Exercise helps people lose weight and lower the risk of some diseases. Exercising regularly lowers a person's risk of developing some diseases, including obesity, type 2 diabetes, and high blood pressure. Exercise also can help keep your body at a healthy weight. Exercise can help a person age well.
If the benefits of physical activity are legion, so are the reasons for avoiding it. We've got suggestions for adding some to your day. You already know that exercise is good for you. What you may not know is just how good — or exactly what qualifies as exercise.
Hippocrates wrote about the dangers of too little activity (and too much food).
Tai chi, an exercise system of graceful movements that originated in China, dates from the 12th century B.C. Yoga's roots in India go back much further.
Most old ideas aren't necessarily good ones, or have much evidence to back them up. This isn't a problem for exercise — or physical activity, the term many researchers prefer because it's more of a catchall.
A multitude of studies have documented its health benefits. Many are observational, which always pose the problem of showing associations (people who exercise happen to be healthy) not proof of cause and effect (it's the exercise that makes those people healthy). But after statistical adjustments, these studies suggest that the connection between exercise and health is more than just an association. Besides, results from randomized clinical trials, which are usually seen as making the case for causality, also point to exercise making people healthier. What's impressive about this research, aside from the sheer volume, is the number of conditions exercise seems to prevent or delay.
We're used to hearing about exercise fending off heart attacks, diabetits, stroke, alzheimer's and dementia. If you're reading and are thinking yes, I know these thing but I have weight to lose and I get it… but I still don't know where to start!
After being a personal trainer for 25 years that most people ...and when I say most… CLOSE TO ALL of my clients came to me for exercise direction, guidance and motivation. Yes… of course the health benefits are there and of course we all know that exercising will help fight diseases and help enhance our health and the trajectory of our lifelines… but unfortunately that is so intangible and unless someone has been told by their medical provider that they HAVE one of the above conditions most people who don't exercise do it for weight loss or for the physical benefits provided by exercises.
In fact, on the rare occasion that someone did come to me initially at the consultatio and say that their doc sent them because of blood work… they would admit….So as I prepared to do this show I thought about my former dislike for exercise. You're listening to someone who was:
Not in sports
Inactive completely until in my late 20's
I was the girl in P.E. class that couldn't run a mile or climb the rope!
In fact I didn't run a consecutive mile until i was 34…
I faked an ankle injury in a 5k at 23, never to even attempt again for 11 years.
Why did i start exercising ? Like so many others to lose weight.
I sit here now a master of exercise with not only the credentials but 60 marathon metals under my belt and I question what was the life changing key to creating this desire to effortlessly make exercise a necessary part of my daily routine ?? Not just for me...but for millions of others who have the ability to crave this routine and actually feel like something is missing with its absence.
So why don’t we exercise if the benefits are so amazing?? I mean…
1. Live longer
2. Fewer diseases
3. Maintain a healthy weight
4. 6 pack- perfect instagram bod
Not only that but working out these days couldn't be easier with the resources we have !
1. Gyms everywhere
2. Cheap memberships
3. Home equipment
4. Online memberships and apps
5. 🥑Free youtube workouts
Some crazy statistics :
•62 million Americans have a gym memberships, but only 1 out of 7 are using it
•1 out of 6 used it in 2019
•12% of those members used it in January only
•20% of regular members use it to socialize or meet members of the opposite sex
•13% lie about going and never go
Here we are …. Living the American dream. A nation faced with a health crisis with 35% of adults and 30% preschoolers OBESE.
Just like anything in life - we won't want to do something regularly unless we like it. Actually, we wont want to do it daily unless we REALLLLLY like it. I mean, let's be real, what on Earth would have driven me to get up at Stupid o’clock day after day to run outside in the cold if there wasn’t something I didn’t absolutely LOVEEEE about it.
Simply said… it wasn't the alarm waking me up at Stupid o’clock… haha
It wasnt the 12 layers of clothing and headlamps I had to wear to run safely at 4:30 am
It definitely was not the frozen fingers and toe feeling that I will never forget …
My reasons for loving this and making it something I craved are simply said the reasons that will turn anycouchh potato into an exercise lover.
You see… there's a part in our brain called the hypothalamus.
The hypothalamus is involved in different daily activities like eating or drinking, in the control of the body's temperature and energy maintenance, and in the process of memorizing and in stress control. It also modulates the endocrine system through its connections with the pituitary gland.
It has 7 functions: It controls body temperature, thirst, appetite and weight control, emotions, sleep cycles, sex drive, childbirth, blood pressure and heart rate.
Exercise has been shown to ease anxiety, improve mood and fight depression. It promotes the release of a mood-lifting brain. This all comes from the release of a neurotransmitter called DOPAMINE.
Dopamine is known as the happy hormones that promote positive feelings like pleasure, happiness, and even love. Hormones and neurotransmitters are involved in lots of essential processes, like heart rate and digestion, but also your mood and feelings.
Now before I continue on my rant… I also want to point out that dopamine (being the pleasure hormone) is released in several other ways. When we eat sugar, the brain releases dopamine and serotonin, the hormones that boost your mood, which then stimulate the area of the brain associated with reward. This is a similar process that leads to drug addiction, which is why we get those sugar cravings.
Nicotine that gets into your body through cigarettes activates structures normally present in your brain called receptors. When these receptors are activated, they release a brain chemical called dopamine, which makes you feel good. This pleasure response to dopamine is a big part of the nicotine addiction process. Experts are still studying exactly how dopamine, a neurotransmitter, works in the context of addiction. Many believe it trains your brain to avoid unpleasant experiences and seek out pleasurable ones.
After exercise the your brain releases dopamine and serotonin and instantly the following things occur:
More energy- Energy breeds energy. The more you move the more you want to move. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina
Less brain fog - Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level.
Reduces anxiety - Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.
Helps reduce and prevent depression - Depression is a mood disorder that causes persistent feelings of apathy and sadness. It’s a complex condition, with several contributing factors. Changes in your brain biochemistry likely play a part. Aerobic workouts are most associated with positive results in treating depression. Aerobic exercise elevates your heart rate, which improves circulation in your brain. This helps promote healthy brain function and balanced brain chemistry
Enhances your mood - For example, focusing on your body’s movements during exercise may help distract you from upsetting thoughts. Setting and meeting exercise-related goals may also boost your confidence and sense of control. Raising your levels of serotonin boosts your mood and overall sense of well-being. It can also help improve your appetite and sleep cycles, which i the end makes you a less cranky and happier person !
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