Excellent reasons to get back into working out
The winter months tend to give us many excuses to put off exercising. It becomes dark early, it's too cold to go walking or running and our beds start becoming our best friends. Now that the weather's heating up and excuses are running out, here are three excellent reasons to get back into exercise. We'll also give you some tips on how to get started.
How regular exercise can help you
Eating healthily and exercising regularly can help you prevent chronic diseases and help you manage the symptoms of some chronic diseases.
Regular exercise can help you:
- Reduce the risk of type 2 diabetes
- Manage your cholesterol levels
- Reduce the risk of plaque (fatty substances) building up in your arteries
- Lower your blood pressure
- Lower the risk of stroke by improving blood circulation
- Strengthen your immune system and reduce the chances of becoming ill.
Exercise is good for your heart and lungs
All your muscles become stronger when you exercise. This is also true for your heart. A strong heart has better blood circulation. In turn, this helps to transport more oxygen-rich blood to the body and return carbon dioxide to the lungs.
Exercise also increases your lung capacity. If you exercise regularly, your body will need less oxygen to perform specific tasks - like mountain climbers who can keep going even in the thin air of the highest peaks.
Exercise lowers stress and give you a better night's sleep
Exercise can give you a good break from everyday stress. While exercise can take your mind off your worries, the real reason you'll feel more relaxed is chemical. When we exercise, our bodies produce endorphins that make us feel better. Other hormones that help control stress and anxiety are norepinephrine, dopamine and serotonin - we also produce more of these while we exercise.
People who are less stressed also sleep better. If you exercise regularly, you should fall asleep quicker, sleep better and feel less tired during the day than people who don't.
How to get started
Doctors recommend a minimum of 30 minutes of moderate aerobic exercise five days a week, or a minimum of 20 minutes of vigorous exercise three days a week.
Exercise and remind yourself that you're doing it for your health. It's a great idea to have a friend or partner who joins you so that you can encourage each other. Choose an activity you enjoy. If you don't like running or going to the gym, choose something like dancing or martial arts. Start slow and gently build up your fitness levels to avoid injury.
If you have any problems with your health, you should speak to your doctor before you start exercising. Health problems include being very unfit, having a chronic illness or family history of heart disease, having high blood pressure or high cholesterol.