The Benefits of Regular Exercise

Physical activity or exercise, is any activity that uses large muscle groups and increases the amount of oxygen the body uses, other than while resting. The World Health Organization (WHO) says that regular physical activity, such as walking, cycling, and sports, has significant health benefits. The Department of Health and Human Services (HHS) recommends that adults aim for 150–300 minutes of moderate-intensity activity or 75 minutes of vigorous physical activity per week. 

Benefits of regular exercise

Regular exercise does the following to the human body: 

  1. It makes us feel happier, more fulfilled and alleviates symptoms of anxiety and depression.
  2. Exercise can help you manage your weight by helping with energy expenditure, also known as spending. The human body spends energy in three ways; digesting food, exercising and maintaining body functions, such as heartbeat and breathing.
  1. Regular exercise can increase your energy level.
  2. Regular exercise can reduce your risk of chronic disease
  1. Regular exercise can improve your mental well-being and also reduce stress.

Incorporating Exercise into Daily Routines

You don’t need to beat yourself because you must exercise. There are simple, short time and indoor exercises you can incorporate into your daily routines either in the morning, afternoon or evening. You must not run hundred metres or carry heavy weight for hours to achieve vitality. The key thing to remember about starting an exercise program is that something is always better than nothing. So be determined to get started be doing more of the following:

  1. Set a realistic goal: Start by setting achievable goals that align with your fitness level and schedule. Start moderately as your body can carry gradually increase the intensity and duration as your fitness level improves. Decide how many minutes of exercise you can do at a time and how many days a week. Just find out what work best for you. It could be morning walk, opting for stairs instead of elevator each day you go to work, 5 to 10 minutes’ exercise right in your bedroom, joining a gym class, download walkout on youtube and follow through, etc. Search on YouTube for 5, 10 minutes walk out videos, down load them on your phone and just be alternating them each day. I this is the url of one of the videos I use every morning:
  1. Make it a Priority: Treat exercise as an essential part of your daily routine, a lifestyle, just like brushing your teeth or eating meals. Schedule regular workout sessions into your calendar, and prioritize them as non-negotiable appointments with yourself.
  1. Find Activities You Enjoy: Experiment with different types of exercise until you find activities that you genuinely enjoy. Whether it’s brisk walking, cycling, dancing, swimming, or practicing yoga, choose activities that bring you joy and make you feel good.
  1. Be Flexible and Consistent: Recognize that life is unpredictable, and there will be days when sticking to your exercise routine feels challenging. Be flexible and adaptable, but remain committed to consistency over perfection. Even short bursts of activity add up over time and contribute to your overall well-being.

Explore Diverse Workout Options:

Cardiovascular Exercise: Cardio workouts such as walking, running, cycling, or swimming elevate the heart rate, burn calories, and improve cardiovascular health.

I don’t have the time to go out to the streets to jug, so either in the morning before i take my morning bath or in the evening, I just go to YouTube and do 👇 just 10 mins and I am panting and sweating.

Strength Training: Incorporate strength training exercises into your routine to build muscle, increase metabolism, and improve overall strength and endurance. Use bodyweight exercises, free weights, resistance bands, or gym machines to target major muscle groups. Or better still go to YouTube, below is the YouTube video I use most evenings: 👇

Flexibility and Mobility Work: Don’t forget to include flexibility and mobility exercises such as stretching, yoga, or Pilates (for those who can) to improve range of motion, prevent injuries, and promote relaxation and stress relief. 

By leveraging on the power of regular exercise, we can achieve a wealth of physical, mental and emotional benefits that can elevate our sense of vitality. Just be consistent in whatever exercise that is friendly with your body and health status and overtime you will be overwhelmed at your degree of vitality.

Thank you so much for reading! In our next post, we will be emphasizing on MENTAL HEALTH! Until then keep reading any literature that will add value to your life! ✌️