The Top 10 Benefits of Regular Physical Activity

I still remember the first time I thought about starting with exercise for a healthy life. At first, everything felt so confusing, and I felt lost in the vast platform that the internet provides us. I decided to learn further in-depth to understand what was best for me…

Just like me, you need to know which physical activity you should/ can do and this depends on a lot of factors like age, goals, medical history, etc. One of the most important things to achieving goals is to be consistent.

The key mantra for the consistency of your fitness journey is to enjoy what you do. I believe that once this happens everything else automatically falls in its place.

Before beginning your fitness journey, it is important to understand all the benefits of regular physical activity and adapt it to an active lifestyle.

Initially, I would suggest we start from the basis, for a better understanding. And what’s better than to understand the meaning of physical activity…

What is Physical Activity?

What is the first thing that comes to your mind when you think of “physical activity”? Is playing or walking included?

Well, let me tell you in simple terms. Whenever we do any free movement in our free time for which the body needs the energy to perform is a “physical activity”.

A woman running in the evening. — Running or walking, is also considered a physical activity!

Physical activity has different meanings for different individuals, for some, it may mean playing and for others, it can be active transportation or even working.

There are a variety of exercises that you can choose from to include in your daily routine. But before starting your fitness journey and understanding the benefits of regular physical activity, you must understand the different types of regular exercises and the goals these exercises target.

Types of Regular Exercises

1. STRENGTH

If you are looking out for exercises to improve muscle health, then you are at the right place. It is also referred to as resistance training.

Vice versa to endurance training, these exercises are performed for a short duration of time and a gradual increasing load. This form of training helps in increasing muscle strength by making the muscles work against the load.

Some examples include exercises performed against body weight, exercises done with the help of weight or resistance bands like squats, push-ups, pull-ups etc.

If you want to know how to and how much to do it, I would suggest you download the Zyla app or check out our website Zyla.in and get the best guidance.

2. ENDURANCE/ AEROBIC

If you want to keep your heart fit, this form of exercise is what you need for a healthy heart. It is also known as cardiovascular exercise. These exercises are performed for a longer duration of time with a constant load.

Some examples include walking briskly, jogging, running, dancing, cycling, climbing stairs etc.

3. BALANCE

As the name suggests these exercises improve balance. The better the balance, the better would be the load distribution throughout the body.

Balance exercises are mainly of two types.

Static balance

As you may understand from the name, these balance exercises are performed in one place, while keeping the body steady.

Dynamic balance

Opposite to static balance, these balance exercises are performed with movement.

Simple and great examples to understand the above two exercises are static lunges and walking/dynamic lunges.

4. FLEXIBILITY

You might have heard of the saying “flexibility is the key to stability”. Let us know exactly what flexibility is. It is observed as the range through which your muscles can move. Good flexibility means fewer chances of injury, reduced stiffness and a better range of movement.

Stretching exercises and yoga are the types of regular exercises that are good to increase your flexibility.

In your exercise routine, you can choose to include any of the above exercises or even a combination of these exercises to get the benefits of regular physical activity.

In case you are pregnant, yoga and exercises play a much more important role. Do read the blog, “Importance of prenatal exercises” to find out more.

Going ahead…we might wonder why regular exercise is necessary. Now let’s learn the various benefits of regular physical activity in your daily routine.

The benefits can be summed up to a total of 10 which I personally feel can be put to best use.

A woman in black clothing on a yoga mat, doing some asana. — Physical activity is what you need to keep the entire body fit!

Benefits of Regular Physical Activity

We need to understand the importance of regular physical activity to get an idea about the various benefits it provides. Let’s have a look at it below.

1. MOOD ENHANCER

Regular exercise has proven to boost mood, increase memory and prevent disorders like depression and anxiety.

2. IMPROVES STRESS AND SLEEP

A good amount of exercise a day is shown to improve sleep quality and help in reducing stress.

I’m sure you might have heard about the consequences of stress. You can read about one of the consequences from the blog, can stress cause high blood pressure?

3. DELAY AGING

Strength training, in particular, has been shown to improve the condition of our muscles, tissues and improve bone density all of which help in delaying the signs of ageing.

To know more, the blog ageing and bone diseases will help you understand further in-depth. So do give it a read.

4. GROWTH AND DEVELOPMENT

In young individuals, physical activity enhances growth and development. Apart from a child’s interest in playing sports, this is just another reason why he should play regularly.

5. ROLE IN WEIGHT MANAGEMENT

It is not a secret that physical activity has a major role in weight management. Exercise uses the fat reserve in the body as energy and is your best friend if you want to shed a few kilos.

6. MANAGES DIABETES

Physical activity helps in preventing the development of type 2 diabetes and helps improve blood sugar levels in type 1 diabetes.

7. IMPROVES HEART HEALTH

Endurance training as we saw earlier helps in improving your heart health. It reduces your chances of heart conditions like developing blocked blood vessels, high blood pressure and an increase in bad cholesterol levels in the body.

If you want to learn about the 5 causes of high cholesterol in the body, read this blog to know more.

8. SECONDARY PREVENTION

In individuals with chronic conditions like hypertension, type 2 diabetes and in postmenopausal women suffering from osteoporosis or bone issues, physical activity has been proven to work as secondary prevention in further preventing their complications.

In case you have any such medical condition(s) and you’re looking for the right treatment, you can download the Zyla app or visit our website Zyla.in and get personalised guidance.

Stethoscope attached to a toy heart which is holded by a pair of hands. — Exercise to keep your heart healthy!

9. FLEXIBILITY AND BALANCE

Flexibility and balance exercises both play a major role in preventing the occurrence of any muscular or skeletal injury.

Flexibility enhances the ability of your muscle to move through a greater range, providing ease in movement.

Balance ensures that the force is equally distributed amongst your muscles. This in turn prevents the development of pain associated with disturbances in posture.

10. ENHANCES SKIN HEALTH

Have you ever wondered about the secret to flawless skin or that natural glow? I have the answer to this…

Regular moderate physical activity has been shown to improve skin health by releasing natural antioxidants into the bloodstream. So if you want perfect skin you know exactly what to do.

I’m sure you must be quite amazed by these various benefits of regular physical activity. Now the main question that arises is, how much is the right amount of physical activity that you should be doing to gain all the benefits? Let’s dig into this and try to understand further…

The amount of physical activity you should be doing depends on a principle called the FITT principle. What exactly is this principle and how does it work? Let me tell you.

Frequency

It refers to how many times a week the physical activity is performed.

Intensity

It refers to how intense your workout is i.e if it is of mild, moderate or high intensity.

Time

It helps determine how long a workout session takes place.

Type

It refers to the type of exercise you pick for an exercise session.

All the above factors combined together determine the amount of activity you should be doing.

According to the American Heart Association, a study was conducted to determine the amount of physical activity an adult should perform to be physically fit. Few results of the study were as follows:

You need to perform moderate-intensity aerobic exercises for 30 minutes, 5 days a week or vigorous-intensity aerobic activity for 20 minutes, 3 days a week.
Strength training involving the major muscle groups should be performed at least 2 times a week. Do keep in mind that there is an adequate rest period so that your muscles have time to heal.
Overall you need to perform a minimum of 150 minutes of moderate activity or 70 minutes of high-intensity workout throughout the week.
Last but not the least, the most important thing to remember is to be active throughout the day rather than being active for one hour a day. This is crucial to get the best benefits of regular physical activity.

Tips to Stay Motivated!

I know it is easier said than done, but here are a few tips that can help you in being consistent with your workout regime.

Do activities that you like to do.
Plan your workout ahead of time.
Create small achievable goals.
Remember why you started. Why regular exercise is necessary for you?
Mix up different types of exercises to prevent getting bored from your routine.
Pick the same time to work out every day.
Maintain a consistent sleep schedule.
Track your progress frequently.
Keep your workout clothes easily accessible to you.
Have a workout buddy.

“NEVER GIVE UP” written on black beads. — Self-motivation is the key to sustainability!

Now that you know all the benefits of regular physical activity for an active and healthier life, I am sure you have a better understanding of why it is so important for you to incorporate physical activity into your lifestyle.

Keeping yourself motivated and following these amazing tips we saw earlier is all you need to keep this journey going.

Eating is also something we should keep in mind while planning a workout. Foods to eat before, during and after a workout plays a major role in a workout regime. You can read our blog, What to eat before and after exercise” to know more.

Though we saw the importance of regular physical activity in our day to day life, please remember to work out as per the body’s ability and avoid exerting yourself at any point in time.

If you are looking out for guidance to start your fitness journey then the Zyla app is the right place for you. With our wide range of professionals and exercise experts, you will be guided hand in hand to help reach your goals.

I would recommend not delaying any further and downloading the Zyla app at the earliest. You can also check out our website Zyla.in and start your fitness journey with the best guidance.

Stay fit! Stay healthy!

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