9 Health Benefits Of Exercise & 4 Exercises You Can Do Quietly On Your Own

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No one knows that exercise is good. However, we often don’t know exactly how much exercise can bring us. Exercising isn’t just about helping you stay slim and walk on the beach in summer. It improves overall quality of life by improving strength, muscular endurance, cardio strength, and flexibility. Based on data from the US internet media ‘HuffPost’, we looked into the benefits of exercise.

The cancer prevention effect

The risk of colorectal cancer is increased when you eat less fiber and eat too much animal fat. Another cause of colorectal cancer is lack of exercise. One study found that regular exercise lowered the risk of colorectal cancer by 40%. In addition, if a person with colorectal cancer continues to exercise, the chance of cancer metastasis or recurrence can be lowered. Studies have shown that physical activity improves menstrual cycles and lowers the risk of breast cancer.

Improvement of blood pressure

When unnecessary substances accumulate in the blood vessels, blood pressure rises. Exercise removes these wastes and makes blood vessels elastic. However, if you have high blood pressure, it is better to refrain from strenuous exercise because strength training lifting heavy equipment can increase blood pressure.

Reduction of bad cholesterol

Regular exercise lowers levels of bad cholesterol (LDL), which leads to poor circulation. On the other hand, it raises the level of good cholesterol (HDL), which is responsible for transporting cholesterol from the walls of blood vessels to the liver.

Strengthen heart function

Aerobic exercise that increases heart rate (heart rate), such as brisk walking or jogging, strengthens heart function.

Relief of anxiety and depression

Regular exercise acts like a cure for depression. Exercising can relieve stress and boost your mood.

The increase in metabolic rate

Exercise not only burns calories accumulated in the body, but also increases the ‘resting metabolic rate’ so that you can burn more calories even when you are resting.

Increased joint movement

Exercising to increase flexibility makes it easier to move your body by releasing stiff and stiff joints. Therefore, the pain that occurs when you are active or the inflammation that causes arthritis is reduced.

Deep sleep

Moderate exercise improves sleep quality. If you do moderate-intensity exercise about 6 hours before bedtime, fatigue builds up gradually and you are in a good state to fall asleep. Excessive exercise or exercise right before going to bed can cause sleep disturbance, so it is better to be careful.

The increase in confidence

When a firm and slim body and balanced muscles are created through exercise, the activity becomes stronger. In addition, as it is full of vitality, self-confidence rises and interpersonal relationships can be improved.

Exercises You Can Do Quietly On Your Own

Everyone knows that exercise is essential for good health. If so, what would happen if you didn’t exercise? Several studies have shown that people who sit for long periods of time without exercise have an increased risk of diabetes, heart attack and cancer.

It has also been found that certain areas, such as the buttocks, can become 50% larger than normal. It’s a good time to exercise. How about getting up from your seat and moving vigorously? U.S. health and medical portal ‘Web MD’ introduced 4 good exercises to do alone.

Walking = It is a good exercise in that you can do it anytime, anywhere. It is good for walking on the treadmill or on the street. However, good walking shoes that fit your feet are essential. When you first start walking, walk for 5 to 10 minutes. You can increase the time and walk for at least 30 minutes, then gradually increase the time and speed.

Squat = The most basic lower body exercise that sits and stands until your thighs are parallel to your knees. Your feet should be shoulder-width apart and your back should be erect. It is best to learn the correct posture from a professional trainer. Develop the large muscles in the front of the thighs and the large muscles in the buttocks.

Push-ups = chest, shoulders, triceps, etc. is an exercise that develops. The correct posture is to lie face down first and place your hands on the floor wider than shoulder width. With your heels raised, straighten your arms and knees.

Make a straight line from your toes to your shoulders, and stretch your arms as if you are gathering your chest while applying strength to your armpits. Bad posture is when the body is unbalanced, such as when the hips go up or the waist goes down when the arms are bent and extended.

Sit-ups = This is the most common abdominal exercise. You can develop the muscles that lift your abs and legs. The sequence of exercises is to lie on the floor, bend your knees and keep your feet off the floor.

Put your hands on your ears and lift your head slightly while tightening your stomach. Raise your upper body by bending your back until your elbows touch your knees. Slowly and tense the abdominal muscles so as not to release the strength and return to the original position.

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