If you want to improve your physical fitness, well-being and quality of life, exercise can be part of the equation. Gradually building up to a regular exercise routine has many benefits, but sometimes it's easy to fall into some of the disadvantages associated with exercise. By obtaining your doctor's approval beforehand and creating a solid game plan, you can make sure you'll enjoy the long-term benefits of exercise.
Enjoy Better Health
One of the long-term benefits of exercise is that it can help you live a longer and healthier life, according to the Centers for Disease Control and Prevention (CDC). The CDC states that regular exercise reduces your risk of many health conditions, including Type 2 diabetes, certain cancers, heart disease and high blood pressure.
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Additionally, if you exercise on a regular basis, you can keep your bones, joints and muscles strong and enjoy better sleep at night. You are also less likely to experience early-onset cognitive decline and depression.
Pleasant Physical Changes
Regular exercise can make you look better. Whether you want to lose weight, improve muscle tone, increase muscle mass or simply maintain your current physique, exercise — often paired with a healthy, well-balanced diet — can do the trick.
By keeping your body well-conditioned, you're less likely to have physical limitations. Everyday activities, like carrying grocery bags, climbing stairs and mowing the lawn, are done with ease and your athletic performance might also improve.
Disadvantages of Exercises
Impulsively starting to exercise, overdoing it and neglecting to rest can expose you to the negatives of exercise. In addition to being more likely to sustain injuries, exercising too much can leave you feeling weak, tired and dehydrated. According to Washington and Lee University, overexercising can also trigger heart problems, osteoporosis and arthritis as well as problems conceiving and loss of the menstrual cycle in women.
Health.gov recommends doing at least 150 minutes of moderate cardio per week and including strength training on two days. That guideline is a good place to start any new exercise program, which you can then gradually ramp up in duration or intensity.
Dealing With Dietary Dilemmas
If you're trying to lose weight, regular exercise is often recommended. However, exercise burns calories, and after finishing your workout, your body wants to make sure you replace the burned energy. This is where you might fall victim to cravings and hunger triggered by hunger-stimulating hormones.
If you don't adjust your diet, you might end up eating more calories than you burned during your workout, resulting in weight gain. According to Shape magazine, this desire to eat after burning calories, hits women harder than men.
Time and Money
If you neglect to exercise because you don't have time or lack the money to pay for a gym membership, stop making excuses. Although insufficient time and money can be considered to be disadvantage, they don't have to be.
If you're cramped for time, you can split up your workout into two or three sessions over the day to better fit your schedule, or you can exercise at a vigorous intensity and cut your workout in half. As for money, you can exercise right at home or outside. Go for a brisk walk through the mall or park or walk up and down a staircase. Small lifestyle changes can have a big impact.