Have you been putting off exercise as something to do when you have more time? Then, you need to understand that moving your body leads to better health, more energy and a happier frame of mind. Dr Parul R. Sheth lists seven awesome benefits of a daily exercising regimen
You know that exercise is good for you. It can make you fit and energetic, improve your health and make you look great. For a woman with busy schedules, however, there never seems to be enough time for exercise and a regular exercise routine may be next to impossible. Yet, there are ways to incorporate exercise in your daily activities. Once you have learnt to include exercise as a part of your routine chores, you will begin to notice the benefits of exercise regardless of your age or physical ability. Check out these seven benefits that exercise imparts.
1. Boosts your mood
You are down in the dumps, feeling stressed out and hopeless emotionally. A brisk 30-minute walk can lift up your spirits. Exercise increases the flow of blood to the brain. It stimulates the growth of nerve cells and the release of brain chemicals—endorphins—which make you happier and more relaxed. Regular exercise makes you feel better about yourself and boosts your self-esteem and confidence.
2. Packs in energy
Physical activity increases the flow of oxygen to the heart, lungs and other cells in the body thus helping your respiratory and cardiovascular system work more efficiently. Exercise can improve your physical endurance and muscle strength, imparting a boost in energy.
3. Maintains weight
When you exercise, you burn calories. You tend to burn more calories with intense physical activity. Exercise helps maintain your weight and prevents excess weight gain. Both diet and exercise go hand in hand. The more calories you consume, the greater the weight gain; but, if you burn those excess calories you can maintain your weight. If you do not have the time to indulge in workouts, you can still burn those excess calories by simply getting more active throughout the day.
4. Keeps diseases at bay
Even a moderate amount of exercise keeps your heart in good shape. It lowers ‘bad’ LDL cholesterol which clogs arteries and maintains your blood pressure. With proper calcium intake, exercise makes your bones strong. Weight bearing activities such as walking, jogging, weight-lifting, etc. reduce your risk of developing osteoporosis. Exercise is good for diabetics as it helps reduce their insulin requirements.
5. Improves sex life
Regular exercise can add spark to your sex life. The fitter you are, the better your sex life is. According to the American Council on Exercise (ACE), being physically active can be “a natural Viagra boost”. Exercise increases the levels of desire and imparts greater sexual satisfaction. Sex in itself is a form of exercise; every muscle group, heart and lungs get exercised.
6. Enhances your beauty
Exercise boosts circulation and transports nutrients to your skin. It helps in detoxification and the removal of toxins from your body. The steady boost of oxygen to the skin helps increase the production of collagen – the connective tissue in the skin. Increased blood flow can give you a great skin colour and enhance your beauty. Regular physical activity also decreases the stress hormones in the body. Relaxation exercises can help reduce muscle tension, which shows on your face.
7. Induces quality sleep
Is falling asleep a big problem for you? Include exercise during the day. It will help you fall asleep faster and promote quality sleep at night.
Exercises you need
Aerobic exercises – Brisk walking, jogging, , cycling, etc. are aerobic exercises, which improve your cardiovascular fitness. You can incorporate aerobic exercises as you run around your house, run around after your kid or walk and shop for groceries, etc.
Resistance training – Ideally, lifting weights is a type of resistance training, which helps develop muscular strength and endurance. You can perform resistance training 2-3 times a week. Routinely, you can achieve resistance training by stretching large rubber bands, lifting objects or carrying heavy books, etc.
Stretching and flexibility exercises such as surya namaskar, yoga, etc. can improve your range of motion and smoothen your muscle and joint movements, thus preventing injuries.
Sneak exercises at workplace
Maintain a good posture: Keep your tummy tight and your back straight.
Walk, whenever possible: Walk to your workplace if it is close by or park your car at a distance and walk.
Use the stairs: Climb up the stairs instead of taking a lift. This activity exercises your lower body and abdominal muscles as it works on the leg and calf muscles.
Run errands: Short 10-minute walks a few times a day are good for your metabolism.
Include short walks: For example, if you have a choice, choose a restroom that is the furthest away from your work-table.
Exercise during lunch break: You can do an aerobic workout or take a walk during your lunch break prior to having lunch.
Do basic exercises regularly: As and when you get the opportunity, do lunges, squats, toe raises, shoulder and neck movements, etc.
Work out at
- Get rid of those remote controls that turn you into couch potatoes.
- Get into the habit of doing push-ups, crunches or working out on a stationary bike or a treadmill while you are watching television.
- Try those simple floor exercises, which you used to do at your physical activity classes in school. Try skipping using a rope as you did when you were a child.
- Chat on a cordless phone rather than a stationary one; you can walk while you converse.
- Work out, as you go about your routine chores. Try working at a fast pace. While bending over your washing machine or dishwasher, keep your posture straight and your abs tight to stretch and work the abdominal muscles.
- While you are lifting anything around the house, imagine that you are weightlifting; you can even do a few repetitions to work your muscles.
- Sweeping floors, fixing furniture, dusting, scrubbing sinks or toilets, vacuuming, etc. can burn calories, keep your joints healthy, remove stiffness and make your body flexible and supple.
- If you have kids, the best way to lose flab and keep your body in shape is by running around them, playing with them. This way you can work all your muscles.
- Stretch, walk or jog while you are waiting for lunches or dinners to cook or waiting for the laundry to finish up.
- Go for a walk before or an hour after dinner to aid metabolism and fortify your blood vessels.
