Wonderful Benefits Of Exercise

Now-a-days, all that one hears is how can one lose weight, is there any simple way of shedding all those extra pounds that one gathers over the years? Most people think that when you exercise, your appetite increases, it is the contrary.  Researchers have proved that actually one’s appetite tends to decrease after exercise. So, this itself should boost many to take up exercise seriously. No matter how much you do aerobic exercises like running, cycling, swimming, your level of appetite would come down as it changes the level of hormones, which driver people’s state of hunger. The question remained of those biological mechanisms which lie underneath remain active and ensure that our bodies to secrete less number of hormones which drive hunger. In search of getting the exact answer, a researcher got fascinated by the fact that despite his runs for 45 minutes on a daily basis, his craving for food remained a lot less than what it is under normal circumstances.

The Reasons
There are specific reasons for which people feel less hunger even after doing workout:

• Heat Sensations In Our Bodies Lower Appetite: Generally when we have spicy foods by using too much hot chilli peppers on them, automatically our body temperature goes up and we do not feel like eating anymore. This loss of appetite is due to the presence of a compound called “capsaicin” in chilli peppers, which brings about the sensation within a person of being hot and flushed. So, similarly, when we exercise, the heat that is felt in our bodies is due to a substance which not only burn calories but also ensure that we feel less hunger.
• Feeding Regulated Through Neural Receptors: There are a set of neurons called proopiomelanocortin neurons which coordinate suppression of appetite. The neurons are found in a particular region known as “arcuate nucleus” and some of them are not intercepted by brain-blood barrier. It is a membrane which prevents most of the cells in the brain from being susceptible to the fluctuations in blood plasma composition, hence protecting neural function.
• More Activity Leading To Less Hunger: The more people indulge themselves into different kinds of exercises, resulting in quite heavy amount of calories getting burnt; their individual appetite would automatically adjust to help one’s body function better. Burning of calories does not necessarily mean that a person would gobble up anything which comes in his way. Rather the opposite happens as the heated body is reluctant to have absolutely no or minimum intake of food till it cools down.

1. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

2. It Is Good for Your Muscles and Bones
Exercise plays a vital role in building and maintaining strong muscles and bones.
Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age .
Also, exercise helps build bone density, when you're younger, in addition to helping prevent osteoporosis later in life.

 3.It Can Increase Your Energy Levels
Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions .One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue .
Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.
In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all .
Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.
 

4.It 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 sensitivy, cardiovascular fitness and body composition, yet decrease blood pressure and blood fat levels .
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in belly fat, which increases the risk of type 2 diabetes, heart disease and early death.
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing these diseases.

5.It Can Help Skin Health

Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body's antioxidant defenses cannot completely repair the damage that free radicals cause to cells. This can damage their internal structures and deteriorate your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can increase your body's production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging .

6. It Can Reduce Pain

Chronic pain can be debilitating, but exercise can actually help reduce it . In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain . A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life .
Several studies show that exercise can help control pain that's associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few .  Additionally, physical activity can also raise pain tolerance and decrease pain perception .

Studies have shown that regular exercise not only helps one physically but also mentally.

1. Reduce stress

Rough day at the office/ or at home? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and

 get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost happy chemicals

Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed . For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve self-confidence

On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her attractiveness, that is, self-worth . How’s that for feeling the (self) love?

4. Enjoy the great outdoors

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more . Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why pay for a spa , when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevents cognitive decline

It’s unpleasant, but it’s true — as we get older, our brains get a little foggy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 . Working-out especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate anxiety

Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill , or biking ,for some moderate-to-high intensity aerobic exercise  can reduce anxiety sensitivity . And we thought intervals were just a good way to burn calories!

7. Boost brainpower

Various studies on mice and men have shown that cardiovascular exercise can create new brain cells - neurogenesis and improve overall brain performance . Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking, and learning.

8. Sharpen memory

Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning . For this reason, research has linked children’s brain development with level of physical fitness. But exercise-based brainpower isn’t just for kids, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults .

9. Help control addiction

The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol . On the bright side, exercise can help in addiction recovery . Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term) . Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase relaxation

For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia . Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep .

11. Get more done

Feeling uninspired in the desk? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers . While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap into creativity

Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards . Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire others

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy . Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain . Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

The Bottom Line

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out. Regular physical activity can increase the production of hormones that make you feel happier and help you sleep better. It can also improve your skin's appearance, help you lose weight and keep it off, lessen the risk of chronic disease and improve your sex life. Whether you practice a specific sport or follow the guideline of 150 minutes of activity per week, you will inevitably improve your health in many ways.

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