Regular exercise and physical activity may Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol , coronary artery disease , and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels. Help your body manage blood sugar and insulin levels.
Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking. Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. Focus on activities you enjoy. Any activity that gets you moving counts. That could include throwing a Frisbee with a dog or friend, walking laps of a mall window shopping, or cycling to the grocery store.
Activities such as gardening or tackling a home improvement project can be great ways to start moving more when you have a mood disorder—as well as helping you become more active, they can also leave you with a sense of purpose and accomplishment.
Be comfortable. That may be a quiet corner of your home, a scenic path, or your favorite city park. Reward yourself. Reward yourself with a hot bubble bath after a workout, a delicious smoothie, or with an extra episode of your favorite TV show, for example.
Make exercise a social activity. Exercising with a friend or loved one, or even your kids, will not only make exercising more fun and enjoyable, it can also help motivate you to stick to a workout routine.
Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break. Get active with the family. Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.
These tips can help you find activities you enjoy and start to feel better, look better, and get more out of life. Greer, T. Improvements in psychosocial functioning and health-related quality of life following exercise augmentation in patients with treatment response but non-remitted major depressive disorder: Results from the TREAD study. Depression and Anxiety, 33 9 , — Kandola, A. Current Psychiatry Reports, 20 8 , Aylett, E. Exercise in the treatment of clinical anxiety in general practice — a systematic review and meta-analysis.
Stubbs, B. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, , — Individual and combined associations between cardiorespiratory fitness and grip strength with common mental disorders: A prospective cohort study in the UK Biobank.
BMC Medicine, 18 1 , This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.
Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer 1. Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress 2. It produces changes in the parts of the brain that regulate stress and anxiety.
It can also increase brain sensitivity for the hormones serotonin and norepinephrine, which relieve feelings of depression 3. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain 3.
Furthermore, exercise has been shown to reduce stress and improve symptoms of anxiety 3. It seems that your mood can benefit from exercise no matter the intensity of the physical activity. In fact, a study in 24 women who had been diagnosed with depression showed that exercise of any intensity significantly decreased feelings of depression 4. The effects of exercise on mood are so powerful that choosing to exercise or not even makes a difference over short periods.
One review of 19 studies found that active people who stopped exercising regularly experienced significant increases in symptoms of depression and anxiety, even after only a few weeks 5. Some studies have shown that inactivity is a major factor in weight gain and obesity 6 , 7.
To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure. While dieting, a reduced calorie intake will lower your metabolic rate, which can delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight 6 , 7 , 8. Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off 9 , 10 , Exercise is crucial to supporting a healthy metabolism and burning more calories per day.
It also helps you maintain your muscle mass and weight loss. Activities like weightlifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown 12 , As people age, they tend to lose muscle mass and function, which can lead to an increased risk of injury.
Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age Interestingly, some research suggests that high impact exercise, such as gymnastics or running, or odd impact sports, such as soccer and basketball, may help promote a higher bone density than non-impact sports like swimming and cycling Physical activity helps you build muscles and strong bones. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort.
Work, household chores, shopping and other necessary activities are far less demanding than for previous generations. We move around less and burn off less energy than people used to. Research suggests that many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time.
People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group. Inactivity is described by the Department of Health and Social Care as a "silent killer".
Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.
Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music. This type of behaviour is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity.
Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. Find out how to get active your way.
0コメント