So you want to know what benefits you can get from exercising right? is it that important?
The short answer is yes; exercising is too important for your body and general health. It’s sad that most people don’t even care too much about their health. There are a lot of benefits that you get from physical activities.
We have all heard it many times before – regular exercise is good for you, and it can help you to correct your weight.
If you are like a regular person, working 8 hours a day probably sitting in front of the computer and doing your job, your body doesn’t move too frequently huh?
The good news is that it’s never too late for you to start. You can start slowly, and find ways to fit more physical activities into your life. If you can do it, the payoff is that you’re gonna feel stronger better, help prevent or control many diseases and likely even live longer.
Before we start please participate in the poll:
Why is working out important & what benefits you get while exercising regularly
Benefit #1: it boosts your brain power
Exercising helps your brain through direct and indirect ways. The benefits of exercise come directly from its ability to reduce insulin resistance and stimulate the release of growth factors. Those are chemicals in our brains that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.
To explain this in a more human way, regular physical activity increases blood flow in your brain. More active blood flow in the brain = more active neurons = increased focus, thinking and memory abilities.
Benefit #2: It makes you feel better and happier
This is my favorite exercise benefit
Exercise has been shown to make your mood better and decrease feelings of depression, anxiety, and stress.
It produces changes in the parts of our brains that regulate anxiety and stress. Exercising also increases brain sensitivity for the hormones norepinephrine and serotonin which relieve depression feeling.
Also, regular physical activity increases the production of endorphins, which are known to help to produce positive feelings and reduce the perception of pain.
It has also been shown that exercising reduces symptoms in people that are suffering from anxiety. Physical activities also help people to be more aware of their mental shape and practice confusion from their fears.
Interestingly, it doesn’t matter too much how intense your workout is. It seems your mood can benefit from exercise no matter the intensity of the physical activity.
The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference in a short period.
Benefit #3: it helps correct your weight
Probably this is one of the most widely known exercising benefits of all time right? but does everyone implement this tip in their lives? The answer is NO!
Regular trips to the gym are great but don’t worry if you can’t find a large amount of time to exercise every day. Remember, a very small amount of physical activity is better than none at all. To reap the benefits of exercise, just be more active throughout your day – take the stairs instead of the elevator or rev up your household duties. Persistence is key.
Now, since you already know the answer to the question “why should I work out?” Let’s move on to the next step.
Basic exercising tips
Tip #1: Take short “live breaks” during the workday
On very busy days, you can still work out in small breaks by getting up, extending your legs, and walking around the room. It’s all about making movement a natural part of your day.
Taking short breaks to be active, even if you’re just walking, will help you burn extra calories; It will also help you concentrate during the time when you are doing your work. Mental concentration is like a muscle – after continued use, it needs rest; just like people lifting weights at the gym needs a pause before doing the second cycle of repetitions.
Should we take a little brake?
Okay, let’s continue.
Tip #2: Join fitness club at work
When it comes to workouts, sometimes one probably is the loneliest number out there. But chances are you aren’t the only one at your work office trying to exercise. I recommend you to contact others who want to work out with you and start some sort of sports or fitness club.
It can be as simple as a push-up club that meets before lunch 3-4 days a week, or a running club that does an after-work run.
If you’re not sure what your coworkers are into, try building a poll and emailing it to them. Ask them whether they would join some sort of health club, what sports or fitness activities they’re interested in, and when they’re most likely to be available.
Tip #3: Turn workout time into play time
Do you think working out on the weekend has to be at the gym?
The weekend is the ideal time to take your workout outside. Play some ball, ride a bike at a nearby trail or even a session of skiing (on water or on snow, depending on the climate in your location).
If the weather in your area is not ideal, try to gather some friends for an indoor basketball game, or even a visit to the indoor rock climbing wall you’ve been dying to try. The sky is really the limit, so get outside, or stay indoors and enjoy!
Bonus: Exercising plan for beginners
If you take all of these tips I have mentioned into account, the ideal plan to get maximum benefits from exercising would be to alternate 2-3 days of low-intensity strength training with 2-3 days of high-intensity cardio. Totally you can get 4 days of exercise if you do them at the recommended intensity.
The low-intensity endurance training would be 35-40 minutes of active training, with 1 minute of rest between exercises. This routine should work out your entire body, using compound exercises such as the squats, pull-ups, push-ups, etc; and either standing or using a gym ball so that you are working out your core. You should use light weights, one set for each exercise, doing them slowly (3 seconds up, 4 seconds down), and to exhaustion, making sure to have good form on each exercise.
You would have a protein/carbs shake before and the workout and a small meal of protein/carbs within 40-70 minutes of the workout OR a protein/carbs shake after the workout. Water is also important for both types of workouts.
Probably high-intensity cardio will be something you enjoy doing. You might want to do interval training, at a rate where you couldn’t talk, with short rests in between those intervals. On some workouts, you would incorporate hills.
That’s all guys – exercising benefits and tips, I hope you had a fun time reading this article.
I would really appreciate if you share your opinion about this topic in the comments.