Power of Physical Exercise

Science has proven that exercising for at least 30 minutes daily is good for the bones, muscles and for the brain. It has been proven in experiments that happy hormones are released within the brain and the nervous system. 

Here are some of the basic exercises that you can do:

1. One hour of walking per day

2. 20 minutes of biking

3. 30 minutes calisthenics or,

4. Tai chi chuan Postures and exercises which you can download from Youtube and do it for 30 minutes daily.

So be healthy- mentally and physically!

Benefits

According to the US Centre for Disease Control and Prevention (CDC), regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits. Only a few lifestyle choices have as large an impact on your health as physical activity.

Benefits of physical activity on brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 years of age and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for cardiovascular diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Physical activity may help reduce the risk of serious outcomes from infectious diseases, the flu, and pneumonia. For example, a CDC systematic review found that physical activity is associated with a decrease in infectious diseases hospitalizations and deaths, while inactivity increases that risk.

As you age, it’s important to protect your bones, joints, and muscles – they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Exercise plays a vital role in building and maintaining strong muscles and bones. This is because exercise helps release hormones that promote your muscles’ ability to absorb amino acids. This helps them grow and reduces their breakdown. Exercise also helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.

Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious. You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

Exercise can make you feel happier

During exercise or workouts, the body releases multiple hormones, including endorphins and serotonin. These hormones naturally help improve mood, cognition, and concentration.

It produces changes in the parts of the brain that regulate stress and anxiety. They are known to help produce positive feelings and reduce the perception of pain.

Endorphins are hormones called neurotransmitters produced by the central nervous system and the pituitary gland. These neurotransmitters act as the body’s natural painkillers and mood elevators. When exercising, stressed or in danger, endorphins go into the bloodstream, temporarily decreasing any pain or discomfort.

Serotonin is also a neurotransmitter, but unlike endorphins, 90% of this chemical is in the intestines and blood platelets. The primary focus involves relaxation, but there are many other functions of serotonin in the body, including controlling sleep, appetite, and digestion. Serotonin also plays a significant part in memory and multitasking. People with deficiencies suffer from anxiety, panic attacks, and obsessive behaviors. Serotonin is released in the bloodstream through sunlight, massage, exercise, and recalling happy events. There is still ongoing research on this hormone as the effects on the body seem endless.

Endorphins and serotonin work together to promote brain health by fostering happiness. Exercise increases these key hormones to improve blood flow, help relaxation, improve mood, and reduce stress. To increase endorphins and serotonin production, try to exercise at least 20-30 minutes, or see the list of basic exercises you can do above for at least 4 - 5 times a week. These workouts must be strenuous enough to allow to push the body to a safe limit. Once the hormones kick in, there will be more mental clarity and a sense of accomplishment. Another way to promote these hormones is to exercise outside. Vitamin E found in sunlight also stimulates endorphin and serotonin production.

Exercise can increase your energy levels

One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.

The effects of exercise on heart and lung health are very well known for its fantastic benefits. Regular exercise boosts the cardiovascular system and improves lung health, which can significantly help with energy levels.

As you move more, your heart pumps more blood, delivering more oxygen to your working muscles. With regular exercise, your heart becomes more efficient and adept at moving oxygen into your blood, making your muscles more efficient.

Over time, exercising regularly results in less demand on your lungs, and it requires less energy to perform the same activities — one of the reasons you’re less likely to get short of breath during vigorous activity.

Exercise can reduce your risk of chronic disease

Lack of regular physical activity is a primary cause of chronic disease.

Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol levels

Exercise can help your brain health and memory

Exercise can improve brain function and protect memory and thinking skills.

To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells.

Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions.

Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function.

Exercise can help with relaxation and sleep quality. Regular exercise can help you relax and sleep better. Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size, which may help improve mental function in older adults.

Lastly, exercise has been shown to reduce changes in the brain that can contribute to conditions like Alzheimer’s disease and dementia.

Physical activity linked to higher grades and academic achievement

According to the US Centre for Disease Control and Prevention (CDC), physical activity has an impact on cognitive skills such as concentration and attention, and it also enhances classroom attitudes and behaviors, all of which are important components of improved academic performance.

A study from the University of Illinois showed that children who are physically fit are more likely to perform better in school and achieve higher grades. Children participating in the study were given electroencephalograms (EEGs) to measure brain waves and how fast the brain responds to certain stimuli. Researchers found that the brain synapses of physically fit children fired faster and stronger, and as a result those children had better language skills.

The more physically fit children were not only better at reading, but they were also better at reading passages with several grammatical errors. The researchers looked at the brainwave patterns that deal with language and the ability to spot errors in grammar. The fit children had strong results with both brain wave groups and a better understanding of nonsensical or error-filled sentences.

Another study also found positive associations between physical activity, fitness, cognitive function and academic achievement. The evidence indicated that physical activity has a relationship to parts of the brain that support complex cognitive processes during laboratory tasks. It also showed that physical activity is important for growth, development and general health.

At the Copenhagen Consensus Conference 2016, which gathered 24 researchers from eight countries and from various academic disciplines, physical activity was also found to boost brain power and academic performance, among other benefits. The consensus statement, which was published in the British Journal of Sports Medicine, lists the reasons why physical activity is beneficial for children and adolescents aged 6-18.

Building their cognitive functioning:

• Just one session of moderate physical activity instantly boosts kids’ brain function, cognition and academic performance.

• Mastering fundamental movement skills boosts brain power and academic performance.

• Time away from lessons in favor of physical activity doesn’t come at the cost of good grades.

Nurturing their engagement, motivation and psychological well-being:

1. Physical activity boosts children’s self-esteem.

2. It nurtures relationships with peers, parents and teachers.

3. A caring environment that supports autonomy enhances kids’ motivation, their behavior relating to physical activity and their general well-being.

4. Regular and organized physical activity training promotes life skills (interpersonal, self-regulation) and core values like respect and social responsibility.

Supporting a culture of inclusiveness:

• Culture- and context-sensitive activities promote social inclusion.
  

Exercise improves work performance

Since exercise elevates energy levels, it also improves your work performance. In the last several years, many studies have revealed that regular exercise (at least 30 minutes a day, three to four times a week, and especially on work days) improves employees’ workplace performance. One study showed that active workers experienced as much as 15 percent greater productivity. That’s because physical activity comes to the benefits of heightened energy levels, alertness, and ability to focus.

Exercise also entails discipline and time management. You’ll be better at managing your time. After all, you can discipline yourself to focus intensely for 30 minutes a day doing physical exercise so why not other portions of your day? Getting into a routine with one area of life has the tendency to create consistency in other areas, as well.