The benefits of exercise are comparable to powerful drugs and the positive effects they have on the body. Physical activity can improve everything from sleep quality to memory. Whether we're getting happier or living longer, exercise is the key to living a healthy, balanced life.
1. Increase your happinessA Penn State University study found that people who engage in mild to vigorous physical activity feel better than those who do little sedentary activity.
Those of the champion who increased their training pace also felt even happier. This means that with more intensive training we can achieve even better results.
2. Teaches you how to set and achieve goals.
Achieving fitness goals can lead to incredible increases in self-esteem.But if you can't meet deadlines, science has a solution for that too: Set clear intentions.
In a 2002 study, three groups of people were tested. The first group, the control group, was assigned to monitor how often each person was physically active during the week. The second group, the motivational group, received the same instructions but also read a motivational speech. The third group, the intention group, asked participants to create a plan to set a specific day, time, and place to practice.And it is the third group that has achieved the best results.
By imposing rules and striving to achieve predetermined goals, you will be successful in both training and anything that can lead to a significant increase in your self-esteem.
3. Naturally reduces the risk of heart disease
Numerous studies and tests by scientists in 2013 - including 305 studies with more than 339,000 participants - have shown that there are no statistically demonstrable differences between those who play sports and those to whom it is prescribed drugs for the prevention of cardiovascular disease and diabetes.
In fact, physical activity interventions have been shown to be more effective than pharmacological treatments in patients with a history of stroke.Working with your doctor to develop an appropriate exercise program can be key to reducing the risk of these diseases and preventing them.
4. Sleep well
Exercise is a very important factor in reducing sleep disorders and helping us sleep better. It also significantly improves sleep quality.
Although the effects aren't immediate—a recent study found that people who begin an exercise program can still experience a positive effect on sleep four months later—starting an exercise program is a surefire way to start with it sort of deal with long-term problems. Expression.
5. Energy
When you're feeling exhausted, exercising can seem impossible. But according to experts, this is exactly the right thing to do. Low-intensity physical activity, even a simple relaxing walk, can reduce fatigue and increase energy by 20%.
6. Increase Strength and Flexibility
If stretching and training hard for muscle mass aren't part of your training routine, it's time to change it.Most adults focus primarily on cardio, and many shy away from strength training and muscle building, and that's a bad thing.
Exercise helps improve strength and muscle mass, which is especially important in older people. It keeps bones strong, making it great for treating osteoporosis naturally. In addition, increased muscle mass helps your body burn calories more efficiently.
And don't forget to stretch: it increases your body's flexibility and facilitates all kinds of daily activities.It also allows us to send more blood to the muscles, improving circulation and reducing the risk of cardiovascular disease. A few minutes of stretching each day can make all the difference.
7. Improving Memory
Regular exercise can improve memory. A 2014 study found that aerobic exercise like running or swimming increases the size of the hippocampus, the part of the brain responsible for memory and learning.
8. Boost Your Confidence
Exercising can make us feel better, regardless of the type of training we do and the results we get. In fact, one study found that even the simplest physical exercise can convince us that we look better.
9. Be More Productive at Work
Exercise can be the key to being more productive and enjoying your work.According to research, employees who exercise before work or during their lunch break feel less stressed, happier and more productive than if they did not exercise. In addition, they influence their work positively.
10. You will become more resistant to diseases
Regular physical exercise strengthens our immune system against all diseases.
Researchers don't know exactly how this happens, but it's clear that moderate to vigorous physical activity helps the body do just that.
11. Live Longer
One of the greatest benefits of exercise is keeping your body healthy so you can live longer and more fulfilling lives. So it's good news that a study of more than 650,000 people published in 2012 found that 150 minutes of moderate exercise (equivalent to half an hour five days a week) added 3.4 years to life.
Recovery after physical exertion
Recovery has a major impact on athletic performance and contributes to effective training.
Rest and recovery are an essential part of any exercise program. Post-workout recovery is important to repair muscle and tissue and replenish physical strength. Here are some useful tips to put into practice post-workout.
When training, the importance of energy and organic resources must not be neglected.Therefore, hydration and nutrition are just as important as exercise.
When we talk about physical exercise, we always focus on how to get in best shape, but we often overlook the importance of restoring energy and organic resources. Omissions, which in themselves can seriously impair health and improve performance. It is clear that the problem does not arise from conducting several weekly sessions: in fact, the body is quite capable of reacting and implementing all the mechanisms necessary for a speedy recovery on its own. The situation is different if you train more carefully.
However, it takes 24 to 48 hours for the muscle to recover and rebuild, and if it is put back into action without adequate rest, the underlying tissues can break down, delaying recovery and causing further damage .
Here are 7 ways to recover quickly after a workout: There are many recovery methods depending on the sport being played.
These are just some of the methods most recommended by experts...
Fluid intake
During the year we lose a lot of fluids, which we do best to regain at the end of the year. Water is the best natural support there is, allowing all metabolic functions to be regulated and the necessary elements to be transferred to the body. Drinking plenty of water improves many bodily functions.Good fluid regeneration is all the more important for athletes who lose large amounts of fluid through sweating for hours.
Eating well
After physical activity has depleted energy reserves, it is necessary to refuel and eat to allow the body to regain energy, regenerate tissues, build strength and be ready for new challenges. This is even more important if you do daily exercises that require constant physical exertion.
Stretch
A light stretch is recommended before an intense workout. Recovery after training also becomes easier. First of all, stretching immediately after a workout should be part of every athlete's routine. These movements are aimed at stretching, but without straining, the muscle compartments most involved in physical activity: the muscles of the legs, arms, back and neck. By doing a 10-15 minute stretch after each workout, you can relieve the tension and resulting pain caused by post-workout overuse injuries.
Rest
Rest is one of the best ways to recover (or heal) from an illness or injury, and it works even after a hard workout. Sometimes rest after an intense effort does not allow for effective regeneration, but it definitely helps to improve condition and restore energy.
Make an appointment for a massage
After a massage you will feel better because it stimulates blood circulation and allows you to relax completely.
Taking a Cold Bath
Some athletes practice cold or ice baths, ice massage, or contrast hydrotherapy (alternating hot and cold showers), which are useful for speeding recovery, relieving muscle pain, and preventing injuries. The theory behind this method is that the repeated contraction and expansion of blood vessels helps remove waste matter from the tissues.
Listen to Your Body to Heal Faster: The most important thing you can do to heal faster is to pay more attention to the signals your body is sending you.
If you are feeling tired and your physical performance is declining or affecting you negatively, it could mean that you need some recovery time or a break to get away from your daily routine for a while.
Most of the time, when you're paying attention, your body is telling you what you need.The problem many of us have is that we ignore these warnings or ignore them and think "I can't be tired, I didn't do my best like yesterday" or "No one doesn't need two days of rest after a workout, what. ” If I walk slowly today, they'll think I'm useless.
