Reduces the risk of getting chronic disease
Exercise improves body composition, cardiovascular fitness and insulin sensitivity whilst decreasing levels of blood fat and blood pressure. Chronic disease can be caused by a lack of exercise as well as other diseases and diabetes.
Helps skin health
Regular exercise can increase the body’s production of antioxidants which helps to protect cells. It also helps to stimulate the blood flow around your body, which can promote youthful looking skin.
Improves memory and brain health
Exercise helps to improve thinking skills, protect memory and brain functioning. It increases your heart rate which then promotes blood flow and oxygen around your brain. In addition, it stimulates hormone production that increases brain cell growth and increases the hippocampus. As well as reducing the risk of schizophrenia and Alzheimer’s disease.
Improves sleep quality
During exercise your body often gets tired out and your body’s temperature will increase, which then stimulates sleep later on. This is especially beneficial in the elderly who often suffer with sleep disorders.
Exercising regularly can help to lower pain perception and increase pain tolerance. Several studies also have found that exercise partially relieves chronic pain including, fibromyalgia and back pain as well as other health conditions.
Where to start
If this is the first time you have properly considered incorporating exercise into your routine, it can be difficult to know where to start and you may have many questions. Should I get a gym membership? Should I make my own home gym? Should I start running? You may not enjoy the first activity that you choose but there are so many options.
This is a membership that you usually pay for monthly at a gym. This can be a great place to start as you will be given access to an array of exercising equipment. There may also be opportunities to attend fitness classes such as yoga or HIIT. If you are interested in swimming you could also get a membership at a gym with a pool that you could use.
Classes can be a great way to meet new people, follow a structured workout and try new exercises. There are so many different types of classes such as cardio classes including; aerobic workouts like zumba, aqua aerobics, HIIT and boot camp style training. Do you have more of an interest in holistic style workouts, focusing on your body and mind? Or an interest in working on your flexibility, balance or stability? Activities like pilates, yoga or tai-chi have so many benefits. There are also some non cardio classes which have more of a focus on strength using resistance training and weights. Examples include bodypump, using different weights to target and tone all muscle groups.
Do you want to get fit and active but dont have the motivation to stick to a routine or need a bit of guidance? A personal trainer can help you develop an exercise routine, reach your goals and provide meal plans. If you choose to get yourself a personal trainer, there are so many benefits including;
- Fast results – personal trainers help to monitor your progress and develop a training plan to help you effectively reach your goals.
- Goals – A personal trainer and yourself can set realistic goals and ways to achieve them
- Avoid injuries – exercises are tailored around a clients needs to reduce the risk of any injuries
- Establish lasting habits – PTs help clients understand that fitness should be a priority
- Break through boundaries – Personal trainers can find new techniques to push clients further and keep them motivated
Back to basics
Sometimes the most simple things can be extremely beneficial. Are you wanting to get active but don’t know where to begin? Just taking a walk can be a great place to start. Walking is free, simple and an easy way to become healthier, get active and lose weight. Swimming is also a simple, affordable and great way to get active no matter what age or ability you are. You could try swimming in a pool, open water swimming or aqua aerobics.
Things to consider
It is important to stay hydrated, especially when exercising to maintain hydration levels. Drinking fluids, particularly water, helps to maintain optimal performance whilst exercising, as well as aiding recovery to prepare you for your next workout.
Eating a healthy balanced diet will support you in your fitness routine. All of the food groups have different nutritional values which can boost your energy levels, help with recovery and allow you to perform at a higher level. Carbohydrates can give you energy and fuel your muscles, they also help to absorb amino acids and replenish your glycogen stores. Types of carbohydrates include pasta, rice and fruit. In addition, protein helps to build and repair muscles, foods include; fish, meat, eggs and nuts. Eating healthy fats are great for making your energy levels longer, burn fat and reduce hunger. For example, avocado, cheese and dark chocolate.
Warming up before you workout can be highly beneficial in preventing injuries and improving athletic performance. It also helps to reduce feelings of soreness after a workout and can improve flexibility. Before working out try simple aerobic exercises such as walking lunges, a walk or shoulder rolls.
Adding a cool down after a workout is very important as it helps your body to return to its previous state. Setting aside a few minutes after your workout can help prevent injuries, muscle soreness, restore breathing patterns and blood circulation. For example you could go for a light walk or have a stretch.
Consider what your body needs
You do not want to throw yourself into the deep end if your body is not used to exercising regularly. Consider your limits and understand that suddenly working out harder and faster is not always the best approach. When exercising, if you feel any discomfort or pain you should stop for a minute and rest your body. Continuing to exercise in pain will only cause injuries. Also taking rest days can be beneficial for recovery.
Taking your time to figure out what exercises you enjoy, your goals and where you want to progress can help you stick to a routine now and in the future. This can be difficult, but with real goals, there are so many benefits which can help you live a happy and healthy life. There are so many types of exercise that you can select from, choose some that you like and keep your workouts varied to prevent boredom and enhance motivation. You should work at your own pace and build up gradually to increase your fitness levels. Also tracking your fitness progress or working out with friends and family is a great way to stay motivated and help you reach your goals.
Are you ready? Start your fitness journey today!