass over time.

What are the best types of exercises for me?

When it comes to building an exercise routine just for you, it’s best to ask yourself the following questions:

● What are my fitness goals?

● What is my current state of health?

● What are my body’s limitations?

● What types of physical activity do I enjoy the most?

● How much time, energy, and finances can I commit?

How do i get started

Finding an exercise that you enjoy can take some time. Enjoy yourself, learn, and try new things! The most crucial thing is that you get moving.

Get your weight-loss goals, improve your mental health, build stronger bones and joints, boost your immunity, and gain general health by engaging in regular exercise.

Aim to include 150 minutes of moderate intensity activity or 75 minutes of high intensity exercise per week.But remember, be kind to your body and allow yourself to adjust to a routine gradually. Exercise at a pace and level that you’re most comfortable with and don’t hesitate to consult a fitness coach to help you reach your health goals safely and sustainably.

It is essential that you are aware of your present health situation before beginning any exercise programme. You can better understand your body's capabilities and limitations and make decisions about the type, frequency, and intensity of exercise that is suitable for you by completing a thorough assessment of your health and fitness level. You can choose from a range of health screening packages available at the MyHealth360 shop before embarking on any exercise regimes.

SOURCES

1. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Being%20physically%20active%20can%20improve,activity%20gain%20some%20health%20benefits

2. https://www.sleepfoundation.org/physical-health/diet-exercise-sleep

3. https://www.lboro.ac.uk/news-events/news/2018/january/sleep-and-the-health-trinity/

4. https://www.mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement

5. https://jflowershealth.com/fitness-and-exercise-impact-on-systems/

6. https://www.ncbi.nlm.nih.gov/books/NBK482280/

7. https://medlineplus.gov/benefitsofexercise.html#:~:text=Exercise%20strengthens%20your%20heart%20and,blood%20pressure%20and%20triglyceride%20levels

8. https://medlineplus.gov/ency/article/007165.htm

9. https://www.physio-pedia.com/Exercise_Endocrine_System_Interaction#:~:text=Regular%20physical%20activity%20stimulates%20hormones,hormones%20in%20balance%2C%20particularly%20insulin

10. https://www.axahealth.co.uk/health-information/gut-health/exercises-to-improve-digestion/#:~:text=Physical%20activity%20increases%20blood%20flow,of%20bacteria%20in%20the%20gut

11. https://www.axahealth.co.uk/health-information/gut-health/exercises-to-improve-digestion/#:~:text=Physical%20activity%20increases%20blood%20flow,of%20bacteria%20in%20the%20gut