The Role of Exercise in Achieving a Healthy and Fit Lifestyle

Jun 25 , 2024

Agital ECI

The Role of Exercise in Achieving a Healthy and Fit Lifestyle

Deciding to live a fit, healthy lifestyle requires more than watching what you eat. You also need to engage in exercise. There are a variety of benefits that come with exercising, including having more energy and adding years to your life. Here are some other ways that exercise helps you achieve a healthy, fit lifestyle.

The Importance of Exercise

Controlling your weight is essential when it comes to living a healthy lifestyle. It doesn't matter if you're trying to take excess off or maintain your current weight, you can't do it without physical activity.

Exercising helps you burn calories, so the more intense the workout, the more calories you will burn. However, you don't have to go all out every day. Little steps can make a huge difference. For example, going for a walk after dinner can be beneficial. Deciding to take the stairs instead of the elevator can help you get some exercise as well.

The key to controlling your weight with exercise is to find something you enjoy doing and engage in that activity consistently.

1. Manage Diseases and Health Conditions

If you're worried about heart disease or looking to prevent high blood pressure, then you need to engage in exercise. When you are active, this increases your good cholesterol and reduces unhealthy triglycerides. By exercising regularly, you can prevent or manage a variety of health conditions, including stroke, anxiety, depression, cancer, arthritis and Type 2 diabetes, among others.

2. Sleep Better at Night

If you find yourself struggling to fall asleep or stay asleep at night, then consider adding in some exercise during the day. There are many different reasons why exercise might help you get more rest, including reducing anxiety and stress, building sleep pressure and raising your core body temperature. A regular fitness routine can ensure that you're getting a good night's sleep.

3. Increase Your Energy

When you sleep better at night, you'll find yourself more energized during the day. However, exercise can also help boost your energy as well. When you exercise, the physical activity sends oxygen and nutrients to your muscles and other body tissues, as well as encourages your cardiovascular system to work more effectively.

The more you exercise, the more you improve your heart and lung health. This ensures that your muscles are getting what they need for you to function in your day-to-day life, and this process is what gives you the energy you need to live your best life.

4. Lift Your Mood

Whether you're experiencing stress from a long day or are anxious or depressed about life, exercising can lift your mood. When you engage in physical activity, your brain releases feel-good chemicals that can leave you feeling more relaxed and happier.

In addition, when you exercise regularly, this can make you feel better about your physical appearance. With more confidence, your self-esteem will improve, and this is another way that exercise can lift your mood.

5. Improve Your Social Life

You may not think of exercise as being a social activity, but it certainly can be. Get together with friends and family to take a walk after dinner, join a group dance or yoga class or consider joining a sports team.

Improving your social life through fitness can make physical activity fun. In addition, you may be more inclined to stick to an exercise plan if you have someone to keep you accountable. No one said that exercising had to be a grind, and if you can find a way to make it enjoyable, you should!

Different Types of Physical Activity

When it comes to figuring out a fitness routine, there are a couple of different types of physical activity you need to consider to ensure you're living a healthy lifestyle. These include the following:

Strength Training

When it comes to strength training, this is referring to lifting weights of some kind. You don't have to become an Olympic bodybuilder to get benefits from this type of physical activity. Technically, you don't even need to use weights. You can use your own body weight if you so choose.

Some of the other ways to engage in strength training are to use the machines at a gym or lift some free weights. Not quite ready for that step? Resistance bands can help as well. The point is that you want your major muscles to feel some resistance while you're working out. This builds muscles and improves bone density.

The goal for strength training is to exercise your major muscles groups at a minimum of two times per week. Depending on your goals, you can do one set, but make sure your muscles feel tired after 12 to 15 repetitions.

Aerobic Activity

The point of aerobic activity is to get your heart pumping and your lungs working. Again, you don't have to exercise to exhaustion, but you do want to get to a point where your heart is beating a bit faster and your lungs are working to take in oxygen. Depending on your fitness goals, you can engage in moderate aerobic exercise or vigorous exercise.

Moderate aerobic exercise includes activities such as mowing the lawn, biking, walking or swimming. For vigorous exercise, this includes activities such as aerobic dancing, swimming laps, major yardwork or running.

For aerobic activity, you want to get at least 150 minutes a week. While this may seem like a lot, remember: you can stretch it out over 7 days. That breaks down to about 20 minutes each day.

A Fitness Plan that Works for You

When it comes to developing a healthy lifestyle, you want to develop a fitness plan that works best for you. You may need to speak with a healthcare professional to ensure you're doing what's necessary to reach your goals.