Regular exercise helps lower high blood pressure, regulates blood sugar and may prevent heart attacks, especially if you’ve already suffered from one. According to the Mayo Clinic, regular cardio exercice helps your heart become more efficient at pumping blood. It also increases the amount of good cholesterol while lowering the amount of bad cholesterol in your system to result in less plaque build-up in your arteries. The simple act of riding a stationary bicycle 30 minutes a day, five times per week may even extend your life.
Whether you want or need to lose a few pounds, feel the desire to get fit and trim, or have no urge at all to exercise, give it another thought. Exercise does more than just burn calories, melt away fat, spruce up the body’s cardiovascular and other systems. Exercising decreases stress hormones such as cortisol and produces endorphins, the body’s natural feel-good chemicals. Exercise also helps release adrenalin, serotonin, and dopamine. Together, these chemicals that exist naturally in the body help to elevate mood and result in a feeling of completion and relaxation. The old adage of exercising is good for you, do it every day is a great one. The type of exercise you choose doesn’t need to be elaborate. You can do stretches and strengthening with workout balls and stretch bands at home, or lift small hand weights. Join a gym or get involved in a sport. Take up skiing, snowboarding, basketball, ice skating. Join in a beach volleyball game or set up an area for table tennis. The point is to do some form of vigorous exercise every day. Start slow, about 15-20 minutes, and work up to a full hour each time you exercise. Aim for at least 4-5 days a week if you can’t do it every day. Be consistent, and give it all your attention. Don’t strain yourself to the point of pain, however. A nice burn is a good thing. It lets you know you’re giving yourself a good workout and getting results. You’ll feel a mild fatigue that will dissipate after a few minutes of stopping, but the feeling of relaxation will last a lot longer.
People with arthritis tend to be less active due to the pain when exercising, however Physical activity is essential for people with arthritis because exercise strengths the muscles around the affected joint, which provides added support and less strain.
Exercise is a key component of any arthritis treatment plan. Get more from your workout by matching your activities to your arthritis management goals
Most experts consider that exercise programs should include both aerobic exercise—like walking, swimming, or biking and daily stretches for improved range of motion and flexibility or strength training using light weights, cables or your own bodyweight exercises for resistance, such as isometric and isotonic exercises.
Physical activity exerts a positive effect in lessening the risk of stroke in men and women. Individuals who engage in moderate to high amounts of physical activity have a lower risk of stroke incidence compared with people who accumulate little exercise. Statistics show that those who are moderately active have a 20% lower risk of stroke
While those who are highly active have a 27% lower risk of stroke. Sacco and colleagues suggest that moderate to high levels of physical activity tend to lower blood pressure ( if high); reduce body weight (if over fat); enhance vasodilatation of blood vessels (widening of interior of blood vessels); improve glucose tolerance (how body breaks down glucose); and promote cardiovascular health . The implementation of progressive aerobic exercise (for cardiovascular health) and strength training (for mobility and balance) is recommended to reduce the risk of stroke on recurrent stroke.
Inactivity is a major factor in weight gain and obesity. To lose weight, you need to burn more calories than you consume. This means that exercise alone will not make you lose weight you’ll need a diet.
While dieting, a reduced calorie intake will lower your metabolic rate, which will delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off
Research shows that the psychological and physical benefits of exercise can also help improve mood and reduce the symptoms of depression.
Another research, published in the American Journal of Psychiatry, also showed that 12 percent of depression cases could have been prevented by a small amount of regular exercise
Running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.
Regular exercise reduces hypertension an effect that is seen without weight loss but is enhanced if weight is lost. It can also prevent and delay the onset of hypertension. In addition, regular physical activity protects hypertensive individuals from left ventricular hypertrophy. But, a blood pressure reading of greater than 180/110 mmHg is generally regarded as a contraindication to vigorous exercise. Therefore, such patients should not start exercise until their blood pressure has been controlled.
Personal Train Professionals:-
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