Health benefits of workouts and the least you should do

Black girls workout

Whatever your age, gender, or health status, you can benefit from exercise. Extensive, long-term studies have shown, increased activity, even in middle age, can reduce the danger of dying before one’s expected time. Even light exercise (any activity that increases oxygen consumption less than three times the level burned by the body at rest) can improve physical and emotional well-being. The more active you are, the more benefits you gain.

Here are some of the health benefits of work out:

Improve cardiovascular fitness

Regular activity strengthens the heart so it pumps blood more efficiently. The body easily takes in all the oxygen needed for these activities, so your heart and lungs don’t really get a workout. This is achieved through aerobic exercises such as walking and swimming.

Tone muscles

With exercise, muscles become firmer, function more smoothly, and are capable of withstanding much more strain.

Reduce stress

Working out releases tensions and enhances your ability to deal with daily challenges. Even when your schedule gets jammed, carve out 20 or 30 minutes several times a week to walk, swim, bicycle, jogs, or work out at the gym

Improves mood

In various studies around the world, physical exertion ranks as one of the best ways to change a bad mood. Exercise may be the single most effective strategy for changing a bad mood. It also works wonders for reducing anxiety and depression.

Burn calories

Exercise speeds up metabolism, so the body uses more calories during and after a workout.

Increases flexibility

Exercise stretches and lengthens muscles and increases flexibility in the joints. Both muscles and connective tissues, such as tendons and ligaments, shorten and become tighter if not used at all or not used through their full range of motion.

Enhance strength and stamina

Muscle workouts improve the circulation of blood in the tissues and increase the body’s ability to do sustained work. It’s not enough to be able to hoist a shovelful of snow; you’ve got to be able to keep shoveling until the entire driveway is clear.

Keep bones strong

Regular physical activity (especially weight-bearing activity) thickens the bones, possibly preventing the slow loss of calcium that normally occurs with age.

Lower the risk of disease

Exercise helps prevent many serious health problems, including high blood pressure, strokes, heart attacks, and certain cancers.

Live Longer

Physical activity slows the aging process, so you remain healthier and more active for a longer time. And if you work out often and vigorously enough, you can actually put more life in your years—and possibly more years in your life.

The Least Exercise You Should Do--Fitness

How can you make sure you meet the minimum of 30 minutes of physical activity? Here are some ideas:

  • Walk, skate, or bicycle instead of driving or taking a bus. 

  • Take the stairs whenever and wherever you can. 

  • While watching television, do calisthenics, lift handheld weights, or ride a stationary bicycle. 

  • Dance, either with friends or by yourself, as you listen to music at home.


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