One of the major benefits of physical activity is improved mental health. And now with many people being stuck inside, maintaining mental health and managing stress has never seemed so important. There have been numerous research studies indicating that physical activity has a positive impact on many different aspects of mental health, including: “mood, self-esteem, cognitive function, depression and quality of life.” Remembering to be physically active throughout the day is an important part of maintaining good mental health which can positively affect other aspects of your day to day life.
Another benefit to being active is better sleep. Sleep is one thing that is often overlooked and is something that is sacrificed more often thanks to seemingly infinite social media and streaming services. Research suggests that getting adequate exercise can help with improving the way we sleep. It can shorten the time it takes to fall asleep while increasing the total time spent sleeping.
Exercise also provides cardiovascular benefits. Cardiovascular disease is one of the leading causes of death globally and the World Health Organization has actually launched a campaign to combat this. Aerobic (aka cardio) activities aim to get your breathing and heart rate up which helps lower your risk for cardiovascular disease. Cardiovascular benefits seen from aerobic exercise include better heart health, blood pressure, and blood glucose/insulin control.
Other benefits such as strengthening of bones and joints and supporting lean muscle mass come from exercising as well. These benefits are seen in those who regularly incorporate strength training/resistance exercises into their workout routines. Strength training exercise puts added stress on our bones which activates the bone forming cells in the body and help to improve bone health and slow bone loss. Bone health becomes especially important as we get older. As we age, we start to lose bone density and can eventually lead to weaker, more brittle, bones which can negatively affect our quality of life.
A combination of aerobic and strength training exercise is crucial for maximizing these benefits. When incorporating both types of exercise it can add variety to your workout and make it more enjoyable.
HOW MUCH EXERCISE DO I NEED?
The current recommendation from the Center for Disease Control (CDC) is 150 minutes of moderate-intensity aerobic activity every week. It is also recommended to include strength/resistance training 2-3 days a week. For those of you who don’t exercise regularly, this may seem like a lot and may be a little discouraging. If you aren’t able to start with the recommend 150 minutes of exercise, don’t worry! Evidence shows that some of the greatest benefits of physical activity was seen when people went from no physical activity to some physical activity – even if that change was relatively small. So whatever your activity level is, there are benefits you can see with even small changes to your exercise routine.
Resistance training ideas can include push-ups, sit ups, body-weight squats, and dips. If you aren’t sure how to do some of these exercises, search for a demonstration video on YouTube first so that you know how to do them safely and effectively.
2/3 days a week, do resistance training always 50 minutes one training session and take supplements from my offer. Change in 90 days.
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ALEXANDER VASKO 