Benefits of Regular Exercise

Benefits of Regular Exercise

Benefits of Regular Exercise

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    Yes, exercise raises the serotonin levels in the brain which helps people cope with stress. The same stress that is usually being medicated by the addiction.
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    Besides protecting you against potential killers like heart disease and diabetes, being physically active could also cut your risk for several serious threats to women's health. Here are just a few examples:

    • Endometrial cancer: Although more study is needed to confirm the early research results, some findings suggest that regular exercise could reduce the risk of endometrial cancer by as much as 20% to 40%.
    • Ovarian cancer: Findings on exercise and ovarian cancer vary, but exercise may provide moderate protection.
    • Breast cancer: Exercise may play several protective roles in the fight against breast cancer, from lowering high blood levels of estrogen to reducing oxidative stress as well as breast cancer risk factors, like obesity.
    • Fibroids: The jury's still out on this one, but a recent study suggests a possible connection between exercise and lower fibroid risk.
    • Osteoporosis: No doubt about it, exercise helps increase bone mineral density, reducing the risk of osteoporosis later in life.

    Whether you are new to healthy eating and exercise or are a veteran of a healthy lifestyle, a good attitude and a little imagination will help you stay committed to taking care of yourself. Change things up when you feel yourself losing interest, and set some mini goals along the way to help you stay on track.

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    Medicine balls are great for ab training, particularly if you have a partner. For athletes, they can be used for functional training of throwing muscles, strengthening shoulder, arm and chest areas, with a stimulus different from dumbbells and barbells. They are very good for explosive training and plyometrics.
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    A , Fitness, answered
    Physical exercise that involves the rhythmic movement of large muscle groups -- swimming, cycling, running, walking, rowing, and so on -- seems to be most effective in relieving stress or preventing depression, both of which impair cognitive functioning. The routine rhythmic motion of running or walking, in particular, requires little thought or attention. Anyone who has run or walked regularly for even a few minutes knows how the mind seems to open to a flood of thoughts and emotions; solutions to nagging problems suddenly appear like flashing 100-watt bulbs. Fantasies arise. You find yourself thinking of all the smart things you should have said to the cop who gave you that speeding ticket. In fantasy, there’s no limit to your power and ability, and during that magical time, with the blood flowing and the legs pumping steadily, many people find the key to solving whatever problems plague them. It’s a creative, mentally stimulating time for many.

    And for those who are troubled by depression, in particular, exercise may unlock the chains of their despair, or at least offer a break from it. Think of an exercise period as a sort of vacation from all the negative thinking and nagging sense of guilt or “what’s the use” that characterize depression. The benefits of this time-out reverberate long after the run or walk is over.
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    Unfit men have a 39% risk of death from cardiovascular disease and 44% risk of all-cause mortality. A major study followed a sizable population of 19,223 men ages 20 to 83 years for 17 years. Fitness levels were measured on a treadmill exercise test that gauged overall cardio-respiratory capacity. The study lasted a total of 24 years and involved 25,714 adult men with the key determinant of increased mortality being low cardio-respiratory fitness.
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    If you want lasting results from exercise while minimizing risk of injury, an "integrated" approach to exercise is your best solution. Integrated training is a concept that incorporates all forms of exercise into a workout routine. Some forms of training include flexibility training (stretching); cardio training; core training; balance training and resistance training. By performing different types of exercises you'll keep your exercise routines fresh and challenge your muscles in various fashions. This can improve performance traits such as strength, speed, power and aid in weight loss simultaneously.

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    Regular exercise releases hormones that help fight pain and boost mood, including catecholamines, endorphins, dopamine, testosterone, and human growth hormone.  Regular exercise improves range of motion and the pliability of joints, soft tissue, and muscles making them less stiff and easier to move. If you are regularly active your body will produce less of many inflammatory markers such as cortisol and other catabolic hormones, which promote pain and decrease your feelings of well being and mood. Exercise has been shown to be as effective as or more effective than medications for treating mild to moderate depression. To reap the most benefits engage in moderate to vigorous exercise for 30-60 minutes 3-5 days a week.   
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    A , Internal Medicine, answered
    There are a couple reasons why exercise is so important. For one, any amount of physical activity lowers both systolic (the pressure being exerted when the heart contracts; the first or top number) and diastolic (the pressure in the arteries when the heart is at rest; the bottom or second number) blood pressure, which are the most important factors in arterial aging. It lowers LDL cholesterol, raises HDL cholesterol, and decreases inflammation, among other benefits—even just walking a few extra minutes a day.

    Working any muscle strengthens it, so we shouldn't be surprised that the heart muscle gets stronger from being periodically stressed, and the exercise may also strengthen blood vessels by forcing them to dilate and perhaps make them more elastic. If you haven't exercised in a while, start with walking until you can do weight lifting, and then add some kind of activity—cycling, swimming, or using an elliptical trainer to elevate your heart rate (running chronically often stresses your joints too much). By adding strength training and then stamina training, the average 55-year-old man becomes eight years younger in RealAge, and a 55-year-old woman drops 9.1 years.

    Another way exercise can help you is by reducing stress, which is one of the greatest agers of your body.

    But perhaps the most important reason to exercise is that it can help prevent you from ballooning up to the size of a two-bedroom condo. This is critical because if you're seriously overweight, you significantly increase your risk of heart disease. Think of it this way: The loss of even 10 percent of your body weight will significantly improve your overall and cardiovascular health and can make you nine years younger in real age.

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    The principle of specificity, often referred as the SAID (specific adaptation to imposed demands) principle, states that the body will specifically adapt to the type of demand placed on it. When we exercise we are imposing stress on our body. The body must accommodate for this activity level. It does this by increase nerve recruitment and nerve frequency to a muscle as well as increasing the size of muscle fibers.

    Atrophy is characterized by the loss of muscle fiber size. The opposite of this is hypertrophy. Muscle hypertrophy is characterized by an increase in the cross-sectional area of individual muscle fibers resulting from an increase in myofibril proteins.

    Resistance training protocols that use low to intermediate repetition ranges with progressive overload lead to muscular hypertrophy. A study published in 2004 demonstrated that 24 weeks of training 3 days per week with 3 sets of 8–12 repetitions per exercise improved muscle hypertrophy and body composition.

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    Research on the effects of exercise has been done on children. What this research showed was that after exercise first thing in the morning, children were better able to think, have a longer attention span while in class and their grades improved dramatically. In the same respect, exercise also helps adults to think more clearly, more linear and for longer periods of time.