Various benefits of exercise

This exercise has various benefits that can be felt in the short and long term. Not only is it beneficial for physical health, but exercise can also improve one's quality of life.
With regular exercise, many of the benefits of exercise that you can get immediately. In addition, there are many benefits of exercise that you can achieve in the long run. Sports are body movements that produce effects on the body as a whole. Sports, such as walking, running, dancing, swimming or yoga, stimulate muscles and various other body parts.

Various benefits of exercise for physical health
Exercise is a miracle drug that is easy to get without the high cost, but is often ignored, which causes various health problems. Still, it's never too late to start exercising. Whatever your age, scientific evidence shows that physical activity can help you have a healthier and happier body. Research has even proven that an inactive lifestyle is more dangerous to health than obesity.

Various benefits of exercise for the body that you can get, including:

• Prevents heart disease and stroke

Regular exercise every day can help prevent heart disease and stroke, because exercise will strengthen the heart muscle, lower blood pressure, increase levels of good cholesterol, HDL, and reduce levels of good cholesterol, and reduce levels of bad cholesterol low density lipoprotein (LDL) and will increase heart capacity by drying the blood.

• Diabetes control

Exercise can help reduce body fat so that it can prevent and control type 2 diabetes simultaneously.

• Reducing high blood pressure

Decreased fat also causes a decrease in blood pressure in hypertension.

• Prevents back pain

Increasing muscle strength, stamina, and body flexibility as a result of regular exercise can help prevent back pain.

• Protect yourself from obesity

Regular physical activity can reduce body fat, build muscle mass and increase body metabolism. If accompanied by a proper diet, exercise can help you lose weight while preventing obesity as a trigger for various diseases.

• Defer physical limitations to old age

Exercises, such as running or other aerobic exercises, delay the onset of physical limitations in the elderly.

• Reducing the risk of osteoporosis

Exercising by lifting weights regularly can help the process of bone formation, thereby preventing various bone disorders with age, such as osteoporosis.

Improve quality of life

The benefits of physical activity are not only to improve physical health, but also to improve quality of life. Some of them are:

• Improve mood

When you feel stressed or in a bad mood after a stressful day, walking 30 minutes or exercising at a fitness center can help you improve your mood. Exercise can stimulate chemicals in the brain that make you happier and more relaxed.

• Develop trust

Regular exercise can also make you more confident in appearance.

• Overcoming stress

Research on the psychological effects of exercise reveals that this activity can reduce depression and increase the ability to cope with stress.

• Makes you sleep better

Are you having trouble sleeping at night or do you often wake up in the middle of the night? Regular exercise can help you sleep faster and deeper. But avoid exercising too close to bedtime.

• Restore sexual arousal

Are you often too tired or uncomfortable with your body shape during sex? Start exercising to encourage the mind while getting a better body appearance. In addition, physical activity can also increase arousal in women and reduce the risk of erectile dysfunction in men.

• Enjoy a pleasant moment

Sports and physical activity are ways to spend free time while having fun. It can also help strengthen relationships with family and friends when you do it together.

How long does exercise take?

If you are not accustomed to exercising now and are not actively moving throughout the day, start any physical activity that can increase your heart rate. Research shows that walking fast for 1 to 2 hours a week or about 15 to 20 minutes a day reduces the risk of various diseases.

In general, adults aged 19 to 64 need two types of exercise, aerobic training and strength training. The total exercise time needed is around 150 minutes per week. You can share it in a few days. For example, 30 minutes a day, 5 days a week.

Aerobic exercises that can be done include cycling or brisk walking. A sign that your aerobic exercise is right is when your heart rate increases and you sweat.

Among these aerobic exercises, interspersed with exercises to strengthen the muscles of the legs, hips, stomach, chest, shoulders and arms. Strength training is very useful to increase your energy and stamina, help you sleep better, improve your mood and increase your metabolism.

The following are a few examples of strength training to do at home:

• Board position

Head on the ground, facing the ground, like a push, body in arms and legs. Legs and body erect, like a board, hold for 30 to 45 seconds, then rest. Repeat the movement 5 times. The benefits of this movement are to strengthen the stomach, back, and muscles

• Squat movement

Stand straight, feet shoulder width apart and toes pointing straight ahead. Bend your knees, lower your body and push your buttocks back as if you are going to sit down, so that your buttocks are parallel to your knees and feet at a 90 degree angle. Make the heel as the basis of your weight, then return to position. Repeat the movement 25 times, up to 5 sets. This movement aims to strengthen the hamstrings and buttocks.

Movement such as push-ups and sit-ups can also be done to train your muscles. In addition, you can train your muscles using simple methods, such as going up and down stairs, going to the office if possible, or lying between work hours to improve your posture and increase your energy and performance. . Whatever type of sport you choose, make sure it suits your needs and physical abilities. Enjoy the benefits of exercise for a better quality of life. Enjoy the training!

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