Today so many people watch TV for long hours during day and night. Many people worked in office sit at a desk all the time during the day. The sedentary lifestyle now ingrained in our society is literally killing us. Researcher believe that sedentary lifestyle is the actual cause of the majority of human diseases. The only way to stay young at heart and strong is to get off the couch or step away from your electronic devices and move. It’s never too late to start exercising. Here are top 9 major health improvements you are going to see in six months if you do exercise regularly.
- Stronger Immune System. Studies find, with or without a vaccine, physical activity significantly reduces your risk of developing an infection. Every time you do exercise , it puts stress on your entire body, stimulating the release of certain immune system hormones and chemicals. You exercise moderately on a regular basis, you are able to maintain a higher level of immune activity. You can take for walk, ride a bike or play soccer to beneficial your general health. Something as gentle as the ancient Chinese martial art of tai chi can boost your immune system.
- Lover risk of Alzheimer’s disease. A long-term study that followed 1000 people for an average of 21 years found that just two rounds of leisure-time physical activity each week cut their risk of Alzheimer’s in half. Exercising just three or four times a week during a six-year period, one study found, reduced the risk of dementia by a third in older people compared to those who exercised less. Physical active people have healthier hippocampuses, the part of th brain that controls higher thought and the part first affected by the physical changes that lead to Alzheimer’s .
- Improve memory and cognition. When you do exercise regularly, you stimulate numerous areas, central nervous system and human growth hormone(HGH) in your brain. HGH triggers a hormonal and biochemical cascade that releases brain-derived neurotrophic factor(BDNF), a hormone that helps your brain sprout new synapses. The more BDNF you have circulating in your brain, the greater your ability to learn and remember stuff. Simply walking for 30-45 min three days a week for 6 months can make a huge difference in the kind of mental acuity that allows you to be more attuned to the world around you. It can reduce the effects of a traumatic brain injury after a serious concussion.
- Protect telomeres from damage. Exercise can protect our telomeres, the cap on the strands of our DNA, from the damage induced by stress, which makes it an important way to prevent aging. A study of women who were stressed out from her marriage showed that exercising regularly protected their telomere length. A study of middle-aged athletes showed that the telomeres in those who exercised were longer than the telomeres of those who didn’t.
- Reduce stress and mood disorder. Stress is an inevitable part of life. Seven out of ten adults in north america say they experience stress or anxiety daily, and most say it interferes at least moderately with their lives, according to the most recent ADAA survey on stress and anxiety disorders. Exercise is also considered vital for maintaining mental fitness, and it can reduce stress. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins.
- Less abdominal fat. Exercise is a factor in reducing the size of fat cells around your abdomen, the so-called visceral fat. It’s associated with metabolic syndrome, increases your risk of heart disease as well as diabetes. Only cutting calories won’t shrink those fat cells. You must add exercise to your daily life. A study found that while diet alone and diet plus exercise reduced total and abdominal fat in overweight women to the same degree, only exercise reduced blood levels of chronic inflammation marker like C-reactive protein and interleukin-6.
- More muscle strength. Exercise can make you stronger. Exercise your arms ,and carrying groceries becomes easy. Exercise your legs, and walking becomes faster. The more muscle you have, the better your cells use insulin and take in glucose. Those two factors play a major role in inflammation, obesity, heart disease, and diabetes, and behind many of the health-related benefits of exercise and it’s ability to keep you feeling young as you age.
- Improve self-esteem. Self-esteem, simpley how you feel about yourself, can play a major role in your health and quality of life. If you feel good about yourself, you are more likely to live a healthier lifestyle, to remain active, to interact socially, and to take part in social activities. Exercise helps maintain self-esteem in older people. A study showed changes in self-esteem in overweight women ages 60-80 who participated in either a stretching and toning exercise program or walking exercise program for 6 months. Both programs enhanced their self-esteem.
- Reduce menopause symptoms. If you do exercise 3 -4 hours a week, you will reduce sever hot flashes and other menopausal symptoms, increasing a woman’s overall quality of life. One study showed half of the exercising group had severe symptoms when they began working out. After one year, just around 37 percent had symptom. The percentage of women with severe menopausal symtoms in a control group that didn’t exercise rose from 55 to 68 percent.
It’s never too late to begin exercising. Exercise increase muscle mass and muscle strength , which is important to longevity. That’s because the amount of muscle you have affects every function in your body. Maintain good muscle tone, and you will gain less weight, less body fat, and prevent insulin resistance. Your LDL cholersterol and blood sugar levels will be lower, and your HDL cholesterol levels will be higher. Your heart keep healthy, improve your sleep, and reduces your risk of depression and memory lapses. Just a few weeks of regular, moderate to high intensity physical activity each day , and health measure is likely to improve-no matter what your age.