The importance of exercise and regular physical activity is well known. While busy lives and lack of time means many of us are unable to inculcate regular exercise into our daily lives. Workouts play an important role in helping to relax and rejuvenate the body and its muscles. This is where weight loss exercises come in.
Humans were a nomadic race for generations, traveling long distances on foot, for food and shelter. Our bodies were designed to be active. For this reason, a sedentary lifestyle is more harmful to us than we can anticipate. This can lead to the development of many health problems and delays as we age.
Most people don’t have the time or the big bucks to spend on gym memberships. In such a case, they can practice weight loss exercises at home and invest in their health. You can find many exercise routines online.
If your goal is to lose weight, exercise plans tailored to your weight and body type will give you the results you desire. Unlike fad diets, weight loss exercises are healthy for your body. If followed correctly, they can help sustainably maintain your body weight over the long term.
If you want to lose weight, start running to it now! It’s not just a joke, you can run your way to weight loss. The fact is that running is the most accessible exercise for everyone.
You don’t need special gym equipment or specific shoes, although they help. You can even practice running barefoot on a smooth surface. Running is easy because you can do it anywhere, on the road, in the park or even inside your house on a treadmill.
6 Benefits of Weight Loss Exercises
6 Benefits of Weight Loss Exercises
6 Benefits of Weight Loss Exercises
Exercise benefits both our body and our mind. Some of the ways regular exercise benefits us are:
1. Improves Sleep
Do you have trouble falling asleep? Maybe your body isn’t tired enough. Exercise can help you sleep better, deeper, and longer. To research indicates that physical exercise is an effective intervention for those who do not get adequate quantity or quality of sleep. However, be careful not to exercise very close to bedtime; the adrenaline released during strenuous physical activity could keep you from falling asleep.
Moderate exercise 1-2 hours before bedtime can improve your mood and help you relax and thus promote quality sleep.
Sleeping properly is a prerequisite for your mental, physical and social well-being. Read this article on the relationship between mental health and sleep to lead a happy and contented life, both in terms of physical and mental well-being.
2. Increases our energy levels
To research states that exercise improves our endurance and muscle strength. It is equally effective in improving pulmonary and cardiovascular functions. It improves the body’s ability to circulate oxygen and blood through the body, which not only supports mitochondrial energy production, but also allows your body to function better and use its energy more efficiently. In addition, your body is stimulated by an exercise-induced increase in hormone levels which gives you more energy.
Better lung and heart function directly translates to more energy to carry out our daily tasks. Regular exercise increases the production of essential hormones like catecholamines (an organic compound that helps the body deal with stress), testosterone, etc. in the body which increases metabolism and provides energy.
3. Improves Muscle Health
When you lead an active lifestyle, with an adequate amount of physical activity, your muscles get stronger and your tendons, ligaments and joints allow for easier movement and less risk of injury. Your coordination and balance improve. Additionally, proper joint alignment affected by strong muscles and ligaments protects against joint and lower back pain.
Studies show that the main reason for loss of muscle mass is muscle atrophy and that exercise can help synthesize muscle protein by regulating muscle fiber functions. According to to researchresistance training increases strength in individuals with one thirteen minute session per day.
The strength of muscle mass also depends on the growth and maintenance of bone density. Bone density gives an idea of the number of minerals like calcium and phosphorus in the bone. Regular exercise can improve bone density by maintaining bone strength as we age. According to a to study, weight-bearing and aerobic exercises help increase bone mass density. In addition, these exercises help improve balance and reduce the risk of disease.
Here is a comprehensive article on muscle mass for your better understanding.
4. Reduces the risk of chronic disease
Lack of regular physical activity is known to be one of the main causes of chronic diseases. Regular exercise helps improve insulin sensitivity, body composition, and cardiovascular fitness while decreasing arterial pressure and blood fat levels.
A lack of regular activity can lead to a significant increase in belly fat. This, in turn, increases the risk of type 2 diabetes and heart disease. It is therefore recommended to remain physically active and to exercise regularly in order to avoid these diseases. The average adult can complete 150 minutes of moderate-intensity training or 75 minutes of vigorous aerobic activity per week to stay healthy.
5. Pain reduction
Exercise can also help reduce chronic pain. While it was recommended to rest in case of pain, studies have now discovered that exercise can be beneficial for chronic pain.
Exercise also helps control pain associated with various health conditions. This includes chronic lower back pain and chronic shoulder soft tissue disorders, among others. In addition to this, physical activity also helps to increase pain tolerance.
Aerobic exercises like stretching, yoga, functional training, balance training, and strength training are associated with reduced Fibromyalgia pain (a condition that causes chronic pain in the body).
6. Improves Skin Health
The amount of oxidative stress in the body can affect your skin. This occurs when the body’s antioxidant defenses are unable to fully repair free radical damage to cells. This damages their structure and deteriorates the skin.
While intense physical activity contributes to oxidative damage, regular moderate exercise increases the body’s natural production of antioxidants, helping to protect cells. Similarly, exercise can also stimulate blood circulation and induce skin cell adaptation. This helps delay the onset of skin aging. Studies even suggest that exercise improves the skin’s ability to retain moisture and may prevent future skin problems.
Summary
Exercise is an essential part of weight loss. Focus on following a planned workout routine based on your goals and needs.
Ideally, consult a certified fitness trainer to plan your workout routine. That said, weight loss goals also depend on the right kind of eating habits.
It takes a combination of a good workout routine and proper diet to ensure weight loss. So, start your fitness journey with a healthy meal plan and workout routine that includes the exercises mentioned above.
Frequently Asked Questions (FAQ)
Q. What type of exercise is best for weight loss?
A: Anyone looking to lose weight should look to a combination of strength training (around 70%) and cardiovascular exercise (around 30%). This, combined with the right diet, will help you achieve your weight loss goals.
Q. Can you lose weight by exercising for 30 minutes a day?
A: Yes, you can. However, care should be taken to ensure that you follow the correct posture, intensity and frequency. Ideally, contact a certified fitness trainer to understand what exercises you need to do and how to do them exactly.
Q. Can you lose weight just by exercising?
A: No, you cannot lose weight just by exercising. Weight loss is the result of a combination of proper diet and the right workout plan. It is important to make sure that you follow both in order to get the desired results. How can I lose belly fat?
Q. How can I lose belly fat?
A: To lose belly fat, you need a combination of a balanced diet, an active lifestyle and a proper exercise program. That said, spot reduction is not a HealthifyMe recommended practice. Be sure to follow a plan that will help you lose weight throughout your body.
Q. What type of exercise is best for weight loss?
A: Squats, planks, lunges, and incline pushups are some of the most effective exercises for weight loss.
Q. Is 30 minutes of sport a day enough to lose weight?
A: Ideally, you need to burn about 3500 kcal to lose 1 pound of weight per week. Investing 30 minutes of your time in working out will surely keep you healthy and lose weight.
Q. How much weight loss per month is healthy?
A. According to the CDC (Centers for Disease Control and Prevention), weight loss of 4 to 8 pounds (1.814 kg to 3.628 kg) per month is considered healthy.
Q. Which home exercises burn the most fat?
A. If you want to train from home and burn fat, include regular squats, lunges, incline pushups, and planks. You can also try jump rope for kids and yoga for seniors. You can also include calisthenics exercises that can be performed at any location in a safe form.
external links
The Interrelationship Between Sleep and Exercise: A Systematic Review (2017) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214/
Does Exercise Really Increase Energy Levels? (2021) – https://bit.ly/3I2q0HT
Exercise for muscle atrophy (2018) – https://pubmed.ncbi.nlm.nih.gov/30390268/
Resistance training volume improves muscle hypertrophy but not strength in trained men (2019) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/
The effectiveness of exercise on bone density in osteoporotic patients (2018) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/
Physical activity and exercise for chronic pain in adults: an overview of the Cochrane reviews (2017) – https://pubmed.ncbi.nlm.nih.gov/28087891/
Understanding Fibromyalgia: Lessons from the Broader Pain Research Community (2010) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2741022/
The association between activity levels and skin hydration function in adults (2021) – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8018252/
