Exercise Plan to Keep you for Fitness and Vitality
The positive effects of engaging in physical activities can be profound, covering both physical and mental wellbeing. Some of them are as follows:
• Improving Mood. Spending about 30 minutes running (in the open air or on a treadmill) can help reduce tension on your mind as the brain releases certain chemicals including serotonin, dopamine, and norepinephrine during physical activities. All of those chemicals give soothing effects on cellular level to reverse stress and improve mood.
• Improve Concentration. Another useful brain chemical released during exercise is the growth factor. The main function of this chemical is to help the brain make new cells and establish new connections between them. As the exercise becomes more complicated, such as in sport or dancing class, our brain learns to work faster and concentrate better.
• Reduce Stress and Depressed Mood. Regular sweat-inducing activities for 30 minutes help burn about 350 calories every day. As a matter of fact, such activity can be as effective as antidepressant drug in reducing stress and depression. It is probable that physical exercise stimulates the growth of neurons in brain regions damaged by depressions. You may think of taking antidepressant instead, but you will not get the calories-burning benefit.
• Boost your Self-Confidence. Fitness improvement is enough to improve self-esteem. You don’t actually need a drastic change in body shape to gain more confidence. Human brain is hardwired to take even the simplest improvement in our efforts to boost confidence.
• Reduce High Blood Pressure. An increase in body weight often triggers higher blood pressure. Being overweight can cause sleep apnea which eventually affects blood pressure as well. Carrying weight in your waist also increase risk of high blood pressure. Physical exercise burns calories, reduces weight, and therefore minimizes the risk.
• Help you Maintain Healthy Weight. Decreased calorie intake is the most important factor in weight loss program. However, the only way to maintain healthy body weight is by having regular exercise. Also, you burn considerable amount of calories with every moderate workouts.
What’s the Best Exercise Plan?
Aerobic activities such as walking, biking, running, and swimming are great for burning calories and paring down unwanted fat.
Current guidelines for physical activity recommend accumulating a weekly total of at least two–and–a–half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic activity.
Strength or resistance training, which typically employs equipment such as weight machines, free weights, and resistance bands or tubing, protects against bone loss and, builds muscle.
Current guidelines recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) twice or more weekly. Repeat each exercise eight to 12 times. Your body needs at least 48 hours for recovery and repairs between strength training sessions.
Evidence suggests that a combination of walking, strength training, and balance-enhancing activities such as yoga and Pilates and also walking on uneven surfaces, like cobblestones or hiking trails, helps improve balance over time.
Older adults at risk for falls should get 30 minutes of balance training and muscle strengthening exercises three times a week.
Flexibility exercises like stretching, yoga, and Pilates gently reverse the shortening and tightening of muscles that typically occur with disease and age.
Older adults do flexibility exercises on the same days as aerobic or strength activities, or at least twice a week.