Essay about Exercise – Benefits

Is exercise beneficial? How is it good for you? And what is exercise? Essays like the one below will help you discover the answers to these questions.

Introduction

  • Benefits of Exercise

Works Cited

Do you want to live a good life feeling great with improved mental psyche and energy levels void of some chronic diseases coupled with sound sleep all in one package? Look no further; regular exercising will offer this all-inclusive package of benefits. Many people just know very little about goodness of exercise; regrettably, they do not know how good it can get over time.

The good news is that, exercise delivers results regardless of sex, occupation, physical ability, or age. Exercise results are yours for taking; once you put the input, the output is almost certain.

Unfortunately, people will always find excuses for not exercising and even some will quote myths associated with exercise for them to stay out. Many exercise activities are not strenuous and require very little efforts; for instance, dancing for fun. The truth is; exercise is good because it will help you have good moods, manage chronic diseases, and manage weight giving you good shape.

Goodness of Exercise

Exercise helps in improving one’s mood and mind status. Mood is a state of mind. Physical activity triggers the body to release chemicals known as endorphins. These chemicals enable one to be happy and peaceful. The contemporary society is set in a way that people can work without involving a lot of physical exercise.

Moreover, many people are being forced by circumstances to take jobs that they do not like. Chances that such people will slump into stress, depression, low self-esteem, and insomnia are high.

However, exercising improves all these by improving one’s mood. For instance, during exercise, individuals set goals and by beating the timeline to accomplish these set goals, make one feel good and this improves his or her self-confidence and self-esteem. It is logical that a confident and self-esteemed person will have good moods. Human body is made up of active cells and they need to be kept active; exercise offers these.

As Mayo Clinic Staff posit, “As you exercise, your body gets fitter and stronger, and thus, your mind starts seeing everything, including yourself in a better light” (Para 4). Have you ever heard of people claiming the only thing they do when stressed up is exercise? These few individuals have discovered the secret to let go of in-built pressure. Brain is made up of muscles and exercise is good for brain muscles just as food is good for the body.

Good news to those battling with chronic diseases as hypertension, diabetes and osteoporosis among others; exercise is the way out. Research indicates that regular exercise combats these diseases. According to Hawk, “exercise is the silver bullet for improved health” (Para. 1). In combating heart diseases, exercise strengthens heart muscles, increases High Density Lipoproteins (HDLs), and reduces Low Density Lipoproteins (LDLs). These lipoproteins are cholesterol derivatives and scientists term HDL as ‘good’ cholesterol and LDL as ‘bad’ cholesterol.

Reduction of LDL with subsequent increase of HDL promotes smooth blood flow and replenishes heart functions. In Type II diabetes, the body is insensitive to insulin probably due to weight gain amongst other causes. Exercise helps in shedding weight and this makes the body insulin sensitive. Consequently, this insulin breaks down sugar molecules in the body thus lowering blood sugar levels eventually combating diabetes type II.

Nowadays, poor feeding habits and little or no exercise makes people as young as fifteen to suffer from osteoporosis. However, exercise offers reprieve to this nightmare by strengthening bone tissue formation and maintenance. Finally, research indicates that exercise improves immune system response and this helps to keep minor infections at bay.

Finally, exercise helps in keeping body shape. No one likes obesity or out of shape body. Unfortunately, many people love talking how they hate their over weight bodies without doing anything about it; lip service. Exercise is the way to attaining that elusive figure you have always craved for, over the years.

It is natural that, during physical exercise, the body burns thousands of calories. Body weight results from excess energy, which is converted to fat and stored in different body parts. As one exercises, metabolism rate increases leading to breakdown of fats making your body slimmer and healthy.

Research indicates that, “To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities” (Buemann & Tremblay 193). These researchers make it clear that normal daily activities are not sufficient to burn the required calories in the body; therefore, exercise is the way out. Fortunately, you do not need to check into a gym to manage weight loss; far from it, 20 to 30 minute walk every day or cycling for fun is enough to keep weight gain under control.

Unfortunately, many people complain that exercise is not good because it is not fun. This is true and it does not apply to exercise alone; it applies to anything that someone does. If you do not enjoy what you are doing, it can never be fun. However, the claims that exercise is not fun are only excuses; not reasons. The fact is, there are many exercise programs, and out of them, every one can find a program that excites him or her. Exercise can be done in a group or individually.

Moreover, most of practices that people do for fun qualify as exercises. For instance, taking a stroll in the neighborhood in the evening is enough to relax one’s mind. Teenagers are fond of cycling for fun; however, even though they do not know it, cycling is a great lot of exercise.

So, what is the way out of these excuses? Identify an exercise that excites you; an exercise that you will do without much hustle. For instance, decide to engage in flexibility training exercises like yoga and sit-ups or even join a dancing group. By doing something that excites you, fun will be inevitable. However, remember to do whatever you are doing on purpose with discipline. Discipline is the key to any successful story you will ever hear.

Exercise is all-inclusive package that will enable you live almost a stress-free life, full of energy with improved self esteem and sound sleep not forgetting how you will be able to combat some diseases like hypertension and diabetes type II. During exercise, the body releases endorphins that restore peace and felicity.

Moreover, nothing equals the thrill that one gets by accomplishing set goals and exercise offers this opportunity to set both short and long-term goals and accomplish them. Again, exercise prompts the body to produce more ‘good’ cholesterol and eliminate the ‘bad’ one thus improving blood flow thus keeping hypertension at bay.

Any good doctor will tell you exercise is as essential as sleep or feeding. Finally, exercise enables you to maintain body shape by shedding those extra pounds. Unfortunately, many people complain that exercise is not fun; however, this is just an excuse, not a reason. There are many exercise programs to choose from, every one can get a program that excites him or her, and as the excitement sets in, fun follows. Anyway, who does not want to live a peaceful and happy life? Not even you, start exercising and start today.

Buemann, Baines & Tremblay, Albert. “Effects of Exercise Training On Abdominal Obesity and Related Metabolic Complications”. Sports Medicine. 2007, 21(1): 191-212.

Hawk, Patricia. “Here’s why Exercise is good for You.” 2009.

Mayo Clinic Staff. “ Exercise: 7 Benefits of Regular Physical Activity. ” 2010. Web.

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Bibliography

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Physical Activity Is Good for the Mind and the Body

essay about exercise

Health and Well-Being Matter is the monthly blog of the Director of the Office of Disease Prevention and Health Promotion.

Everyone has their own way to “recharge” their sense of well-being — something that makes them feel good physically, emotionally, and spiritually even if they aren’t consciously aware of it. Personally, I know that few things can improve my day as quickly as a walk around the block or even just getting up from my desk and doing some push-ups. A hike through the woods is ideal when I can make it happen. But that’s me. It’s not simply that I enjoy these activities but also that they literally make me feel better and clear my mind.

Mental health and physical health are closely connected. No kidding — what’s good for the body is often good for the mind. Knowing what you can do physically that has this effect for you will change your day and your life.

Physical activity has many well-established mental health benefits. These are published in the Physical Activity Guidelines for Americans and include improved brain health and cognitive function (the ability to think, if you will), a reduced risk of anxiety and depression, and improved sleep and overall quality of life. Although not a cure-all, increasing physical activity directly contributes to improved mental health and better overall health and well-being.

Learning how to routinely manage stress and getting screened for depression are simply good prevention practices. Awareness is especially critical at this time of year when disruptions to healthy habits and choices can be more likely and more jarring. Shorter days and colder temperatures have a way of interrupting routines — as do the holidays, with both their joys and their stresses. When the plentiful sunshine and clear skies of temperate months give way to unpredictable weather, less daylight, and festive gatherings, it may happen unconsciously or seem natural to be distracted from being as physically active. However, that tendency is precisely why it’s so important that we are ever more mindful of our physical and emotional health — and how we can maintain both — during this time of year.

Roughly half of all people in the United States will be diagnosed with a mental health disorder at some point in their lifetime, with anxiety and anxiety disorders being the most common. Major depression, another of the most common mental health disorders, is also a leading cause of disability for middle-aged adults. Compounding all of this, mental health disorders like depression and anxiety can affect people’s ability to take part in health-promoting behaviors, including physical activity. In addition, physical health problems can contribute to mental health problems and make it harder for people to get treatment for mental health disorders.

The COVID-19 pandemic has brought the need to take care of our physical and emotional health to light even more so these past 2 years. Recently, the U.S. Surgeon General highlighted how the pandemic has exacerbated the mental health crisis in youth .

The good news is that even small amounts of physical activity can immediately reduce symptoms of anxiety in adults and older adults. Depression has also shown to be responsive to physical activity. Research suggests that increased physical activity, of any kind, can improve depression symptoms experienced by people across the lifespan. Engaging in regular physical activity has also been shown to reduce the risk of developing depression in children and adults.

Though the seasons and our life circumstances may change, our basic needs do not. Just as we shift from shorts to coats or fresh summer fruits and vegetables to heartier fall food choices, so too must we shift our seasonal approach to how we stay physically active. Some of that is simply adapting to conditions: bundling up for a walk, wearing the appropriate shoes, or playing in the snow with the kids instead of playing soccer in the grass.

Sometimes there’s a bit more creativity involved. Often this means finding ways to simplify activity or make it more accessible. For example, it may not be possible to get to the gym or even take a walk due to weather or any number of reasons. In those instances, other options include adding new types of movement — such as impromptu dance parties at home — or doing a few household chores (yes, it all counts as physical activity).

During the COVID-19 pandemic, I built a makeshift gym in my garage as an alternative to driving back and forth to the gym several miles from home. That has not only saved me time and money but also afforded me the opportunity to get 15 to 45 minutes of muscle-strengthening physical activity in at odd times of the day.

For more ideas on how to get active — on any day — or for help finding the motivation to get started, check out this Move Your Way® video .

The point to remember is that no matter the approach, the Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity (anything that gets your heart beating faster) each week and at least 2 days per week of muscle-strengthening activity (anything that makes your muscles work harder than usual). Youth need 60 minutes or more of physical activity each day. Preschool-aged children ages 3 to 5 years need to be active throughout the day — with adult caregivers encouraging active play — to enhance growth and development. Striving toward these goals and then continuing to get physical activity, in some shape or form, contributes to better health outcomes both immediately and over the long term.

For youth, sports offer additional avenues to more physical activity and improved mental health. Youth who participate in sports may enjoy psychosocial health benefits beyond the benefits they gain from other forms of leisure-time physical activity. Psychological health benefits include higher levels of perceived competence, confidence, and self-esteem — not to mention the benefits of team building, leadership, and resilience, which are important skills to apply on the field and throughout life. Research has also shown that youth sports participants have a reduced risk of suicide and suicidal thoughts and tendencies. Additionally, team sports participation during adolescence may lead to better mental health outcomes in adulthood (e.g., less anxiety and depression) for people exposed to adverse childhood experiences. In addition to the physical and mental health benefits, sports can be just plain fun.

Physical activity’s implications for significant positive effects on mental health and social well-being are enormous, impacting every facet of life. In fact, because of this national imperative, the presidential executive order that re-established the President’s Council on Sports, Fitness & Nutrition explicitly seeks to “expand national awareness of the importance of mental health as it pertains to physical fitness and nutrition.” While physical activity is not a substitute for mental health treatment when needed and it’s not the answer to certain mental health challenges, it does play a significant role in our emotional and cognitive well-being.

No matter how we choose to be active during the holiday season — or any season — every effort to move counts toward achieving recommended physical activity goals and will have positive impacts on both the mind and the body. Along with preventing diabetes, high blood pressure, obesity, and the additional risks associated with these comorbidities, physical activity’s positive effect on mental health is yet another important reason to be active and Move Your Way .

As for me… I think it’s time for a walk. Happy and healthy holidays, everyone!

Yours in health, Paul

Paul Reed, MD Rear Admiral, U.S. Public Health Service Deputy Assistant Secretary for Health Director, Office of Disease Prevention and Health Promotion

The Office of Disease Prevention and Health Promotion (ODPHP) cannot attest to the accuracy of a non-federal website.

Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website.

You will be subject to the destination website's privacy policy when you follow the link.

  • Importance Of Exercises Essay

Importance of Exercise Essay

500+ words essay on the importance of exercise.

We all know that exercise is extremely important in our daily lives, but we may not know why or what exercise can do. It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active. Over time, people may come across problems if they sit down all day at a desk or in front of the TV and minimise the amount of exercise they do. Exercise is a bodily movement performed in order to develop or maintain physical fitness and good health overall. Exercise leads to the physical exertion of sufficient intensity, duration and frequency to achieve or maintain vigour and health. This essay on the importance of exercise will help students become familiar with the several benefits of doing exercise regularly. They must go through this essay so as to get an idea of how to write essays on similar topics.

Need of Exercise

The human body is like a complex and delicate machine which comprises several small parts. A slight malfunction of one part leads to the breakdown of the machine. In a similar way, if such a situation arises in the human body, it also leads to malfunctioning of the body. Exercise is one of the healthy lifestyles which contributes to optimum health and quality of life. People who exercise regularly can reduce their risk of death. By doing exercise, active people increase their life expectancy by two years compared to inactive people. Regular exercise and good physical fitness enhance the quality of life in many ways. Physical fitness and exercise can help us to look good, feel good, and enjoy life. Moreover, exercise provides an enjoyable way to spend leisure time.

Exercise helps a person develop emotional balance and maintain a strong self-image. As people get older, exercise becomes more important. This is because, after the age of 30, the heart’s blood pumping capacity declines at a rate of about 8 per cent each decade. Exercise is also vital for a child’s overall development. Exercising helps to maintain a healthy weight by stoking our metabolism, utilizing and burning the extra calories.

Types of Exercise

There are three broad intensities of exercise:

1) Light exercise – Going for a walk is an example of light exercise. In this, the exerciser is able to talk while exercising.

2) Moderate exercise – Here, the exerciser feels slightly out of breath during the session. Examples could be walking briskly, cycling moderately or walking up a hill.

3) Vigorous exercise – While performing this exercise, the exerciser is panting during the activity. The exerciser feels his/her body being pushed much nearer its limit compared to the other two intensities. This could include running, cycling fast, and heavy-weight training.

Importance of Exercise

Regular exercise increases our fitness level and physical stamina. It plays a crucial role in the prevention of cardiovascular diseases. It can help with blood lipid abnormalities, diabetes and obesity. Moreover, it can help to reduce blood pressure. Regular exercise substantially reduces the risk of dying of coronary heart disease and eases the risk of stroke and colon cancer. People of all age groups benefit from exercising.

Exercise can be effective in improving the mental well-being of human beings. It relieves human stress and anxiety. When we come back from work or school, we feel exhausted after a whole day of work. If we can go out to have a walk or jog for at least 30 minutes, it makes us feel happy and relaxed. A number of studies have found that a lifestyle that includes exercise helps alleviate depression. Those who can maintain regular exercise will also reduce their chances of seeing a doctor. Without physical activity, the body’s muscles lose their strength, endurance and ability to function properly. Regular exercise keeps all parts of the body in continuous activity. It improves overall health and fitness, as well as decreases the risk of many chronic diseases. Therefore, physical exercise is very important in our life.

Exercise can play a significant role in keeping the individual, society, community and nation wealthy. If the citizens of a country are healthy, the country is sure to touch heights in every facet of life. The country’s healthy generation can achieve the highest marks in various fields and thereby enable their country to win laurels and glory at the international level. The first step is always the hardest. However, if we can overcome it, and exercise for 21 days continuously, it will be a new beginning for a healthy life.

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Frequently Asked Questions on the Importance of Exercises Essay

What are the benefits of exercising regularly.

Regular exercise helps in the relaxation of the mind and body and keeps the body fit. It improves flexibility and blood circulation.

Which are some of the easy exercises that can be done at home?

Sit-ups, bicycle crunches, squats, lunges and planks are examples of easy exercises which can be done at home without the help of costly equipment.

Is cycling an effective form of exercise?

Cycling is a low-impact exercise and acts as a good muscle workout.

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Essay on Benefits of Exercise

Students are often asked to write an essay on Benefits of Exercise in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Benefits of Exercise

Introduction.

Exercise is a vital part of our daily routine. It helps in maintaining our health, improving our mood, and enhancing our overall well-being.

Physical Health

Exercise strengthens our heart and lungs, reducing the risk of diseases. It helps in maintaining a healthy weight and promotes better sleep.

Mental Health

Regular exercise releases endorphins, chemicals that make us feel happier and relaxed. It also boosts our self-esteem and improves concentration.

In conclusion, exercise benefits us in many ways. It’s an excellent tool to stay healthy, happy, and focused. Therefore, we should include it in our daily routine.

250 Words Essay on Benefits of Exercise

Exercise, often underrated, is a potent tool for enhancing physical and mental health. It is a universal remedy that offers numerous benefits, transcending age, gender, and physical ability.

Physical Health Benefits

Exercise primarily enhances physical wellbeing. Regular physical activity strengthens the cardiovascular system, reducing the risk of heart diseases. It aids in maintaining a healthy weight, thus preventing obesity-related illnesses. Moreover, exercise improves bone density, reducing the risk of osteoporosis, and enhances muscular strength and flexibility, thereby preventing injuries.

Mental Health Benefits

Beyond physical health, exercise significantly contributes to mental wellbeing. It stimulates the production of endorphins, the body’s natural mood elevators, leading to reduced stress levels and increased happiness. Regular exercise can also alleviate symptoms of depression and anxiety, enhancing overall mental health.

Cognitive Benefits

Exercise also plays a crucial role in cognitive function. It promotes better sleep, aids in maintaining focus, and improves memory. Studies suggest that regular physical activity can delay the onset of cognitive decline in later years, reinforcing its long-term benefits.

In conclusion, the benefits of exercise are manifold, spanning physical, mental, and cognitive domains. It is a cost-effective, accessible strategy to enhance overall health and wellbeing. As college students, embracing exercise as a regular habit can significantly contribute to academic success and lifelong health. The adage, “A healthy mind in a healthy body,” indeed holds.

500 Words Essay on Benefits of Exercise

Exercise, often regarded as a panacea for numerous health-related issues, has been a subject of extensive research over the years. It is a powerful tool that aids in the enhancement of both physical and mental well-being. This essay aims to explore the multifaceted benefits of exercise, ranging from improved physical health to enhanced cognitive abilities.

The first and most apparent advantage of exercise is its profound impact on physical health. Regular physical activity strengthens the cardiovascular system, reducing the risk of heart disease and stroke. Exercise aids in the regulation of blood pressure and cholesterol levels, two significant risk factors for these conditions.

In addition to cardiovascular health, exercise contributes to better respiratory health by enhancing lung capacity and efficiency. It also plays a crucial role in weight management, as it helps burn calories, preventing obesity and associated diseases like diabetes and certain types of cancer.

The benefits of exercise are not limited to physical health; they also extend to mental well-being. Regular physical activity has been shown to reduce symptoms of anxiety and depression. It stimulates the production of endorphins, often referred to as ‘feel-good’ hormones, which elevate mood and promote a sense of well-being.

Exercise also aids in stress management. Engaging in physical activity diverts the mind from stressors, providing a respite from negative thoughts. Furthermore, the accomplishment of fitness goals often boosts self-esteem and confidence.

Recent research has unveiled the cognitive benefits of regular exercise. It has been found to enhance memory and thinking skills. Exercise promotes the growth of new brain cells and improves connections between neurons, leading to better brain health. It can also slow down the cognitive decline associated with aging, thereby reducing the risk of diseases like Alzheimer’s and dementia.

Social Benefits

Exercise often serves as a social activity, providing opportunities to meet new people and strengthen relationships. Participating in group exercises or sports can foster a sense of community and belonging, which is crucial for emotional well-being. Moreover, it can also enhance teamwork and leadership skills, which are invaluable in various aspects of life.

In conclusion, the benefits of exercise are manifold, ranging from physical health improvements to mental and cognitive enhancements. It is a cost-effective and accessible method to maintain overall health and improve quality of life. As college students, integrating regular physical activity into our routine can provide us with the stamina to deal with academic pressures and equip us with skills that are beneficial in the long run. Therefore, exercise is not just about maintaining physical fitness; it is a comprehensive approach to holistic well-being.

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essay about exercise

Essay on Importance of Exercise: Benefits for Students (1000W)

Essay on Importance of Exercise: Benefits for Students

This article includes an essay on the importance of exercise in 1000 words for school and college class students. Also, explained points like the meaning of exercise, its benefits for students and improvement in life.

Table of Contents

Essay on Importance of Exercise (1000 Words)

School and college students can take help from this article to write paragraphs on the importance of exercise.

What is Exercise?

Exercise refers to physical activity or performing some physical work on a repetitive basis to relax your body and take away out all the mental stress. Doing regular exercise is essential in one’s life.

The advantages of regular exercise are often seen very quickly during a person if he does training regularly. An individual needs to be mentally and physically fit as we all have heard, “Healthy Mind lives in a healthy body .” So to remain fit and healthy one must do exercises regularly.

One must be both physically and mentally fit. Exercising plays an essential role in our lives. It helps us in staying physically meet. Out physical body is meant to maneuver. If we don’t exercise or walk daily, then we’d quickly get susceptible to different diseases overtime.

A bit like eating food , getting to work every day is a number of the essential aspects of lifestyle exercise is additionally crucial in daily lives, and one should make it a habit to a minimum of exercise 4 out of seven days during a week.

How will Exercise Improve You?

Exercise will assist you in maintaining your weight. If you’re overweight, you’ll quickly reduce by exercising as your calories will burn during your workout period.

Your muscles will develop, and therefore the rate of your body is going to be increased, which can help you in burning more calories than usual, albeit you’re not exercising. Exercise also will help in the improvement of both oxygen level and blood flow in your body.

With exercise, the brain cells are going to be released frequently, which helps in the production of the cells in the hippocampus. Hippocampus is that a part of the brain which helps in learning and controls the memory.

The concentration levels in your body are going to be improved, which can also lower the danger of diseases like Alzheimer’s. LDL cholesterol is the primary substance that results in the obstacle of arteries. Exercising daily will decrease the LDL cholesterol level within the body and increases cholesterol HDL.

Other health benefits of exercise on your heart are reducing vital signs, which can help in lowering the strain on your heart. The guts muscles also will strengthen if you’re exercising daily. If you’re exercising daily and are taking a healthy diet, your body has minimal risk of developing heart diseases.

The blood sugar levels of your body also will get controlled by exercising. They’re going to help in preventing or delaying the sort two diabetes. Fatness is one of the prime factors of diabetes, which may be controlled if one exercises daily.

Benefits of Exercise

The recondition and reviving of our full-body is helped by doing exercise. It helps us to form our muscles strong. Exercise also prevents obesity or helps in losing the load. It maintains youthfulness and delays the method of aging.

Exercise improves the functioning of the circulatory system and prevents cardiac diseases. It strengthens our network and prevents infections. Exercise improves our mental fitness and prevents insomnia and depression.

Training is sweet for the guts and also reduces the danger of developing type 2 diabetes and even the threat of certain cancers. Types of Exercises and their benefits:

1. Morning Walk

Morning walk is that the first and most ordinary exercise and is suited in most constitutions. Diabetic patients should do morning walk regularly as a morning walk is extremely good for his or her health.

2. Gymnastic Exercises

Under the guidance of an experienced trainer, only one must do gymnastic exercises. Gymnastics could also be positively dangerous to weak constitutions.

Yoga helps us to regulate our minds even as the body. Yoga may be a mixture of physical, mental, and spiritual exercises. Yoga is perfect for everybody. One must do yoga regularly.

To offer more importance to yoga now in our country Yoga Day is additionally celebrated on 21 June.

4. Free-Hand Exercises

Blank check exercises are straightforward exercises that will be quickly followed by everyone.

5. Aerobics

Aerobics means using or requiring more oxygen. These exercises are done to form the body to consume more oxygen. Aerobics help to enhance the condition of the cardiovascular system and, therefore, the heart Example: Cycling, Swimming, etc.

6. Anaerobic

It means not using or requiring more oxygen. These exercises are highly intensive and thus finished a brief duration of your time. Example: Weight Lifting.

7. Flexibility

It means to stretch your body the maximum amount as you’ll with none difficulty. Joint flexibility and muscular mobility have done by doing these exercises. Example: Stretching.

In doing exercise, you get nutrients and oxygen. It offsets the blood flow, which increases your brainpower, and you’re employed properly with a fresh mind. So these are the first benefits of physical activity.

We should always give proper time to try to exercise because maybe a famous proverb, ”those who don’t have time for exercise will need to find for illness”.

There are tons of advantages of doing exercise, and other people of all age groups can cash in of activity. Yoga helps in improving the strength and efficiency of the circulatory system, which can improve the flow of oxygen and nutrition in your body.

If your circulatory system is functioning okay, then you’ll find everything easy and supreme happiness in your lives. Exercising daily will assist you in improving your muscle strength.

Your muscles will get stronger, tendons, and ligaments will become flexible, which can allow you to maneuver quickly and can protect you from sudden injuries.

If you have strong muscles and ligaments, you’re having very little chance of joint and lower back pain, as all of your bones are getting to be in proper alignment. The coordination and balance of your body also will get improved.

Importance of Exercises

Doing exercise is vital for our proper health and fitness — physical exercises required in each and each sphere of life. The youths of our society today eat tons of food and appearance old before time. Their poor health is additionally one of the social problems.

People without healthiness cannot live happily and also cannot contribute to the expansion of our nation. Therefore to beat these problems, not only the youth of the society but everyone should do exercises to remain fit and healthy and contribute to the expansion of our nation.

Physical Activities are essential for college kids, and thus nowadays, in every school and college, individual classes are organized for physical exercises. Sometimes highly trained professionals also visit the faculties and colleges to show the scholars the physical exercises.

Activities for college kids are as important as their studies. Even in the offices nowadays, the physical exercise training opportunities offered to supply rest to the mind of the workers of their organization and to form them work without feeling any stress. Exercises are of great use to us.

To achieve life, both mental and physical development is vital. Therefore exercises are essential for the overall growth in one’s life. A balance should be maintained between his work, rest, and activities.

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essay about exercise

Health and Fitness Essay for Students and Children

500+ words essay on health and fitness.

We have always heard the word ‘health’ and ‘fitness’. We use it ourselves when we say phrases like ‘health is wealth’ and ‘fitness is the key’. What does the word health really mean? It implies the idea of ‘being well’. We call a person healthy and fit when he/she function well physically as well as mentally.

Health And Fitness Essay

Factors Affecting our Health and Fitness

Good health and fitness is not something which one can achieve entirely on our own. It depends on their physical environment and the quality of food intake. We live in villages, towns, and cities.

In such places, even our physical environment affects our health. Therefore, our social responsibility of pollution-free environment directly affects our health. Our day-to-day habits also determine our fitness level. The quality of food, air, water all helps in building our fitness level.

Role of Nutritious Diet on our Health and Fitness

The first thing about where fitness starts is food. We should take nutritious food. Food rich in protein, vitamins, minerals, and carbohydrates is very essential. Protein is necessary for body growth. Carbohydrates provide the required energy in performing various tasks. Vitamin and minerals help in building bones and boosting our immune system.

However, taking food in uneven quantity is not good for the body. Taking essential nutrients in adequate amount is called a balanced diet. Taking a balanced diet keep body and mind strong and healthy. Good food helps in better sleep, proper brain functioning and healthy body weight.

Include vegetables, fruits, and pulses in daily diet. One must have a three-course meal. Having roughage helps in cleaning inner body organs. Healthy food habit prevents various diseases. Reducing the amount of fat in the diet prevents cholesterol and heart diseases.

Get the huge list of more than 500 Essay Topics and Ideas

Impact of Exercise on our Health

Routine exercise helps improve our muscle power. Exercise helps in good oxygen supply and blood flow throughout the body. Heart and lungs work efficiently. Our bones get strong and joints have the pain free movement.

We should daily spend at least twenty minutes in our exercise. Daily morning walk improves our fitness level. We should avoid strenuous Gym activities. Exercise burns our fat and controls the cholesterol level in the body. Various outdoor games like cricket, football, volleyball, etc keeps our body fit. Regular exercise maintains our body shape.

Meditation, Yoga, and Health

Meditation and yoga are part of our life from ancient time. They not only make us physically fit but mentally strong as well. Meditation improves our concentration level. Our mind gets relaxed and thinking becomes positive.

A healthy mind is key for a healthy body. Yoga makes us stressfree and improves the endurance power of the mind. Yoga controls our blood pressure. With yoga, a strong bond with nature is established. Meditation is considered the best way to fight depression.

A person stays happier when he/she is fit and healthy. A fit and healthy person is less prone to chronic diseases. The healthy mind reacts better in a pressure situation. The self-confidence of a person is increased. Risk of heart failure is reduced drastically. With the increased immunity power body could fight cancerous cells. The intensity of the fracture is decreased with regular exercise.

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8 Questions Answered About Exercise That You May Not Know

For starters: the difference between exercise, physical activity and fitness.

Exercising isn't just a new fad or trendy hobby: Physical activity is good for you! Exercise's beneficial effects can lower risks of heart disease and cancer, plus prolong one's life span.

Even Hippocrates, who lived in 400 B.C. and is considered the father of scientific medicine, understood the benefits of physical activity. Hippocrates recommended that food intake and exercise should be balanced for good health. Since then, much effort by physicians and scientists has been devoted to understanding the benefits of exercise to prevent and treat disease.

Here, we answer eight important questions about exercise and its health benefits.

1. Exercise, physical activity and fitness: What's the difference?

  • Physical activity is simply any bodily movement performed by the muscles that expend energy. This includes all the movement one does throughout the day, whether it be intentional, part of one's job/occupation or simply for transporting one's self from one place to another. All activity and steps count toward your health.
  • Exercise is a subset of physical activity that is planned and structured with the purpose of improving or maintaining physical fitness or health. In general, exercises are divided into activities that are predominantly aerobic (like running) or resistance (like weight lifting), although most sports and physical activities have components of both.
  • Fitness is the ability to perform activity at a moderate to vigorous level of intensity without tiring easily . Metabolic Equivalent of Tasks, or METs, are commonly used as the unit attributed to different activities to describe the intensity and the amount of energy spent in that activity. The more fit you are, the more physical activity you can do and then the more oxygen the body uses to meet the energy demands. METs can be measured during an exercise (treadmill or bicycle) stress test, and they are commonly performed at a doctor's office to investigate cardiac or pulmonary disease. Fitness also depends on your age, sex, body size and genetic background. But it's clear that regular physical activity improves your fitness level.

[See: 9 Useful Gym Machines for Women .]

2. What intensity exercise should I do?

If you hate running, no worries! Exercise does not have to be vigorous to be heart-healthy . In fact, nearly all cardiovascular benefits are gained by moderate-intensity activity. There may be further gain, particularly for fitness, by adding vigorous activities. But even light activities, particularly if they replace sitting or sedentary time, also provide health benefits.

Light activities include leisurely walking, light stretching , light housework and gardening.

Moderate activities include brisk walking, leisurely bicycling, dancing, swimming and moderate housework or yard work.

Examples of vigorous activities are running, aerobics classes, competitive sports, more intensive cycling and hard physical labor.

3. How much exercise do I need?

Several groups, including the Centers for Disease Control and Prevention and the American Heart Association, released guidelines recommending that adults should engage in moderate-intensity exercise lasting at least 30 minutes on at least five days of the week. The American Heart Association specifically recommends at least 150 minutes per week of moderate-intensity activities, or 75 minutes a week of vigorous activity, or any combination in which one minute of vigorous activity counts towards two minutes of moderate-intensity activity.

This generally can be achieved by brisk walking for 30 minutes or running for 15 minutes on most days of the week, or swimming for 50 minutes at a leisurely pace three days a week.

Strong data supporting these minimum levels of exercise comes from multiple studies that followed thousands of subjects of different sexes, ages and ethnicities for many years. One large study combined data from several studies and found that this level of activity decreased the risk of dying by 20 to 30 percent (1 out of every 4 deaths prevented) over a 12-year period. Although the data appear to show that more intense or more prolonged exercise may provide a greater benefit, other studies (in older subjects) showed that even one hour of exercise a week (like walking or riding a bike) or walking six to12 blocks weekly reduces the risk of having a heart attack.

As with other things in life, some things that work for someone else does not mean it will work for you. In general, the amount of exercise you do should be tailored to your current fitness, your health, your schedule, medical conditions and the goals and benefits you want from exercise.

If you think you can't exercise because of health concerns, discuss this with your health provider. There are very few circumstances when one isn't able to exercise at all. Even small amounts of exercise once or twice a week may help you to be healthier. Brisk walking is an activity with a low risk for injury that most adults can do without medical clearance.

[See: 7 Reasons No One Likes You at the Gym .]

4. Do I have to exercise every day?

While it is generally advised to spread activity throughout the week, even if you can only find time to be active on weekends , any level of activity is beneficial.

In a recent study that included over 60,000 middle-aged participants, those who met their total physical activity recommendations in only one or two sessions per week (i.e. weekend warriors ) enjoyed similar benefits ,such as lower risk of dying from any cause and dying from cardiovascular disease or from cancer, compared with those who exercised in moderate amounts spread through most days of the week. Both groups had better outcomes compared with those who were inactive.

5 . Is there such a thing as too much exercise?

Although there have been suggestions about the adverse health effects of strenuous exercise, this remains a topic of debate among physicians and scientists who study this field. What we know today is that people who perform strenuous exercise may not get additional incremental benefits compared with those who exercise at moderate amounts regularly. However, some of these individuals may have individual susceptibility factors (specially undiagnosed cardiovascular disease) that could increase their risk of harm from strenuous exercise. Certainly lack of exercise among U.S. adults is more of a health concern than too much exercise.

6. Why is physical activity beneficial?

Many parts of your body, including your brain, heart, bones and joints, feel the positive effects of exercise. Some of the best-known effects of exercise are on the heart and the cardiovascular system. We know that the hearts of athletes grow and beat stronger than people who aren't athletic. This is caused by the heart cells increasing in size, increasing numbers of cells in the heart (because the stem cells become active and make more cells), and because more arteries grow to deliver more oxygen and nutrients to the heart. This process is different than the growth of scar and nonfunctional tissue that takes place in a so-called enlarged heart when the heart is ill. These positive changes in athletes' hearts likely contribute to preserving function as the heart ages. Exercise also induces the release of molecules from the arteries, which have protective effects against developing atherosclerosis (fatty plaques that block arteries), responsible for heart attacks.

Physical activity has mild beneficial changes in the blood lipid levels. This applies to the bad cholesterol (LDL), good cholesterol (HDL) and triglycerides. Although these changes are small, it's believed that they're meaningful in reducing the risk of developing cardiovascular disease.

Exercise and physical activity also have beneficial effects on blood pressure . Although these changes are modest, they're consistent. It's not clear, however, if low or high intensity exercise helps best with this.

There are also data to support that exercise can help control diabetes and probably prevent it by contributing to weight loss, but by also directly improving how one's body responds to insulin.

How exercise affects body weight deserves an important mention. The level of energy intake versus energy expenditure significantly affects total body weight and body composition. This is known as the energy balance, and although it is not the sole regulator of body weight, it does play a major role in its regulation. When you exercise, the body is using energy (stored as glycogen and fatty tissue). If the body uses more energy that it takes in (in the diet), the energy balance is shifted and the body loses weight. Results of research studies have suggested, however, that the amount of physical activity needed to lose weight is significantly higher than the minimum needed to improve the risk of disease. To lose a significant amount of weight (over 5 percent) without specific dietary changes, studies have estimated that you would need to exercise ~5 hours a week of the equivalent of moderate-intensity activities. On the other hand, if the exercise regimen is combined with a diet containing less calories (such as ingesting 500 fewer calories a day), less exercise is needed (closer to recommended minimal amounts) to achieve weight loss.

7. Is one type of exercise better than another?

Probably not. The best exercises are the ones you enjoy and are willing to do consistently—something you look forward to that's seen as fun and not a chore. Even better if you switch up the type of exercise to break monotony! There are so many options for fitness. We recommend engaging in complimentary activities such as combining cardio with strength training.

In a large study published in 2016 in the British Journal of Sports Medicine, researchers found that individuals from England and Scotland participating in swimming, racquet sports and aerobics had a lower risk of death from cardiovascular disease. These sports plus cycling were also associated with lower risks of death from any causes. The comparisons were performed against subjects not performing these activities. But, the study was limited in that other types of sports they analyzed had too low participation to be conclusive. As an example, although this study couldn't confirm survival benefits for runners, other studies have demonstrated this.

There isn't any definitive evidence that one sport is better than another. Just get moving! There is no need to belong to a gym and have access to fancy machines to take advantage of what exercise can do for you.

[See: 7 Signs You Should Stop Exercising Immediately .]

8. Tell me some other fun facts about exercising.

Interesting studies comparing the bone structure of primates, human ancestors and humans indicate that our bones are getting lighter with time and more prone to fracture, likely related to the decreased levels and intensity of physical activity of our modern lifestyle compared with the physical activity needed to chase prey and gather food. We also know that humans who perform more exercise have stronger bones than the ones who barely exercise, so exercising is good to increase your bone strength and decrease the risk of fractures.

Scientists have also discovered, that at least in mice, exercise in older mothers can decrease the risk of their babies having certain heart defects at birth, suggesting that the more exercise women do, especially if they're older, may help decrease the risk of birth defects in their babies.

Exercising helps the body release many hormones, including one likely associated with learning and cognitive abilities , possibly making you feel sharper and smarter.

A recent study in a varied group of subjects from New Zealand, showed that people who considered themselves to have "optimal well-being" (high scores in questionnaires about happiness, emotional stability, vitality, optimism, self-esteem, competence and positive relationships, among others) were more likely to exercise regularly.

Exercising also decreases your risk of dying from cancer .

So, as you can see, there are many factors that are positively affected by exercise that work together to help you improve and prolong your life. There are likely other benefits, too, that we may have not discovered yet that also contribute to helping you live healthier and longer. So make time to move a little more every day: It's worth the effort!

The Many Ways Exercise Fights Depression

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May 14, 2024

Understanding how exercise affects the body

At a glance.

  • A study of endurance training in rats found molecular changes throughout the body that could help explain the beneficial effects of exercise on health.
  • Large differences were seen between male and female rats, highlighting the need to include both women and men in exercise studies.

Woman tying her running shoe laces.

Exercise is one of the most beneficial activities that people can engage in. Regular exercise reduces the risk of heart disease, diabetes, cancer, and other health problems. It can even help people with many mental health conditions feel better.

But exactly how exercise exerts its positive effects hasn’t been well understood. And different people’s bodies can respond very differently to certain types of exercise, such as aerobic exercise or strength training.

Understanding how exercise impacts different organs at the molecular level could help health care providers better personalize exercise recommendations. It might also lead to drug therapies that could stimulate some of the beneficial effects of a workout for people who are physically unable to exercise.

To this end, researchers in the large, NIH-funded Molecular Transducers of Physical Activity Consortium (MoTrPAC) have been studying how endurance exercise and strength training affect both people and animals. The team is examining gene activity, protein alterations, immune cell function, metabolite levels, and numerous other measures of cell and tissue function. The first results, from rat studies of endurance exercise, were published on May 2, 2024, in Nature and several related journals.

Both male and female rats underwent progressive exercise training on a treadmill over an 8-week period. By the end of training, male rats had increased their aerobic capacity by 18%, and females by 16%. Tissue samples were collected from 18 different organs, plus the blood, during the training period and two days after the final bout of exercise. This let the researchers study the longer-term adaptations of the body to exercise.

Changes in gene activity, immune cell function, metabolism, and other cellular processes were seen in all the tissues studied, including those not previously known to be affected by exercise. The types of changes differed from tissue to tissue.

Many of the observed changes hinted at how exercise might protect certain organs against disease. For example, in the small intestines, exercise decreased the activity of certain genes associated with inflammatory bowel disease and reduced signs of inflammation in the gut. In the liver, exercise boosted molecular changes associated with improved tissue health and regeneration.

Some of the effects differed substantially between male and female rats. For example, in male rats, the eight weeks of endurance training reduced the amount of a type of body fat called subcutaneous white adipose tissue (scWAT). The same amount of exercise didn’t reduce the amount of scWAT in female rats. Instead, endurance exercise caused scWAT in female rats to alter its energy usage in ways that are beneficial to health. These and other results highlight the importance of including both women and men in exercise studies.

The researchers also compared gene activity changes in the rat studies with those from human samples taken from previous studies and found substantial overlap. They identified thousands of genes tied to human disease that were affected by endurance exercise. These analyses show how the MoTrPAC results from rats can be used to help guide future research in people.

“This is the first whole-organism map looking at the effects of training in multiple different organs,” says Dr. Steve Carr, a MoTrPAC investigator from the Broad Institute. “The resource produced will be enormously valuable, and has already produced many potentially novel biological insights for further exploration.”

Human trials are expected in the next few years. Information on participating can be found here .

—by Sharon Reynolds

Related Links

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  • Exercise-Induced Molecule Reduces Obesity in Mice
  • Testing Ways to Encourage Exercise
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  • Getting Active Later in Life Brings Benefits
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  • Personalized Exercise? How Biology Influences Fitness
  • Maintain Your Muscle: Strength Training at Any Age
  • Molecular Transducers of Physical Activity Consortium (MoTrPAC)
  • Participating in MoTrPAC

References:  Temporal dynamics of the multi-omic response to endurance exercise training. MoTrPAC Study Group; Lead Analysts; MoTrPAC Study Group. Nature . 2024 May;629(8010):174-183. doi: 10.1038/s41586-023-06877-w. Epub 2024 May 1. PMID: 38693412. Sexual dimorphism and the multi-omic response to exercise training in rat subcutaneous white adipose tissue. Many GM, Sanford JA, Sagendorf TJ, Hou Z, Nigro P, Whytock KL, Amar D, Caputo T, Gay NR, Gaul DA, Hirshman MF, Jimenez-Morales D, Lindholm ME, Muehlbauer MJ, Vamvini M, Bergman BC, Fernández FM, Goodyear LJ, Hevener AL, Ortlund EA, Sparks LM, Xia A, Adkins JN, Bodine SC, Newgard CB, Schenk S; MoTrPAC Study Group. Nat Metab . 2024 May 1. doi: 10.1038/s42255-023-00959-9. Online ahead of print. PMID: 38693320. The impact of exercise on gene regulation in association with complex trait genetics. Vetr NG, Gay NR; MoTrPAC Study Group; Montgomery SB. Nat Commun . 2024 May 1;15(1):3346. doi: 10.1038/s41467-024-45966-w. PMID: 38693125.

Funding:  NIH’s Office of the Director (OD), National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), National Institute on Aging (NIA), National Human Genome Research Institute (NHGRI), National Heart, Lung, and Blood Institute (NHLBI), and National Library of Medicine (NLM); Knut and Alice Wallenberg Foundation; National Science Foundation (NSF).

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Physical Exercise Essay - 100, 200, 500 Words

A critical factor in determining health is physical exercise. Everyone benefits from physical activity, which not only keeps you healthy and robust but, when started early, can form positive habits for life. However, there are occasions when people neglect their physical health, leading to problems that harm our health. Here are a few sample essays on physical exercise.

100 Words Essay on Physical Exercise

200 word essay on physical exercise, 500 words essay on physical exercise, importance of exercise, types of exercises.

Physical Exercise Essay - 100, 200, 500 Words

"Health is Wealth" happiness comes from having good health. Physical fitness and mental alertness can be accomplished by exercise. We all should play different types of sports for physical fitness. Physical activity can help us maintain good health and keep away from diseases. Many diseases happen due to a lack of physical activity, like heart problems, high blood pressure, high blood cholesterol, and type 2 diabetes. We should do a variety of yoga and physical exercise to stay in good physical and mental health. Yoga is one of the best forms of exercise for maintaining good health and can also help in reducing stress.

Physical exercise is essential for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, and building and maintaining nutritional bone density.

Various Kinds of Physical Exercise

There are numerous ways to exercise, including walking, riding a bike, swimming, and playing various outdoor sports. Following are some of the activities that people can do to remain physically fit—

Yard work (mowing, raking)

Climbing stairs or hills.

Playing outdoor sports.

Importance:

People without good health cannot enjoy the abundance of wealth. Physical exercise improves our memory and brain function among all age groups. It protects against many chronic diseases. Physical activity helps in weight management and improves heart health. Most importantly, it reduces feelings of anxiety and depression and improves our quality of sleep.

Disadvantages of Not Exercising

Circulatory System Problems

Weight Gain

Joint and Bone Fragility

Lack of Endurance

Lack of Physical Strength When You Need It.

Loss of Balance

Loss of Flexibility

Loss of Mobility

Engaging in regular physical activity always produces improvements in physical health and psychological well-being. Physical exercise reduces the risk of diseases, improvements in physical functioning, and fitness, and overall improves quality of life.

Exercise is the repetitive performance of physical work or physical exercise to unwind the body and relieve mental stress. Physical Exercise should be done every day throughout everyone's life.

If someone exercises regularly, the benefits of doing so are frequently noticeable relatively fast. A person needs to be physically and intellectually fit because, as we have all heard, "A healthy mind dwells in a healthy body". So exercising every day is necessary if one wants to stay healthy and fit. In our daily lives, exercise is essential. It helps in maintaining our physical fitness.

Exercise will help you lose weight rapidly if you're overweight because it burns calories while working out. Even though you aren't exercising, your body's weight will increase as your muscles grow, which will cause you to burn more calories than usual. Exercise will also help improve our body's blood flow and oxygen levels.

Exercise causes the brain cells to release them more frequently, which helps in the hippocampus's generation of new cells. The brain's hippocampus is the area that assists in memory regulation and learning.

Reducing vital signs, which can assist in lessening the strain on your heart, is one of the additional health benefits of exercise for the soul.

Your body will have a low risk of getting cardiac ailments if you exercise regularly and eat healthily.

Exercise also helps to control our body's blood sugar levels. They will contribute to the prevention or postponement of type 2 diabetes. One of the leading causes of diabetes is being overweight, which can be managed with daily exercise.

Exercise helps in revitalising and reconditioning our entire body. It helps in the development of strong muscles. Exercise can help people lose weight or prevent obesity. It preserves the young and slows down the process of ageing.

Exercise is essential for maintaining health and fitness because it is necessary for all aspects of life.

Everyone should exercise to maintain a healthy lifestyle and stay free from diseases.

Both mental and physical development is essential for success in life . Exercise is, therefore, crucial for one's general development. We should keep a healthy balance between school, rest, and activities.

  • Morning walk

Gymnastics exercise

Free-Hand Exercises

Outdoor sports

My Experience

At the age of 16, I was too fat and unable to run for more than 5 minutes. Due to my weight, I was suffering from many types of diseases. Soon after this, my father pushed me to exercise every morning because exercise frees our body and mind from stress. Every morning my father and I started going to the garden to do activities like yoga, morning walk, flexibility, and many more. In school, our physical education teacher also took all children to the ground to exercise and play outdoor games. Later, I noticed that I was recovering slowly from several diseases and lost a lot of weight. I could see the difference in my energy levels and overall performance and realised that we all should exercise every day.

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essay about exercise

Exercise Makes You Feel Better! What Science Says About How To Exercise For More Happiness And A Better Mood.

One of the best ways to motivate yourself to be active is to focus on how exercise makes you feel better immediately.

In this article, I’ll outline all the amazing ways that exercise can improve your mental and emotional health!

Think about the last time you had a really good day. You were in a good mood, you felt happy, you looked forward to the next daily event, you felt like you could handle anything. Compare that to the last time you had kind of a crappy day, when you felt stressed or anxious.

How did each of those days affect your work, your relationships, or your personal goals? If you could have more good days and fewer bad ones, wouldn’t it change your life for the better?

Exercise can help you have more of those good days!  

There are a few different aspects of mental wellbeing. Happiness, optimism, mood, self-confidence and self-esteem, resiliency, and life satisfaction all contribute to how you feel each day, and to your long-term mental health and well-being.

Optimistic people, for example, live on average  11-15% longer  and are more likely to live to the age of 85 and beyond.

Studies have investigated each of those aspects of mental health and how they’re affected by physical activity.

A  2015 study  analyzed data from more than 11,000 people in 15 countries and found that any amount of physical activity made people more likely to report higher levels of happiness.

Compared to people who weren’t active at all, people who did some physical activity but not enough to meet the guidelines for physical activity (the guidelines are 150 minutes per week of moderate intensity exercise) were 20% more likely to report being happy.

More activity was even better.

People who did meet the guidelines for exercise were 29% more likely to report happiness. Very active people (more than 300 minutes of activity per week) were 52% more likely to report being happy.

Optimism means having a positive worldview and feeling confident that good things will happen. Optimists tend to be more confident, resilient, and cope better with stress.

Another  study from 2015  found that, in a group of 9,600 women, optimism was associated with the amount of activity the participants did.

As with happiness, any amount of physical activity was better than none, with women doing a low amount of physical activity being 45% more likely to be optimistic than those who weren’t active at all.

Women who did a moderate amount of exercise were 76% more likely to be optimistic. Highly active women were 100% more likely to report optimism.

Many studies  have found a connection between activity and mood.

Short-term studies have found that people are in a better mood immediately after they do a physical activity. That mood improvement can last for hours after the session. Longer-term studies have found that regular exercisers are more likely to report positive moods more frequently.

One  study , for example, had college students spend 12 minutes on either a dull walking tour of their campus buildings, or sitting and watching a video of the same building tour.

Afterwards, those who completed the walking tour reported more positive mood than those who watched the video.

In another part of that study, students were told that they would have to write a two-page essay after a campus walking tour or after sitting and looking at pictures of the same campus tour.

Despite predicting that their mood would decrease by the end of the tour, the students who walked maintained their positive mood, while the students who sat and viewed pictures of the tour reported decreased mood.

Self-Confidence and Self-Esteem

A  2016 study  found that people who did more physical activity were more likely to report higher self-esteem and self-confidence.

You might think that the main reason active people are more self-confident has to do with the way they look and their body image, but that’s not necessarily the case.

In this self-esteem study, the researchers looked at measures of body composition and body image (how people thought about their own bodies), and found that self-esteem was related to body image, but that that wasn’t the main driver of the effect of the physical activity on self-esteem.

In other words, the link between physical activity and self-esteem went above and beyond people’s body composition and how they perceived their own bodies.

Changing the way your body looks and feels through physical activity can make you more self-confident, but it’s the physical activity itself that has the biggest effect on your self-esteem.

You’ll find more about the link between physical activity and self-confidence later in this article.

Life Satisfaction

As you may expect by now, more active people tend to report higher levels of life satisfaction.

One study  asked people to keep daily logs of their activities and their feelings about their health and their life for a year. They found that on days when people were active, they reported higher levels of life satisfaction.

How Does Physical Activity Make You Feel Better?

You may have heard that exercise releases endorphins in your brain, which makes you feel good. That’s true, but there’s much more to it than that.

Exercise releases a lot of different signals and substances in your brain, which do amazing things!

Along with those endorphins, which increase signals in the parts of your brain that make you feel positive emotions, exercise also releases hormones that lessen your brain’s response to stress. That allows you to deal with stress more easily.

Natural opioids and endocannabinoids (which are made by your body and brain) are also released by exercise.

That’s thought to be another way exercise boosts mood, and a possible source of the “runner’s high”, a feeling of euphoria that some exercisers get, usually during long and strenuous types of exercise.

There are also other substances, called “neurotrophic factors”, which help strengthen the connections between brain areas.

Those substances even repair brain cells and grow new ones. These are known to be released with exercise and help your brain function better. They are also responsible for the well-known effects of exercise on learning, memory, focus, attention, creativity, and other functions.

Exercise gives you the chance to achieve goals.

Being active teaches you skills and gives you “mastery experiences”, which are opportunities to improve your abilities.

Each time you lace up your sneakers and get out the door, you’ve accomplished something. Each time you’re able to do one more squat, lift a little more weight on the bench press, or finish a slightly longer distance, you’re achieving something.

That sense of achievement, no matter how small, contributes to your self-esteem and your confidence.

Exercise gives you a break from the less pleasant parts of your life.

Exercise serves as an important distraction from our stressful routines, which can help break us out of a negative mood.

I know that when I’m out running or lifting in the gym, it clears my mind. I don’t think about my long list of chores or the bad interaction I had with a family member yesterday.

When I’m lifting weights, I’m focused on what I’m doing in the moment. When I’m running, my mind naturally drifts towards positive thoughts. It’s a valuable break for me that I cherish and make time for.

How To Exercise To Feel Better And Improve Mental Well-Being

The link between exercise and mental wellbeing is really important for motivation.

If you exercise, you feel better. When you realize that exercise makes you feel better, you’re more likely to keep doing it. If you keep exercising regularly, you’ll feel even better, and you’ll get all the other valuable benefits of exercise.

While there’s a lot of research showing that exercise and being physically active can make you feel good, the research can’t really tell us the “best” way to exercise for boosts in happiness, mood, or other aspects of wellbeing.

Here’s what we do know…

Anything is better than nothing.

Almost all of the long-term studies found that any amount of exercise made people more likely to report better well-being.

No matter what you’re currently doing, you can get important benefits from making movement a priority. You don’t have to run marathons or work out 6 days a week to improve your life!

Short sessions can have a big effect.

Activities as short as 10 minutes have been shown to boost mood and make people feel good.

It’s pretty likely that even shorter “microworkouts” or movement breaks can help, too, although research has only recently started to look at movements lasting fewer than 10 minutes.

In fact, it might be better for your mood to do short bouts more frequently.

If you work out once a day, you get one mental boost. If you do a few shorter sessions spread out over the day, you have many opportunities to feel good!

You’ll get the biggest mood boost if you aren’t feeling great to begin with.

One  study  found that when participants were already in a good mood, their mood got better after being active but the improvement was small.

When participants started in a bad mood, though, their mood improved a lot after their activity bout. Next time you’re feeling a little down, go for a walk or do a workout. You’ll feel better afterwards!

You can also use physical activity to prevent a drop in mood. In that study on college students, they found that being active kept people feeling good, even when they were expecting to feel worse.

If you have a meeting planned that you expect to be unpleasant, or if you know you’re going to have a stressful day, use the power of exercise to limit how much your mood will drop.

Do it regularly.

Regular exercisers get bigger boosts in mood after each exercise session than people who only do their exercise sporadically.

A  meta-analysis  found that exercise frequencies of more than 3 days per week had greater effects on mood.

Do both cardio and strength training.

Both types of exercise have been associated with overall well-being and each have been shown to improve mood immediately afterwards. Each type has distinct benefits, though, so it’s important that you include both in your usual exercise routine.

My FREE  Strength Training 101 eBook  will teach you everything you need to know to put together an effective strength training program.
For even more guidance, check out my  Strength Training For Anxiety Program . This 12-week workout program is guided by an app so you can see exactly which exercises to do and how to do them. It also has extra features that can help you unlock the power of strength training for managing anxiety.

Most people feel better after light, low intensity movement.

Low intensity exercise, like leisurely walking or light and easy resistance training, has been found to make the majority of people feel good. This is the best type of movement to work into your daily routine.

Take a quick walk or do a couple of simple bodyweight or resistance band exercises several times a day. It only takes a few minutes at a time, you can do them anywhere, and you won’t break a sweat.

For more intense exercise, do the kind that feels best for you.

When you go beyond light exercise, there are two more levels of intensity: moderate and vigorous. Moderate intensity feels fairly challenging and gets your heart rate and breathing up a little. Vigorous intensity is very challenging and gets you out of breath and increases your heart rate a lot.

Studies have found that some people get mood boosts from moderate exercise, like a brisk walk or moderate weights lifted for more repetitions, while other people’s mood improves after high intensity exercise like a hard jog, interval training, or heavy weights lifted for lower reps.

Some lucky people feel good after just about any type of exercise. The “best” type of exercise for getting the most positive mood and well-being boosts depends on the person.

Try different types of exercise.

You can get results from many different types of exercise as long as you follow some  basic guidelines . That means you have a lot of flexibility to choose the details of your workout.

For cardio, try long walks or long slow jogs, or shorter more intense cardio or interval sessions. Remember that cardio doesn’t have to be based on running. Try cycling, swimming, rowing, elliptical machines, dance classes, etc.

For strength training, you might find that you feel better after lifting moderate weights for more repetitions (12 or more reps), or that heavy lifting for fewer reps (4-12 reps) gives you a better mood boost. You might enjoy a certain style of training best. Maybe you find that you like powerlifting or bodyweight exercises.

Personally, I feel good after most types of cardio, but strength training is a different story. I feel best lifting very heavy weights for very few repetitions (in the 4-6 rep range). I also enjoy bodyweight exercises like push ups, pull ups, and pistol squats (also at lower repetitions).

Of course, I don’t necessarily enjoy them  during  a set, but afterwards my mood is almost always great and I feel strong and accomplished.

Ask me to lift a light weight for many repetitions (like a 15-20 rep set) or do bicep curls for a minute, and not only do I really not enjoy it at the time, I also don’t get that same positive boost afterwards.

Since I know what makes me feel best, I base the majority of my training around that type of exercise and only sprinkle in those really unpleasant exercises once in a while. That’s what you should aim to do in your training as well.

If you want to exercise harder, start slowly and work your way up.

Your fitness level has a lot to do with the type of exercise that gives you the best mood boost.

Studies  in beginner exercisers often showed the biggest mood improvements from “easier” lower intensity exercises, while fitter and more experienced exercisers often got a bigger mood boost from more intense exercises.

Someone very fit who does a lot of high intensity exercise might get the best mood boost from repeated sprints; a long slow jog might not be enough to stimulate their brain and improve their mood.

On the other hand, someone who hasn’t done much exercise before and isn’t used to higher intensity exercise might feel terrible after a high intensity session but get a great mood boost after a brisk walk.

This is another good reason to start slowly and work your way up.

If you mismatch your fitness to the type of exercise you’re doing (jump right into high intensity interval training when you’re not a regular exerciser, for example), you might miss out on the mood boosts of exercise, which might make it harder for you to form an exercise habit.

I hope this helps you get moving so you can feel great! If you need help, feel free to  contact me ! My one-on-one personal training programs are designed to help you improve physical health as well as mental health!

Exercise Makes You Feel Better! What Science Says About How To Exercise For More Happiness And A Better Mood.

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When Is the Best Time to Work Out?

It’s an age-old question. But a few recent studies have brought us closer to an answer.

A silhouetted woman running along a body of water with the sun glistening behind her.

By Alexander Nazaryan

What is the best time of day to exercise?

It’s a straightforward question with a frustrating number of answers, based on research results that can be downright contradictory.

The latest piece of evidence came last month from a group of Australian researchers, who argued that evening was the healthiest time to break a sweat, at least for those who are overweight. Their study looked at 30,000 middle-aged people with obesity and found that evening exercisers were 28 percent less likely to die of any cause than those who worked out in the morning or afternoon.

“We were surprised by the gap,” said Angelo Sabag, an exercise physiologist at the University of Sydney who led the study. The team expected to see a benefit from evening workouts, but “we didn’t think the risk reduction would be as pronounced as it was.”

So does that mean that evening swimmers and night runners had the right idea all along?

“It’s not settled,” said Juleen Zierath, a physiologist at the Karolinska Institute in Sweden. “It’s an emerging area of research. We haven’t done all the experiments. We’re learning a lot every month.”

No single study can dictate when you should exercise. For many people, the choice comes down to fitness goals, work schedules and plain old preferences. That said, certain times of day may offer slight advantages, depending on what you hope to achieve.

The case for morning exercise

According to a 2022 study , morning exercise may be especially beneficial for heart health. It may also lead to better sleep .

And when it comes to weight loss, there have been good arguments made for morning workouts. Last year, a study published in the journal Obesity found that people who exercised between the hours of 7 a.m. and 9 a.m. had a lower body mass index than counterparts who exercised in the afternoon or at night, though it did not track them over time, unlike the Australian study, which followed participants for an average of eight years.

Of course, the biggest argument for morning exercise may be purely practical. “For a lot of people, the morning is more convenient,” said Shawn Youngstedt, an exercise science professor at Arizona State University. Even if rising early to work out can be challenging at first , morning exercise won’t get in the way of Zoom meetings, play dates or your latest Netflix binge.

The case for afternoon exercise

A few small studies suggest that the best workout time, at least for elite athletes, might be the least convenient for many of us.

Body temperature, which is lower in the morning but peaks in late afternoon, plays a role in athletic performance. Several recent small studies with competitive athletes suggest that lower body temperature reduces performance (though warm-ups exercises help counter that) and afternoon workouts help them play better and sleep longer .

If you have the luxury of ample time, one small New Zealand study found that it can help to nap first. As far as the rest of us are concerned, a Chinese study of 92,000 people found that the best time to exercise for your heart was between 11 a.m. and 5 p.m.

“The main difference is our population,” Dr. Sabag said. While his study was restricted to obese people, the Chinese study was not. “Individuals with obesity may be more sensitive to the time-of-day effects of exercise,” he said.

The case for evening exercise

This latest study may not settle the debate, but it certainly suggests that those struggling with obesity might benefit from a later workout.

Exercise makes insulin more effective at lowering blood sugar levels, which in turn fends off weight gain and Type 2 diabetes, a common and devastating consequence of obesity.

“In the evening, you are most insulin resistant,” Dr. Sabag said. “So if you can compensate for that natural change in insulin sensitivity by doing exercise,” he explained, you can lower your blood glucose levels, and thus help keep diabetes and cardiovascular disease at bay.

One persistent concern about evening exercise is that vigorous activity can disturb sleep. However, some experts have argued that these concerns have been overstated.

The case that it may not matter

While many of these studies are fascinating, none of them is definitive. For one thing, most are simply showing a correlation between exercise times and health benefits, not identifying them as the cause.

“The definitive study would be to actually randomize people to different times,” Dr. Youngstedt said, which would be phenomenally expensive and difficult for academics.

One thing public health experts do agree on is that most Americans are far too sedentary. And that any movement is good movement.

“Whenever you can exercise,” Dr. Sabag urged. “That is the answer.”

In a recent edition of his newsletter that discussed the Australian study, Arnold Schwarzenegger — bodybuilder, actor, former governor — seemed to agree. He cited a 2023 study suggesting that there really isn’t any difference in outcomes based on which time of day you exercise. In which case, it’s all about what works best for you.

“I will continue to train in the morning,” the former Mr. Universe wrote. “It’s automatic for me.”

Alexander Nazaryan is a science and culture writer who prefers to run in the early evening.

Let Us Help You Pick Your Next Workout

Looking for a new way to get moving we have plenty of options..

To get the most out of your strength training, you need to let go of routine and try progressive overload .

What is the best time of day to exercise? A few recent studies have brought us closer to an answer .

Sprinting, at least for short distances, can be a great way to level up your workout routine .

Cycling isn’t just fun. It can also deliver big fitness gains with the right gear and strategy .

Is your workout really working for you? Take our quiz to find out .

Pick the Right Equipment With Wirecutter’s Recommendations

Want to build a home gym? These five things can help you transform your space  into a fitness center.

Transform your upper-body workouts with a simple pull-up bar  and an adjustable dumbbell set .

Choosing the best  running shoes  and running gear can be tricky. These tips  make the process easier.

A comfortable sports bra can improve your overall workout experience. These are the best on the market .

Few things are more annoying than ill-fitting, hard-to-use headphones. Here are the best ones for the gym  and for runners .

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  • Weight loss

Exercise for weight loss: Calories burned in 1 hour

Being active can help you lose weight and keep it off. Find out how much you need.

Being active is vital to losing weight and keeping it off. When active, the body uses more energy in the form of calories. And burning more calories than you take in leads to weight loss.

To lose weight, most people need to cut the number of calories they eat and move more. This is according to the 2020-2025 Dietary Guidelines for Americans. Most often, that means cutting daily calories by 500 to 750 to lose 1 1/2 pounds (0.7 kilograms) a week.

Other factors might be involved in losing weight. Because of changes to the body over time, you might need to cut calories more as you age to keep losing weight or to stay at the same weight.

Diet or exercise: Does one matter more?

Both are important. Diet affects weight loss more than physical activity does. Physical activity, including exercise, has a stronger effect in keeping weight from coming back after weight loss.

Losing weight with diet alone and without physical activity can make people weaker. This is because of age-related losses in bone density and muscle mass. Adding resistance training and aerobic exercise to a weight-loss program helps prevent the loss of bone and muscle.

These are the exercise guidelines for most healthy adults from the U.S. Department of Health and Human Services:

Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get 75 minutes of vigorous aerobic activity a week. You also can get an equal mix of the two types.

Aim to exercise most days of the week. For even more health benefits, strive for 300 minutes a week or more of moderate aerobic activity or 150 minutes of vigorous activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and give you great health benefits.

  • Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Vigorous aerobic exercise includes activities such as running, swimming hard laps, heavy yardwork and aerobic dancing.

Strength training can include use of weights or weight machines, your own body weight, resistance tubing, or activities such as rock climbing.

How much am I burning?

This list shows about how many calories are burned while doing certain exercises for one hour. This is based on a person who weighs 160 pounds (73 kilograms). The calories you burn depend on the exercise you do, how hard you do it, how much you weigh and other factors.

Based on Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.

Remember, to lose weight or to keep weight from creeping up on you as you age, you need to eat less and move more. Moving more means adding more physical activity into your life.

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  • Physical Activity Guidelines for Americans. 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed March 13, 2024.
  • Physical activity for a healthy weight. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/physical_activity/index.html. Accessed March 13, 2024.
  • Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
  • 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed March 13, 2024.
  • Perreault L, et al. Obesity in adults: Role of physical activity and exercise. https://www.uptodate.com/contents/search. Accessed March 13, 2024.
  • AskMayoExpert. Physical activity (adult). Mayo Clinic; 2022.

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Home — Essay Samples — Nursing & Health — Physical Exercise — Exercise in our daily life

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What Do You Feel after Exercise: My Experience

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Words: 855 |

Published: Mar 14, 2019

Words: 855 | Pages: 2 | 5 min read

Works Cited

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  • Johnson, S., & Miller, C. (2019). Exercise and Social Interaction: The Role of Physical Activity in Promoting Social Bonds. Journal of Applied Social Psychology, 45(4), 521-536.
  • Baker, S., & Turner, R. (2017). Exercise and Self-esteem: Exploring the Relationship. Journal of Sport and Exercise Psychology, 32(1), 89-104.
  • Smith, E., & Davis, M. A. (2018). The Impact of Exercise on Weight Management : A Comparative Study. Journal of Obesity, 28(2), 233-248.
  • Anderson, R., & Roberts, M. (2016). The Psychological and Social Benefits of Exercise: A Systematic Review. Journal of Health Promotion, 42(2), 233-248.
  • Gonzalez, L. S., & Johnson, S. (2020). The Effects of Exercise on Cognitive Functioning: A Meta-analysis. Journal of Aging and Physical Activity, 28(2), 233-248.

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Addicted to Exercise?

legsrunning2.jpg

I never deviated from or relaxed my exercise routine; it was sacred. As long as I exercised, my body wouldn’t slip back into its old state. I’d be safe.

And last week, Rod Gilchrist wrote I Was a Running Addict for The Guardian:

The trouble is, once you’ve got the running bug, it’s hard to scale back, even when your body demands it.

And a few days after that, The Guardian also ran I Thought Fitness Was My Superpower. Then I Realized It Was a Ball and Chain , by Sam Pyrah:

I tried to push through it – until, suddenly, neither my body nor my brain could find a reason to carry on. I slowed to a walk. I stopped my watch. I sat down and had a little cry, the sweat drying on my back. Then I walked home.

The essays remind me of a concept called Positive Addiction (and a 1985 book of the same name ) — the idea that it’s possible to be truly addicted to things that are good for you. I’m an almost-daily runner, and I do understand how it could be described as addiction, although for now I just love it. Maybe a key is that I don’t run especially long distances. And it’s a relatively new habit. But I guess there’s (hopefully) still plenty of time for it to sour.

  • personal essays

Discussion   4 comments

I am addicted to running in exactly this way. After 3 years of near-daily running, last fall I injured my knee enough to keep me from running for 2 months. The enforced time off caused behavior that was uncomfortably similar to the most stereotypical movie depiction of a drug addict going through withdrawal. I am have returned to routine running since then, but I now dread the inevitable day when I will finally have to stop.

I hesitate at calling it addiction. Partly because addiction is a specific disease and partly because is that even what this is? Isn't this more like plain ol irrational thinking? Isn't this just one of our many cognitive biases?

I get it though. If I stop playing basketball, I will become stressed out, ill-tempered, and prone to depression. I'm not addicted, I swear. :D

Having used Ozempic for a couple of years now I'm thinking the whole concept of addiction may need to be readdressed for the kind of disordered thinking that leads to always thinking about food or always concerned with fitness. With Ozempic I do not think about food all day, imagine my next meal, fantasize about what would be satisfying to eat. Without it all of that obsessive thinking occurs.

The fact that they are finding Ozempic to work with certain other compulsive disorders like gambling addiction and some OCD makes me think there is something fundamental about this kind of addiction which may or may not share characteristics with drug and alcohol addiction.

The other thing to consider in these articles, is that these people were all working out or running from their teenage years - since I only started in my 40s I don't know if the toll will be as intense. I love all those articles about women in their 50s and older who start ultra-marathoning. Hmm, my comment is kind of unrelated to the post, but it was in response you to wondering if you're running too much

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COMMENTS

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