Importance of Daily Exercise

Exercise is any type of physical activity that is done to increase or maintain one's overall health.^[1] It is used to preserve both physical and mental health. Many people exercise to manage weight, lose weight, improve brain health, strengthen bones and muscles, etc. Despite all the different reasons, exercise is very important for people to live a healthy lifestyle. It is recommended for individuals to have 150 minutes of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week^[2]. 

What are the Benefits of Exercise ^[3]

Exercising offers many benefits to one's overall health. Including both physical and mental benefits. It is important for sedentary individuals to start moving their bodies. These benefits show why it is so important to exercise.

1. Improved cardiovascular health
   Exercising helps strengthen the heart and circulation. This leads to reducing the risk of heart conditions such as heart failure, heart disease, stroke, high blood pressure, etc.
   
   
2. Enhanced muscle strength and flexibility
   Exercising helps build and maintain muscle and flexibility. This helps people with daily tasks such as lifting heavy boxes, posture, reducing the risk of falls, etc.
   
   
3. Weight management
   In America, almost 1 in 3 people suffer from being overweight. Carrying extra fat on the body can lead to negative health conditions such as type 2 diabetes, musculoskeletal disorders like osteoarthritis, etc. These are all conditions that can reduce the quality of life. This is why it is important to manage your weight and make sure you incorporate exercise into your lifestyle.
   
   
4. Better mood and mental health
   When exercising, endorphins and neurotransmitters are released. These help release feelings of happiness and can help reduce symptoms of depression, stress, and anxiety.
   
   
5. Increased energy levels
   Exercising every day can help improve one's endurance and stamina. This can make people's day-to-day activities easier to complete, increasing their energy levels and reducing fatigue throughout the day.
   
   
6. Improved sleep quality
   Exercise is proven to help regulate sleep patterns, alleviate sleep problems, and increase sleep quality throughout the night. 
   
   
7. Stronger bones and joints
   Exercising can reduce the risk of injury by helping maintain flexibility and lubricating joints. Also, exercise helps increase bone density and reduces the possibility of osteoporosis. 
   
   
8. Boosts immunity
   Regular exercise can boost immunity, reducing the risk of illness and infection.
   
   
9. Better cognitive function
   Regular exercise has been proven to increase memory, concentration, and overall cognitive function.
   
   
10. Longer lifespan
    People who exercise regularly are more likely to have better overall health. Exercise reduces one's risk of chronic illness. Therefore, people who exercise are more likely to have a longer lifespan.

Exercising has so many benefits. It is important to consider all the benefits and begin to incorporate exercise into our daily lives. 

Different types of Exercise

There are many different ways to exercise. Whether going on a walk, going to the gym, or engaging in some stretching practices, you can start or continue your exercise journey in many ways. Especially for those with a sedentary lifestyle, it is crucial to recognize the importance of exercise! If you sit all day at work, look below to see different ways you can incorporate exercise into your lifestyle!

Cardiovascular exercise

These exercises challenge your heart and lungs to work harder. This usually involves increasing the heart rate. Cardiovascular exercise helps maintain weight, increase fitness levels, strengthen the heart, etc.^[4]

Examples include:

1. Running

2. Cycling

3. Swimming

4. Jumping rope

5. Dancing

6. Kickboxing

7. Aerobics

8. HIIT (High-intensity interval training)

Strength training

These exercises help increase your strength and endurance in different regions of the body. Strength training is proven to improve strength, burn calories, decrease abdominal fat, etc. ^[5]

Examples include:

1. Weightlifting

2. Bodyweight exercises (push-ups, pull-ups, squats, lunges)

3. Resistance band exercises

4. Kettlebell workouts

5. Pilates

6. Yoga

Balance and stretching

These exercises help to improve one's balance and flexibility. This can help reduce the risk of injuries, improve daily functions, etc.^[6]

Examples include:

1. Stretching routines

2. Yoga

3. Pilates

4. Tai chi

5. Dynamic stretching

Functional training

These exercises can be done to help increase the movements you do in your daily life. Functional training can help improve movement patterns, improve physique, improve movement and coordination, etc. ^[7]

Examples include:

1. Squats

2. Lunges

3. Lifting objects from the ground

4. Circuit training

Given the many health benefits of physical exercise, there is no excuse to stay sedentary. It's never too late to start moving your body and get healthy. 

Watch this video to see the benefits of exercise and more tips on how to start!