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Physical Exercise: How much is it important to lead a healthy life?

Physical Exercise: How much is it important to lead a healthy life?

“Exercise is the key not only to physical health but to peace of mind”- Nelson Mandela

Do you know people can live up to 3 years longer, even with as little as 15 minutes of physical activity a day? This research has been conducted by some researchers at the China Medical University in Taiwan, China. 

Improvement of health and the reduction of the risk of developing several diseases is possible through regular physical activity or exercise. If you want to have immediate and long-term health benefits then physical exercise is the solution. Most significantly, quality of life can be improved through regular physical exercise. A person should do physical exercise, a minimum of 30 minutes a day. 

 

Benefits of Regular Physical Exercise: 

 

Reduce the risk of heart attacks:

If you exercise for 30 minutes a day, 5 days a week, the health of your heart will improve and it will reduce the risk of heart diseases, according to the American Heart Association. Also as stated in a review published in Circulation, engaging in 150 minutes of moderate-intensity physical activity per week will have a lower risk of coronary heart disease by 14 percent than those doing no exercise. 

 

Better management of weight: 

If you want to manage your weight accurately, then you can depend on physical exercises. Physical exercise can help you maintain your weight over time, it has been proved by strong scientific evidence. However, the amount of physical exercise needed is not the same for all. People vary greatly in how much physical exercise they need. Usually, 150 minutes of moderate-intensity physical exercise per week is perfect for the normal-weight person. Nevertheless, you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight. 

Not to forget, a healthy weight requires both regular physical exercise and a healthy eating plan. If you are planning to eat whatever you want and want to maintain your weight at the same time, then you may need a high amount of physical exercise as well. 

 

Maintaining Cholesterol:

Improvement of cholesterol is possible through exercise. High-Density Lipoprotein (HDL), known as good cholesterol, can be raised by regularly engaging in moderate physical activity. If you add physical activity, even in short intervals several times a day, you can gain this benefit. However, the researchers are still trying to find out precisely how exercise affects your cholesterol, the bottom line is clear: the favorable effects on your cholesterol level can be achieved through moderate exercise. 

  • Reduction of Low-Density Lipoprotein (LDL) by up to 10% is possible through moderate physical exercise, according to some studies. Although exercise may have a slightly positive or neutral effect on LDL, as claimed by a few studies.
  • An increase of High-Density Lipoprotein cholesterol by between 3% and 6% can be gained by exercising regularly. 

 

Lower Risk of Developing Osteoporosis: 

Loss of calcium and other minerals from a person’s bones making the bones vulnerable to fracturing is known as Osteoporosis. Around half of all women and, one-third of men over 60 years of age have osteoporosis in Australia, according to a study. Because of the hormonal changes during menopause that make bone loss calcium and minerals, women are more likely to have osteoporosis. Regular exercise throughout a person’s life can reduce the risk of osteoporosis in later years. Remarkably, a nutritious diet along with regular physical exercise is also necessary for the reduction of the risk. 

People already suffering from osteoporosis can also be benefitted from physical exercise. Reduction of the rate of bone loss is attainable through regular physical exercise. 

Exercising can build muscle strength and improve your balance. As a result, you can reduce your chances of falling which is the main cause of bone fractures. 

 

Medicine for Depression: 

Depression can be helped by doing physical exercise, as stated by several studies. Some of the ways how exercise help people with depression are as follows:

  • Negative thoughts or distractions from daily worries may be possible through exercise.
  • Social contact can be increased by doing physical exercise with others. 
  • You can see improvement in sleep patterns as well as your mood.
  • Levels of chemicals in your brain may also change by doing regular physical exercise. 

 

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