Informative and fact filled essay on the endless benefits of Exercise

Exercising: The Health Benefits

1.) Introduction: Exercise is a bodily activity that enhances or maintains physical fitness, overall health and wellness. It is a known fact that exercise is also good for your brain; it stimulates hormones that promote brain function and memory. In modern society, many doctors recommend regular exercise to their patients and with the growth of the internet, more and more people are aware of the amazing health benefits of exercise. In terms of health benefits, the amount of exercise depends on the goal, the medical condition of the person, and their age.
Those with medical conditions should consult their doctor before beginning any new exercise routines.
Exercise is performed to improve strength, prevent aging and for cardiovascular health. Many individuals choose to exercise in the great outdoors, riding bikes, hiking and walking are but a few of the many recreational opportunities available to everyone. Another popular trend is the Gyms and health clubs that offer a wide variety of exercise options, including swimming pools and workout groups. Most health clubs accept insurance and if you are a senior, your membership could be free of cost to you. Your body spends energy in three ways, digesting food, exercising, and maintaining bodily functions like your heartbeat and breathing.. The mental well-being of exercising can be very positive, as you are interacting with other people and sharing your goals with friends and family. Even a small amount of exercise is better for you than none.


2) Exercise for effective results: After you begin a routine of regular exercise when are you going to see results? Generally, most people should notice improved muscle tone and posture in a few weeks, but this theory has many factors that could have a direct impact on your success.
First, you should start your exercise routine slowly; many people have a tendency to overdo it. Your circulatory system needs time to adapt to the increased blood flow that exercise brings about. Tendons, joints and ligaments may take months before they fully adjust to new exercise stress.
Set Goals, it helps to have a plan with a target in mind to work towards. Your goals can also help keep you motivated along the way as you notice your level of fitness improving. Your goals can be simple, a set length of time, repetitions, distance to walk or run. It is important to remember you’re not finished when you eventually reach your set goal. It’s important to continue with your routine to keep from falling behind. Decide how much time you’re going to invest each week and keep with it, don’t get discouraged.
Another important thing to remember is recovery from training stress, you don’t want to overdo it and come away with a negative experience. Allow time for your body to recover, learn as you’re body adapts. Using proper techniques during exercise is very important; don’t be afraid to ask if you’re not sure. Fast and hard is not always right for everyone.

3) Your diet and fitness:
Please consult your doctor before beginning a diet or fitness plan. When it comes to eating foods that will benefit your body during your fitness routine, it’s not as simple as choosing vegetables over donuts. For example, when weight training it’s important to eat protein to help support your muscles and it’s important to avoid excess sugars and carbohydrates to support weight loss.
Get off to a good start: According to an article published in Harvard Health, eating a healthy high protein breakfast on the day you work out is highly recommended and will help keep you from feeling lightheaded or lethargic while working out. Both diet and fitness go together like a hand in glove, and are important factors to consider for a heathier you.



4) Kinds of exercise:
(i) Cardio: Cardio is the slang word used for cardiovascular activity, and is believed to be one of the most important types of physical activities to do regularly. To maintain health, the American College of Sports medicine recommends performing 30 minutes of cardio every day or most days of the week.
Cardio refers to the activity that increases heart rate and respiration. Cardio exercises can improve the function and performance of your heart, lungs, and circulatory system.
Among the most popular cardio exercises is running, jogging, walking, aerobics, biking and swimming. There is also a wide variety of sports that afford players the benefits of Cardio exercise.

(ii)Muscle Strength: Exercise helps release hormones that promote the ability of your muscles to absorb amino acids, which helps them grow, there are 650 muscles in the human body, each with its own role to play in overall health. Over the course of your fitness journey, you’ll likely seek to target and tone specific muscles and areas of your body. Let’s take a look at a few popular areas that many of us try to improve.
Biceps are one of the first muscles many people target when strength training and bicep curls are a straight forward way to help strengthen upper arm muscles.
Abs, many people look to tighten up their abs, and get that six-pack look. They use crunches and curls to help strengthen and tone abdominal muscles. Pullups are a simple and straightforward way to tone all the muscles of the upper body. Many people also use pushups, another simple way to strengthen chest muscles and both pushups and pullups can be adapted to fit different fitness levels.
As you gain a deeper understanding of which workouts target which muscles, you’ll be able to develop a routine to fit your goals.
(iii)Weight Loss: It is estimated that half of all American adults attempt to lose weight every year. Aside from dieting, exercising is one of the most common strategies employed by those looking to shed a few pounds. Exercising burns calories and this plays a key role in weight loss. Drink plenty of water when exercising; it could actually help you in your effort to lose weight by boosting metabolism. Have a cup of coffee or some ice-cold green tea before starting your routine is another way to boost your metabolism and burn calories. Avoid overdoing with the sugar and refined Carbohydrates like white bread and pasta. Eat plenty of fruits and Vegetables they have several properties that are effective for weight loss.
Walking: One of the best and most simple exercises is walking. It’s easy and convenient for beginners to start out with walking without feeling overwhelmed. Also walking is free and is a low impact exercise that doesn’t stress the joints. It is rather easy to fit walking into your daily routine and add walking on your lunch break or taking the steps now and then. To get started, try to walk for 30 minutes and overtime gradually increase the duration and frequency as you become more fit.
Jogging or Running: These are great low cost exercises to help you lose weight. Harvard Health estimates that a 150 pound person burns 300 calories every thirty minutes and almost 400 calories for running. Jogging or running can help burn harmful visceral fat, commonly known as belly fat. Jogging and running can be performed indoors on tracks and treadmills or outdoors, you choose what fits best into your routine.
Cycling: Whether you are indoors on a stationary bike or cycling in the great outdoors; cycling is great for people of all fitness levels. Cycling has been linked to various health benefits including insulin sensitivity and reduced risk of certain chronic diseases.
Weight Training: First and foremost, is the golden rule. Don’t Over Do it! Take it easy, start slow and allow your body to adapt to any new exercises. Many Gyms and health clubs have weight lifting equipment that is geared toward exercising specific muscle groups. Try to use proper techniques when performing any type of weight training. If you’re not sure don’t be afraid to ask, you can consult the health club staff and they can guide you on what weights to start exercising with. Many people also choose to exercise at home, weight sets, exercise machines and dumbbells are very popular and a good way to achieve muscle strength. Proper techniques when using your weight training equipment can be found by researching online or in your owner’s manual. As usual, be sure to take it slow and easy; allow your body to adapt to any new routines. It is also very important to give your body enough recovery time between sessions.
Aerobics: By definition aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic exercise and they are usually done for extended periods of time. As always start off slow and consult your doctor before beginning aerobic exercise. Aerobics can be done at home with little or no costs involved and there is plenty of information available online to get you started. Another option with social benefits is taking aerobics classes based on your experience. Consult with the health club or gym staff to see what classes are right for you.
Swimming rounds out the list of the most popular weight loss exercises to consider for your fitness routine.

How much weight can you realistically expect to lose? That depends on the following factors.
Starting Weight: People who weight more tend to shed more pounds than those who weigh less.
Age: Older people tend to carry more fat and less muscle which reduces the ability to burn calories and lose weight.
Gender: Men tend to lose weight quicker than women.
Diet: Weight loss occurs when your body burns more calories than it consumes. A calorie deficient diet is essential for losing weight.
It is important to choose the type of exercise you enjoy doing, This make it more likely you’ll stick to it long term and obtain the results you’re looking for.


5) Nutrition and Weight Loss:
A healthy eating plan that helps you manage your weight includes a variety of foods and some foods that you may not have considered. To help keep motivated, try focusing on the new foods you can eat, and not on the have nots.
Eat the Rainbow: Add a variety of colors to your plate of foods like dark leafy greens, fresh tomatoes and a variety of herbs. These low fat foods are loaded with vitamins, fiber and minerals. Try adding fresh vegies to stews and omelets to give them a boost of color and nutrients.
Fresh, Frozen or Canned Fruits: Don’t just think apples and bananas, all fruits are great choices. Make it fun, try some exotic fruits. How about a juicy mango, kiwi or pineapple? When fresh fruits are not in season, try some of the vast variety of frozen or canned fruits available to you. Be sure to choose canned fruits in water or their own juices to avoid excess sugars.
Fresh, Frozen or Canned Veggies: Try something new like grilled veggies with herbs or some fresh onions and garlic. When some fresh veggies are out of season, try frozen or canned for a quick convenient side dish, just microwave and serve. When choosing canned or frozen veggies, be sure to watch out for excess salts, butter or sauces.
Calcium Rich Foods: There is a large variety of low fat, great tasting yogurts available for you to choose from. Milk alternatives, such as Almond and Soy milks are low in fat and high in calcium and protein. Use low fat cheese in your favorite omelet, and low fat bread for your sandwich. You can enjoy delicious foods while you watch you calorie and fat intake to help you reach your weight loss goals.
A New Twist to an Old Favorite: If your favorite recipes calls for frying fish or breaded chicken, try baking or grilling. Do some research; you might be surprised and find that you’re able to come up with a few new lower fat, lower calorie favorites.
Do I have to Give Up my Comfort Foods? No, you don’t but you will need to have them less often and in fewer amounts. The good part is you will be cutting calories and fat intake with this simple easy step.
Try a lower calorie version: Use lower calorie ingredients when making your favorites. For example, Mac and Cheese: Try using low fat milk and cheese, less butter and fresh spinach. You may be pleasantly surprised how good your new favorite will taste.
In the beginning of your weight loss diet, counting calories can be very helpful but over time it won’t be needed as often once you become more accustomed to healthy eating and your diet plan. Dieting, along with regular exercise, are the keys to weight loss and to help in maintaining a healthy weight.

Summary: Exercise offers us incredible benefits that can improve nearly every aspect of your health from the inside out. A famous saying holds true when it comes to exercise, “The best things in life are free.” There is nothing quite like walking in the park with a friend on a sunny day or a hiking along a favorite mountain trail, and the best part, it’s not only fun but it’s good for you. Besides a planned routine, many of us reap the benefits of exercise in our daily lives by being active, working and carrying out our daily activities. All the money in the world can’t buy well-being, but by being active and through a diet and exercise plan, it can be obtained and that is what makes exercise so unique. Exercise, its one small word with so much meaning, and so many great benefits for us all to enjoy and incorporate into our daily lives.