Exercise

Exercise is an important part of our daily life that should not be dispensed with or neglected because of its benefits; Daily exercise helps improve general health and reduce disease, as well as positive effects on improving mood and increasing energy levels. The researchers believe that no less than 150 minutes of aerobic exercise should be practiced throughout the week, such as walking, jogging, and swimming, to obtain the best results. The duration of exercises can be increased to 300 minutes per week if the goal is to lose weight. The most important benefits of regular daily exercise will be presented.

Benefits of daily exercise

Exercise has both physical and psychological benefits, including :

• Feeling happy: Exercise improves mood and reduces feelings of tension and anxiety, through changes in the areas of the brain responsible for the psychological state, and increases the sensitivity of the brain to the hormones serotonin and norepinephrine, which alleviate depression and increase the secretion of endorphins, which improves mood and relieves pain. Feeling happy and improving mood is not important.

• Losing excess weight: Studies have found that lack of physical activity is the main cause of obesity, and to understand the effect of sport on weight loss, the relationship between exercise and energy must be understood, as the body consumes energy in three ways; They are digestion of food, exercise, and the continuation of body functions; Like breathing and heartbeat. So, when you eat low-calorie meals, your metabolism rate will decrease, and in return, regular exercise will increase your metabolism and thus burn more calories and lose weight.

• Maintaining muscle and bone health: Exercises such as lifting weights help to build muscle if accompanied by eating proteins because exercise helps to release hormones that stimulate the muscles to absorb the amino acids present in proteins. Also, with age, the muscles lose their density and activity and thus are vulnerable to injuries, but daily exercise will strengthen the muscles despite advancing age. As for the benefit of sport for bones, it increases its density during youth and protects against osteoporosis at age, and exercises that have the greatest impact on bone density are gymnastics, jogging, football, and basketball, which have a greater effect than swimming and cycling.

• Increase energy levels: Studies have found that exercising regularly reduces fatigue and increases energy levels in healthy people, as well as in people suffering from diseases such as permanent fatigue syndrome, cancer, AIDS, and multiple sclerosis.

• Maintaining a healthy heart: Daily exercise helps improve insulin sensitivity, maintain heart and blood vessels, lower blood pressure, and reduce fats. Maintaining the health of the skin: daily exercises help increase the secretion of natural antioxidants in the body and thus fight free radicals that destroy skin cells, as well as increase blood flow in the body and thus reduce the effects of age on the skin.

• Maintaining brain health and memory: As exercise increases the heart rate and thus increases blood flow and oxygen to the brain, it also stimulates the secretion of hormones that improve the growth of brain cells, and the elderly are advised to do some daily exercises to maintain mental functions.

• Relaxation and improving sleep quality: This results from depleting energy and increasing body temperature through exercise, which helps improve sleep quality and treat some sleep diseases such as insomnia.

• Pain relief: Previously, it was recommended to rest and not move to treat chronic pain, such as lower back pain, fibromuscular sclerosis, and problems with shoulder issues but recent studies have shown that some exercises relieve pain and increase pain tolerance.

• Improving sexual life: Exercise increases sexual desire and improves performance, whether in men or women, as a result of its strengthening of the heart muscle, which increases blood flow, strengthens muscles, and increases their flexibility. The researchers found that exercise helps men overcome erectile dysfunction.

• Improve digestion: Exercise helps treat constipation and improves digestion. Reducing the chance of cancer: Positively affects the immune system, which fights cancer cells and kills them.

Types of exercise

There are several types of exercises, and people usually focus on a certain type, thinking that it is enough, but the truth is that the types must be combined to obtain the best results, and the exercises are divided into four types, which are :

• Endurance or aerobic exercise: This type increases breathing and heart rate, maintains the health of the lungs, the heart, and blood vessels, and improves overall fitness, and this typically includes walking, dancing, and yard work such as as as as as mowing trees, law, and digging.

• Strength training: This type makes muscles stronger and increases the efficiency of daily activities such as climbing stairs and carrying groceries. This type is also called resistance exercises and includes weight lifting, bodybuilding, and strength sports.

• Balance exercises: This type helps to maintain balance and prevent falls, especially in the elderly, and includes the exercise of standing on one leg, walking in a straight and continuous line from the toe of the first leg to the heel of the other leg, and the exercise of Tai tea.

• Flexibility exercises: This type helps to increase muscle flexibility, maintain body agility, and give more freedom of movement, and includes stretching exercises and yoga.