10 Benefits Of Regular Physical Exercise – #7 Stands Out

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There are different definition for the word exercise ranging from the ability to bring into play a realization or action like exercising self-control, or exercising the term of an agreement, exercise to develop or improve specific skills or capabilities like arithmetic or vocal exercise, a performance exercise marked by ulterior or secondary aspects like politics, and the maneuverability, drill or operation that is carried out for specific training or discipline, for example, naval exercise, speeches or commencement.

But the purpose of this article is to talk about physical exercise which is defined as a movement that engages the muscles to work, requiring your body get maximum benefits. Some of the exercise activities named above involve physical activities although they are not implemented with the aim obtaining the same benefit gained by muscle movement, like drills or other physical operation that are carried out for specific disciplines or training. As long as the have physical component, they would give you the benefits of physical exercise

The emphasis is on regular exercise. Some physical exercises like running, jogging, swimming, dancing and walking just to name a few. But whatever the definition or implementation is, as long as it involvesmovement of the muscles to keep you active and done consistently to get the benefits, it is considered a physical exercise.

Being active does not only keep you healthy physically and mentally, it also helps you improve your social life and even live longer. We will give you ten top ways that regular physical exercise can benefit your body and specifically, your brain

1. It Can Make You Feel Happier

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Studies have shown that exercise has physical and mental benefits. It can be used to decrease anxiety, feelings of depression and stress, improve your mood, and can make you live longer . 1, 2 3,

It is true that regular exercise is capable of making you a happier person. It's not just a coincidence that when you workout and stay active regularly, you feel less anxious and generally happier, and you are less stressed out and depressed. Changes take place in the part of the brain that regulates anxiety and stress. Brain sensitivity for the hormones serotonin andneuropinepherine can also be increased thereby relieving the feelings of depression.

Exercise produces endorphins which are known to aid in the production of positive feelings and minimize pain perception.
Dopamine  in neurotransmitters in the brain, is the chemical that plays a very important role in happiness and it is necessary for the feelings of happiness and pleasure. Based on some studies, it is suggested that as you get older the storage of dopamine in your brain diminishes, which is why you have to constantly do physical exercises that can help you release dopamine. The best way to enable you to release the dopamine in your brain is to exercise more often.

Also, exercise can cost distraction from people's fears as it helps them concentrate and be very much aware of their mental state.

Surprisingly, the intensity of the workout does not really matter. It seems as if your mood and state of mind can benefit from any exercise routine regardless Of the physical nature of the activity.
Some studies that have been carried out with 24 women who were suffering from depression showed that regardless of the intensity of the exercise routine, the depression was significantly decreased.

Exercising has a lot of influence on mood so much so that whether you choose to exercise or not determining your mood over time.

2. It Strengthens Your Joints, Muscles, And Bones

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Exercise plays a very important role in muscle, joints and bone development and maintenance. As we get older it becomes imperative that maintain healthier bones and muscles, otherwise, it becomes difficult to be physically active and to do our daily physical activities.

Research has revealed that bone strengthening and muscle strengthening can be achieved by doing moderately to intense level physical exercises to increase your bone density in addition to helping prevent osteoporosis later in life and to slow down their deterioration that comes with aging. This can also help you minimize the risk of having a heap fracture, arthritis and other common conditions that usually affect the joints.

When paired with adequate protein intake and physical activities like weight lifting can help to stimulate muscle building.

This happened because physical exercise help in the promotion and release of hormones and would enable your muscles to absorb the amino acids and would grow and remain strong without breaking down.

3. It Can Help You Control Your Weight.

Keeping a consistent and well-planned exercise regimen is a very important part in losing weight. Exercise activity, for the most part, is a major factor when it comes to obesity and weight gain. In order for us to understand the concept of exercising and weight reduction, we must also understand the relationship between energy expenditure and exercise.

There are three ways that the body spends energy: maintaining body functions like breathing and heartbeat, digesting food and exercising. When dieting, you can reduce your calorie intake and at the same time lower metabolism rate which will eventually delay weight loss. But on the other hand, metabolic rate has been shown to increase with exercise as it helps in burning more calories and eventually weight loss. 5, 6, 7

When you combine aerobic exercise with resistance training, you will be able to maximize muscle mass maintenance, and fat loss becomes very essential in keeping the weight off. 6, 7,

You have to be aware that when it comes to weight loss regular exercise is just part of the solution. You must understand the concept of "calories in calorie out". You can burn calories through exercise but the question is, how much calories are you taking in compared to what you are burning out? There are people who do their daily exercise routine yet They are not able to lose weight or burn the number of calories required for them to stay lean and healthy because the number of calories they consume is usually more than what they burn.

While exercising is a very good strategy for losing weight, emphasis must also be made about implementing a very good diet plan. If you are able to control the number of calories that you ingest, it would be easy for you control your weight through exercise and dieting.

4. It Can Increase Energy Levels

Regular physical exercise can increase your level of energy. Research has shown that people who are suffering from diseases associated with chronic fatigue like cancer and heart disease patients, can use exercise to boosts their energy level. It might be counter-intuitive, but researchers have found out that exerting a little bit of energy by engaging in some form of regular exercise when suffering from fatigue may have some benefits like increase energy in the long run. 8, 9,

In several cases, the last thing you want to talk to somebody who is tired or suffering from fatigue is to exercise, " says researcher Patrick O'Connor,PhD, in a news release. "But if you're physically inactive and fatigued, being just a bit more active will help," says O'Connor, co-director of the University of Georgia exercise (psychology http://www.webmd.com/mental-health/guide-to-psychiatry-and-counseling#1) laboratory, in Athens, Ga.

5. Reduces The Risk Of Diabetes And Cardiovascular Disease

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Two of the leading causes of death in the United States are stroke and heart disease. But if you follow the guidelines that require you to get at least 150 minutes of exercise a week, that is two hours and thirty minutes of moderate-intensity aerobic exercises can lower and diminish your risk for these diseases. With more physical activity, you can reduce your risk even further and can even reduce or lower your cholesterol levels and blood pressure. Some chronic diseases are being triggered by a lack of regular physical activity.

Insulin sensitivity, body composition, and cardiovascular fitness have been shown to improve through regular exercise, with a decrease in blood fat levels, and blood pressure. 10, 11,  12,  13,

On the other hand, a lack of consistent exercise even when overlooked in the short term, can lead to very significant belly fat increase and eventually will increase the risk of having type II diabetes, heart disease, and possibly death. 14,  15

6. It Promotes Healthy Skin.

Everyone desires a healthy skin and one of the ways to promote it is through exercise. When it comes to health and fitness a healthy skin promotion is not in the mix. But we should know that when we are dealing with anything that improves a healthy circulation also helps keep the skin healthy and vibrant and regular exercise is one of them.
One of the advantages of regular exercise is to maintain a constant blood flow which in turn nourishes our skin cells and keep them functioning well as the blood carries nutrients and oxygen to all the cells in the body including the skin.

The amount of oxidative stress in your body can be affected by the skin. These stress occurs when anti-oxidant defenses in the body cannot completely fix the cell damage caused by free radicals. These can, in turn, cause some damages in the cell structure and will consequently cause skin deterioration. 
Even though oxidative damages can be caused by intense and exhaustive physical activity, the production of the body's natural antioxidants can be generated by regular moderate exercises which can protect and promote cell growth. 16,  17

Just as exercises can stimulate blood flow by inducing skin cells adaptation, it can also help delay the appearance of aging or the aging process. 16

7. it Improves brain function

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With exercise, brain function can be improved including thinking skills and memory.
As you exercise your heart rate is increased which will eventually promote oxygen and blood flow to your brains.
It enhances the growth of brain cells through the stimulation and production of hormones.

Since exercise has the ability to prevent chronic diseases, this can translate into benefits for the brain, since brain functions can have an adverse effect from diseases. 18

Is important for older adults to have regular physical activities because oxidative inflammation and stress combine with aging promote changes in the brains function and structure, and these changes can be diminished or delayed by physical exercise.  19,  20

Hippocampus which is part of the brain that is responsible for memory and learning can grow in size with regular exercise. As a result, it increases the mental function in older adults.

Exercise also has been known to diminish adverse changes in the brain that are responsible for parsing diseases like Alzheimer's and the schizophrenia.

8. Regular exercise can aid in relaxation and better sleep.

Considering the quality of sleep that you need for a better health, the energy that is being depleted during exercise helps to emulate the recuperative process when you are sleeping. 20

Also, the rise in body temperature that takes place during an exercise regimen is said to improve the quality of sleep as it helps the temperature to drop during sleep. 19, 20 21

Many research studies that have been carried out on the effects that exercise has on sleep have arrived at similar conclusions.

One of the studies revealed that 150 minutes of moderate to serious exercise activities pay week can deliver up to a 65% in sleep quality improvements. 22

In another study, it shows that 17 people with insomnia when tested after having 16 weeks of physical activities, they slept longer and also deeper than the control group. This also enabled them to have more energy during the day. 23

Again, the elderly who tend to be suffering from sleep disorders seems to benefit by engaging in regular exercise. 24

The flexibility of the type of exercise you choose is not a problem. It looks as if whether you decide to deal with aerobic exercise alone or you decide to combine it with resistance training, the result will still provide quality sleep.

Summary: As long as you do some type of physical activity be it aerobic or a combination of other routines like resistance training, you would be able to have a better sleep and feel very energized during the day.

9. It Can Help Reduce Pain.


Pain can be a terrible thing but exercise can cause some pain relief. 25

Back pain patients used to get a prescription from their doctors which included in bed rest as opposed to regular exercise. But studies have shown that those who exercise manage their pain a lot better than those who do not. 25  

“Exercise improves your pain threshold,” says Trent Nessler, PT, DPT, MPT, a vice president with Champion Sports Medicine in Birmingham, Ala. “With chronic pain, your pain threshold drops -- in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can improve that pain threshold".
You should not start any exercise Regiment if you have chronic pain without the help of a medical professional.

Studies have shown that some health conditions such as chronic lower back pain, chronic soft tissue shoulder, and fibromyalgia just to name a few, canbe offer some relief through exercise. 26

Additionally pain tolerance and a decrease in pain perception can be raised by physical exercise.

10. It Can Boost and Promote a Better Sex Life

Physical exercise has been known to boasts and promote a better sex life. 27, 28, 29

Since engaging in regular exercise can improve their cardiovascular system, improve muscle tone and enhances flexibility, improves blood circulation, sedentary men can also improve your sex life.

Physical activity has the ability to enhance sexual pleasure and performance including sexual activity frequency.

Tests were done with a group of women in their 40s and the result was that they experienced orgasm much more frequently when engaged in more strenuous exercise. 30

A group of 178 healthy men who had more exercise hours per week also had a similar effect about having higher sexual function. 31

A study also showed that 41 men reduced their erectile dysfunction symptoms by 71% just bysix minute walk around the house daily. 32

Another study that was carried out that involve 78 sedentary men revealed that just by walking for 60 minutes around the house for 3 1/2 days a week on the average, they were able to improve their sexual behavior which included sexual frequency, satisfaction, and adequate functioning.

Also, another study showed that women who are suffering from a condition known as polycystic ovary syndrome, which can limit sex drive actually increase it just by implementing resistance training for about 16 weeks.

Also another study showed that women who are suffering from a condition known as polycystic ovary syndrome, which can limit sex drive actually increase it just by implementing resistance training for about 16 weeks.

Conclusion.

If for some health reason you are unable to be active so as to boost your energy level to get all the benefits derived from physical activities, you are not alone. The good news is that there is still a way to implement moderates-intensity aerobic exercise like brisk walking which is generally considered safe for most people. But if you cannot do any form of aerobic exercise, you should check on my article about unusual ways to burn calories.

if for some health reason you are unable to be active so as to boost your energy level to get all the benefits derived from physical activities, you are not alone. The good news is that there is still a way to implement moderates-intensity aerobic exercise like brisk walking which is generally considered safe for most people. But if you cannot do any form of aerobic exercise, you should check on my article about unusual ways to boost burning calories.

Effective exercise comes in different ways from strengthening our joints, muscles,bones, improves brain function, control weight, feel happier, improve cardiovascular health and many other benefits. it also helps us to live longer and happier. Because of the increased blood circulation derived from regular exercise, the body is able to provide itself with a natural filtration system that enables it to process harmful toxins and thereby help keep the body healthy. To get the benefits of physical exercise, you have to do some kind od movement on a consistent basis