Exercise is the key to being active, healthy and boosting your mood. While as simple as it may seem, it isn't easy for many people to embark on a fitness journey and stay consistent. For some, getting out of bed and performing intense movements is a scary story. However, the fact remains the same in all these cases: "exercise is the key to a healthy mind and body."
The benefits of exercise are not limited to physical appearance. But it promises to improve many concerns, such as boosting mental health, lowering the risk of cardiovascular diseases, managing metabolic disorders, reducing pain, and improving cholesterol levels.
Research suggests exercising in the form of aerobic training or resistance training has a therapeutic role in the management of mental health disorders. Another review study highlighted the effects of physical training and showed how it improved the bone density of cancer patients.
Related Article: Top 25 At-Home Exercises for Beginners
Keeping this in view, it is safe to consider that exercising is a vital part of life, and staying active will bring countless benefits to health. But for some people, it is still difficult to stay consistent and determined because results take time. However, such people should trust the process and follow the journey with a strong vision.
If you are one of those who find it hard to keep up with the challenging exercise routine, and need a head start, you are at the right place. We have collected ten fitness facts to help you create a disciplined exercise routine and fight all the procrastination. For people just starting with the physical activity routine, these facts would particularly help in returning to the mat every day.
Fitness Facts to Keep You Motivated
From seeing the image of your exercise to penning it down on paper, everything does play a significant role in making you consistent. And if you need some reassurance, these ten fitness facts will validate your trust in exercising and, at the same time, will prompt you never to miss your workout again.
1. You Can Eat More When You Exercise
Are you someone who has tried countless weight loss plans stating "how you have to stop eating to lose weight?" Or if you wanted to go muscle building, you probably have heard of basing your diet on protein exclusively. Well, all of these things are nothing but mere lies or misconceptions.
When you are exercising, you can still achieve your target by adjusting your caloric intake. Be it weight loss or muscle building; you will burn calories during your workouts, which means you burn more than you consume. Now, this balance gives you a little room to eat more and enjoy your delicious meals any time.
According to the Tufts University Health and Nutrition Letter, staying satisfied and full while losing weight is the most important thing. Your food choices play a great role in achieving your goals, but you certainly don't have to starve yourself when exercising regularly.
2. Exercise Makes You Happy
Besides burning calories and making you stronger, exercise also makes you happy. If you want to notice this evident benefit of exercise, try monitoring your mood before and after your workout, and you will see a great difference.
Workouts such as aerobic exercises or strength training have an essential role in stimulating the production of the brain's happy hormones, also known as endorphins. These hormones boost your mood, make you happy, and eliminate stress. At the same time, exercise works to reduce the amount of stress hormones like adrenaline and cortisol.
Suppose I talk about the behavioural factors associated with lifting your mood. In that case, it is safe to say that when you see yourself getting consistent, losing inches, and improving your strength, your mood improves, and your body image improves. The discipline further helps you to work on your other goals as it evokes a sense of accomplishment.
3. Exercise Makes You Productive
We all know that exercise is good for us, but did you know it can also make you more productive? That's right – regular exercise can help improve your focus, concentration, and energy levels, which are essential for getting things done.
So how does exercise boost productivity? The most highlighting thing to notice here is the increased blood flow and oxygen to the brain with regular exercise, which helps improve cognitive function. Exercise also releases endorphins, which have mood-boosting effects and can help to reduce stress levels.
By reducing your stress levels, you can also learn to manage them effectively. And hence your focus and attention to solving daily life or work problems improve. Research suggests implementing an employee wellness program to reduce the risk of CVD and enhance workplace productivity.
4. Exercise Improves Skin Health
If you are someone who has spent money on purchasing countless skincare products, then I am going to give you the good news. Regular exercise, along with touching multiple other aspects of life, also improves your skin health. Since exercise focuses on lifestyle management, your skin conditions improve with regular sleep and stress management.
Research conducted on 86 participants at a Japanese University examined the effects of physical activity on skin hydration. The results showed that people who exercise regularly have considerably less dry skin than those who do not. Hence, exercise can be an effective management strategy to prevent skin drying.
Another study highlighted the effects of exercise on skin ageing and showed how exercise-induced interleukin-15 improves mitochondrial metabolism at the cellular level. The improved metabolism then generates other regulators which help improve the skin structure and subsides the effects of skin ageing.
5. Exercise Fuels Your Brain Health
Just like working on our physical appearance, we also must adopt optimal practices to fuel our brain health. And exercising is undoubtedly the best choice to do so. Exercise boosts the supply of oxygen and nutrients to the brain, which plays a great role in reducing inflammation, overcoming mental fatigue, and managing mental health disorders.
Exercise boosts brain health by impacting the structure and cognitive function of the brain. Promoting exercises at a younger age plays a prominent role in developing strong cognitive ability. The research shows how promoting physical health in inpatient psychiatry helped manage anxiety, depression, anger, and muscle tension.
Another experimental study highlights how resistance training enhances healthy adults' cognitive abilities. Brain health improves with regular physical activity, and multiple types of research also back it. Exercise is particularly helpful for managing depression, anxiety, and stress.
Related Article: How to Overcome Depression?
6. Exercise Can Help You Sleep
We all know how important a good night's sleep is for our health and well-being. But sometimes, despite our best efforts, we just can't seem to get the rest we need. If you've been struggling to get a full night's sleep, you might be surprised to learn that exercise could be the answer.
There are several ways that exercise can help you sleep better. For one, it can help reduce stress and anxiety, two common culprits of sleeplessness. Research shows how exercise significantly improves the sleep quality of people suffering from mental illnesses. Another study showed exercise, along with treatment strategies, can be extremely helpful in inducing sleep in people with insomnia.
Exercise also helps to regulate your body's natural sleep cycle, or circadian rhythm. Exercise also has an essential role in improving sleep quality by reducing sleep onset and helping to sleep faster and on time.
7. Exercise Improves Your Overall Health
Exercise has so many benefits for your overall health that it's hard to know where to start! From affecting your cardiac health to improving your mood, your regular workouts can do it all for you. One of the best ways to improve your overall health is to make exercise a part of your daily routine.
Even if you only have a few minutes to spare, you can still get a good workout. Try going for a brisk walk around the block or taking the stairs instead of the elevator. Every little bit counts! The important thing is to get moving and not to stop.
No matter what type of exercise you choose, start slowly and gradually increase the intensity as you become more fit. And don't forget to have fun! Exercise should be something that you enjoy, not a chore.
8. Smaller Workouts are Effective
The most common thing we hear in a gym is to work out for long hours to see the results. But the fact is, smaller workouts are also quite effective and can bring a multitude of benefits for you. If long-hour workouts intimidate you, there is no harm in trying short workouts, as either way, you are moving.
Short-duration, high-intensity workouts have played a major role in improving insulin sensitivity, as per research. In the same way, short-duration workouts help reduce the inflammatory markers and systolic blood pressure in people with stage 1 hypertension.
Hence, it is safe to say that you still get the most out of your workouts, even when exercising for shorter periods. When you have a busy schedule, it is better to go for shorter workouts rather than skip them.
Related Article: 3-Day Workout Plan for Busy People
9. Regular Exercise Helps in Recovery
It is common to have pain in your muscles and bones because of our busy lifestyle. But what should be done to get this pain checked on time and recover it? You're mistaken if you are thinking about spending hours with a physiotherapist. The new way of thinking is that regular exercise helps in recovery.
When we talk about exercise, it doesn't mean you have to join a gym or lift heavy weights. Simple activities like walking, swimming, and cycling can also do wonders for your health. Exercise helps strengthen your joints which masks the pain.
In the same way, different workout moves focus on improving spinal alignment. This helps in taking the pressure off the nerves and muscles. As a result, you feel less pain and can move more freely. Working out regularly is the best way to recover from the pain.
10. Two Rest Days Never Hurt
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Many assume the key to a healthy body is exercising regularly. However, this isn't always the case. Too much exercise can do more harm than good. The key to having a healthy body is to find a balance between exercise and rest.
One of the biggest mistakes people make when it comes to their health is thinking that they must exercise every day to be healthy. Exercising too much can lead to injuries, exhaustion, and even burnout. It is important to understand that rest days are just as important as exercise days.
Rest days give your body a chance to recover from the stresses of exercise. Two rest days never hurt anybody. They can help improve your overall health and well-being. So next time you feel guilty about taking a day off from the gym, remember that it's good for you. Your body will thank you for it.
Related Article: Maximize Your Post-Workout Benefits With These 10 Tips
FAQS
What are the social benefits of exercise?
Some of the social benefits of exercise are:
- Exercise can help promote social interaction and bonding, allowing people to come together and interact.
- Exercise can also help to improve community spirit and cohesion, as people who exercise together often feel a sense of belonging and camaraderie.
- Exercise can help to make communities more active and vibrant, as physically active people tend to be more engaged in their surroundings.
2. Will I build muscle mass with at-home exercises?
If you want to add some muscle mass, you may wonder if at-home exercises are enough to get the job done. The answer is yes, but it will require dedication and consistency. Adding muscle mass is all about increasing your strength. To do this, you need to challenge your muscles with progressive overload. This means gradually adding more weight, reps, or sets to your workouts.
3. How many rest days should there be in an ideal exercise routine?
The answer to this question depends on a few factors, including your goals, the intensity of your workouts, and how your body responds to exercise. If you are starting, listening to your body and not overdoing it is essential. Start with moderate exercise for two or three days per week and then increase the frequency and intensity as you become more fit. Remember to include at least one day of rest per week so your muscles can recover.
4. What are the top 10 ways to stay healthy?
Some proven tips to stay healthy are:
- Eat a balanced diet with lots of fruits, vegetables, and whole grains.
- Get regular exercise.
- Don't smoke cigarettes or use other tobacco products.
- Limit how much alcohol you drink.
- Get enough sleep every night.
- Get routine medical screenings and vaccinations.
- Manage stress in healthy ways.
- Keep your mind active by learning new things and staying in touch with friends and family.
- Keep a healthy weight.
- Get some personal time for reflection.
Final Words
The hardest part is not to start exercising for a healthier you but to stick to it. Often the work life takes over, or you don't have the energy to commit to a routine. But if you look at a positive aspect, you will realize how amazing your body is benefitting from the exercise. From improving your mental health to creating a positive image of your body, it is doing all for you.
Furthermore, for the days when it gets overwhelming for you, take a look at these fitness facts so that you do not stop. For instance, if you have planned to do a workout four days a week, and want some rest, then go for it. Realize that exercise will keep you sane and healthy, and it does not have to be a tough, challenging, and tiresome task.
Reading List
TRENDING ARTICLES
Article Sources
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