What are the effects that exercise has on a body

 What are the effects of exercise on a body. 

Today people move less than ever, and the decline has been rapid in less than two generations; One report states that physical activity has decreased by 20% in the United Kingdom and more than 30% in the United States, and in China, physical activity has decreased by about 50% in less than a generation.

This common practice costs us a lot of money and makes us sick. According to a 2018 report in the Journal of the American Medicine Association, lack of physical activity in the United States alone is linked to $117 billion in care costs. Annual health and the science behind it is clear: When we don’t get enough activity, our bodies break down; This leads to decreased bone density, joint stiffness, and muscle weakness; Organ function declines, our cells produce less energy, and the less we move, the more susceptible we are to injury, fatigue, and chronic disease.

Move more, and your body will be healthier, as exercise has been shown to reduce stress, improve mood and mental strength, not to mention that it gives us better fitness and physique exercising makes our lives better and lives longer. A recent study from the Cleveland Clinic looked at more than 122,000 patients for 23 years and found a strong relationship between higher levels of Physical activity and longer life.

We all know that we have to move more, so what is stopping us from that? And why are only about 20% of Americans doing the minimum required daily physical activity that experts say we need to stay healthy?

The most common reason is lack of time; For our ancestors, physical activity was an integral part of their day; The demands of life forced them to stay active Today, while cars and trains shuttle us back and forth to our jobs, movement is often minimal, and .although our physical needs are few, our time for exercise is tight Sylvia Nasser, a certified personal trainer and fitness coach, says modern life drags us in different directions, whether it’s our jobs, our families, or even social media, where exercise becomes an stressful routine that we lose the time and energy to do

People’s energy is no longer there, they are stressed and have too” many obligations, so food and drink become their source of comfort,” says Silvia.

Time may be short; But ignoring the body’s need for movement is a stupid strategy, and if we don’t make activity a priority, we actually lose time and efficiency in the long run, our bodies become less able to meet the demands of life, and we become more susceptible to cardiovascular disease, or type 2 diabetes cancer, or early death.

Lack of exercise literally degrades the body, mind and mood, and“Lack of exercise literally degrades the body, mind and mood, and“ if people exercise more, they will be more creative, efficient and productive in their jobs,” says Silvia.

So how do we commute long distances, spend long hours at work, work the rest of our busy lives, both online and offline, and find time to exercise? Meghan Lyle, a registered dietitian and health coach, knows it can be hard to get active in our day; So she recommends finding ways to make it personal; Megan encourages us to “look far and inward” for inspiration.

By “look away,” you mean in the long run what you want to do and experience in your last decades, and what will exercise change from that experience? Being fit and healthy can have long-term effects, no matter how you want to spend your final years.

Looking inside, Megan means being aware of what exercise is doing to you in the moment. When you’ve finished a good workout, think about how you feel, and what’s your mood? Do you feel empowered and accomplished? Do you have more energy? This feeling may motivate you to exercise again

:The big impact of a small effort

When you’re ready to do some exercise, experts emphasize light exercise; Megan recommends small things like taking the stairs instead of the elevator or finding a parking spot a little further from your workplace.

You don’t need a full home gym, as many resistance exercises”require only your body weight, like the plank,” Megan says people who have been sedentary for many years may have to start very slowly, but you just have to start, says Lori Zabka, a certified personal trainer and nutritional coach, that even if it seems like we have a little time (or energy), We can turn things around again by seizing the moment.

We may only see the point of exercising if we give it 45 minutes or more, and although exercising for a period of time is excellent, Laurie urges us to let go of our all-or-nothing mentality and accept the fact that some moments Dedicated movement is still valluable.

For example: Instead of browsing social media on your phone or switching between TV stations, get up and walk around, or do gentle stretching. The more you move, the more your body wants to move

I really think energy makes energy, movement makes movement,"says Laurie.

Just adding a little exercise to our day can have a profound effect on our health in the future, and it can also have a positive impact on the health of the next generation.

In a study published online in 2018 in the journal Diabetes, researchers showed that parents who started exercising can prevent obesity and diabetes from passing on to their children. The study looked at male mice who started a moderate exercise routine just three weeks before fertilization process; Their offspring were born with better glucose metabolism and increased sensitivity to insulin compared to mice born to sedentary parents Kristin Stanford, an assistant professor of physiology and cell biology at Ohio State University Wexner Medical Center who led the study, previously saw similar results for improved metabolism in female mice treated with rats. Exercising before pregnancy, however, physical activity for both parents brought different benefits. Active mothers gave birth to babies with better liver function and active fathers left offspring with better musculoskeletal function. These results were seen in both male and female children

Based on the results of its study, Stanford University believes that it will not take more activity for future parents to make a significant difference in the good health of their children

Exercise is very important to you in the short term, and to your" health and the health of your children in the long term," she said. "You don't have to run a marathon; it just takes you off the couch" and do something that makes a difference.

Find your motivation

Exercising regularly is like health insurance, but instead of paying for it with money, we put in the time and effort. Greg Pignataro, a certified strength and conditioning specialist, explains that our health is due to something called the SAID principle.

This principle stands for specific adaptation to imposed demands; That is, the body adapts to the level of activity it is required to do. If we run, jump and lift weights, our bodies develop strength and adaptability to physical stress.

Greg says: “The human body is very much like a machine, either”. moving it gets stronger, or you neglect it and it deteriorates.

However, you spend most of your day sitting, and your body adapts accordingly, and you may not notice these problematic adaptations until you have to do something more difficult. Or“doing yard work.

Some of the benefits of exercise are immediate; A great exercise can significantly boost your mood and lift your spirits ; But many of the benefits that physical activity brings to us take time to show. Muscle growth can take months, fat can take years to disappear, and in a world of instant gratification, not everyone is illing to wait.

Certified fitness coach Jeanette DePatie says people can lose motivation because the results they hope for don’t come as quickly as they want them to. What happens after six months when these expectations fail, and they do not achieve their ideal weight?

To help avoid this predicament, Courtney Donaldson, owner of One Fit Mom Fitness, advises her clients to abandon the scale; She says many people get frustrated after a few weeks of going to the gym; Because their weights stay the same, and then they give up their goal.

We all want to see the results of our hard work; But Kourtney recommends other metrics to measure your progress, such as your energy levels and sleep patterns.

Of course, losing weight is a big motivator for most people, but”this lifestyle includes a lot,” Courtney says

Stacey Rosenfeld, M.D., a psychologist and fitness specialist, tells us that regular exercise can boost our self-confidence, help us feel strong and give us a sense of control

But she also says that people often resist exercise because they don’t do it naturally, they force themselves to do activities they don’t want to do, and it’s no surprise that motivation is low, and the behavior is unsustainable.

According to Stacey, the best way to start is to find an activity (or activities) that you really enjoy, such as gardening, taking a dance class, or maybe ice skating. Find something that you can do over again and again.

Next, establish a regular routine, and when you get strong, remember to allow yourself to take days off so you don’t collapse, and another tip that motivates us to keep practicing is to be realistic, know your limits and don’t expose yourself to failure.

If you think you’re not going to get up at 5 a.m. to work out before” you go to work, don’t set that goal, and find a way to add movement to your schedule in a way that makes sense,” say Stacey.