Benefits of different types of physical exercises

Exercise plays a significant role in our health and well-being. It improves our mental and physical health. It prevents many diseases and chronic conditions, such as heart disease, obesity, diabetes, and cancer. There are 4 types of exercises; strengthening, stretching, aerobic, and balance exercise. All these four exercises are essential for better functioning of our bodies. Typically, people only do one or two of them, skipping the others.

Types of exercises and their benefits

Aerobic exercise:

Aerobic exercise, also known as endurance exercise, improves the health of our heart and breathing rate. The word “aerobic” means “requiring oxygen”; these activities require oxygen to provide energy to our muscles, which is why they are called aerobic exercises. Aerobic exercise, referred to as cardio, enhances the wellness of our lungs and positively impacts blood regulation. Moderate intense physical activities, like jogging, cycling, swimming, climbing, and dancing, are included in aerobic exercise.

Strength training:

Strength training is also known as anaerobic exercise, as this activity does not require oxygen to provide energy to our bodies. Strength training helps in building muscle mass and strength by breaking down glucose. High-intensity physical activities that require some external resistance or weight training exercise, like weightlifting, sprinting, push-ups, squats, arm curls, and lunges, are included in strengthening.

Stretching:

Stretching is also referred to as flexibility. It involves muscle and joint movement. It improves body mobility. As we grow older, our muscles lose their flexibility and become stiffer, which can cause many issues like joint pain, cramps, and muscle pain. This problem will worsen with time, even to the point that a simple task like bending and picking up a ball will be painful. Exercises like yoga and Pilates are effective and improve flexibility.

Balance training

Balance exercise involves slow controlled movements to strengthen the lower abdominal muscles, as these muscles help in improving stability and balance. Balance training strengthens the core muscles- lower body muscles and joints and helps prevent falls. Exercises that maintain balance include tai chi, planks, and standing on one foot.

10 benefits of physical activity

1. Weight management

Exercise helps in managing body weight. It prevents obesity. It builds muscle mass by minimizing fat mass. If you eat a lot and exercise regularly, you shouldn’t worry as it will help you balance your weight by burning more calories. Resistance training helps in fat loss.

2. Improve muscle and bone health

As we have discussed above, exercise helps in building muscle and helps us get stronger. Our bone density and muscle mass begin to decline as we age. Exercises like strength training, running and playing sports help increase muscle mass and bone density. It also reduces the risk of osteoporosis.

3. Reduce the risk of chronic diseases

Activities like running, cycling, swimming, and jogging increase the endurance of the heart and lungs. These activities help in lowering blood pressure and reduce the risk of other chronic diseases like diabetes type 2, and cholesterol.

4. Increase energy level

Exercising increases blood circulation, which ultimately leads to increased oxygen levels in the blood. Hence, more oxygen will be provided to muscles, and energy levels will be boosted.

5. Maintain sugar level

Regular exercise also lowers the risk of metabolic syndrome and type 2 diabetes. By engaging in physical activities, glucose levels in the blood lower, and insulin works better.

6. Helps in quitting smoking

If you are trying to quit smoking, then you should start doing physical exercise as it will not only help you deal with cravings but also help you with the consequences you might face after quitting smoking.

7. Stress management

Exercise also reduces stress and anxiety and helps improve mood. During exercise, many hormones are released, like serotonin, which reduces the risk of depression and induces positive feelings.

8. Improve sleep

It also improves sleep and helps with relaxation. During exercise, the hormone melatonin, a sleep hormone, is released, which helps people fall asleep faster. Exercise reduces the risk of sleep disorders like insomnia as well.

9. Increase pain tolerance

Aerobic exercise increases the production of endorphins, which helps relieve pain and increases pain tolerance.

10. Lowers the risk of cancers

It lowers the risk of developing various types of cancer, including those of the breast, colon, stomach, and lungs by boosting our immunity.

Regular exercise, moderate or high-intensity exercise, will benefit your body as it strengthens your body, helps prevent many chronic diseases, boosts your mood, and improves sleep quality. There are many other benefits of different types of physical exercises. It also reduces the risk of cancer, increases life expectancy, slows down the process of skin aging, and supports proper brain function. So, no matter how snowed under with work you are, make time for regular exercise.