Sports benefits: a list that will convince you to start today

Sports benefits: a list that will convince you to start today

The benefits of sport are many and varied, and they are not only limited to physical health, but also mental health. In this article, we will provide you with the most important reasons to persuade you to start sports.

Sports benefits: a list that will convince you to start today
Sports benefits: a list that will convince you to start today

"Physical activity" is one of the therapeutic methods that takes a major place in the records of any doctor who tries to help his patients to start managing a more healthy and healthy life!

Benefits of sport

Exercise is an active activity that builds muscles, develops the ability to tolerate the heart - lung, allows the building of bypass veins of the heart and strengthens both the body and the soul.

Whether we are in good health or suffering from transient exhaustion or chronic diseases (such as: heart disease, diabetes, high blood pressure, high cholesterol or even depression ), exercise is an excellent solution to all of these problems.

Why is it important to engage in physical activity , especially at an advanced age?

The benefits of regular sport are many, and their impact on our lives is immediate, both in terms of the health and aesthetic dimensions alike as well as physiological and psychological.

The effect of exercise on these aspects can be observed and measured in different ways:

  • A simple scales or home-length women will reflect our aesthetic improvement from the moment we started exercising.
  • Not to mention the wonderful reactions that we begin to get from the people around us.
  • Also, the low concentration of fats, blood sugar and blood pressure values ​​for a person with exceptional values ​​all reflect positive health change.
  • And the physiological improvement will be reflected in the high level of daily performance, good mood and calm, which will penetrate our lives, which attests to psychological benefits.

So, what's so special about exercising regularly?

Here is a list of some of the benefits of sports that are expected and that it is expected to appear when everyone starts and continues to exercise, regardless of age or condition:

  • One of the benefits of exercise is that it increases energy and stamina, and it strengthens bones and reduces the chances of them getting thin.
  • Exercise strengthens muscles, increases heart activity and lung capacity .
  • Exercise increases the flexibility of joints, tendons, ligaments, and all tissues that increase agility.
  • Exercise greatly improves digestive functions and performance .
  • Exercise helps improve balance and may considerably reduce the risk of losing it, a condition that is one of the leading causes of injury among the elderly.
  • Exercise helps lower blood pressure , as well as greatly reduce stress and anxiety, improve memory and alertness, and self-esteem and confidence.
  • Among the benefits of regular sport are that it may protect or reduce the chances of developing some diseases, especially degenerative and motor diseases, and it also delays the development of age-related diseases, including:
    • Hypertension.
    • Type 2 diabetes  .
    • arthritis.
    • Osteoporosis

What is the best way to exercise?

Anyone in any medical condition and at any age can exercise, and the results can be observed almost immediately, even after the first exercise.

But we definitely aim to exercise more than once. We want to make physical activity an integral part of daily life and improve the quality of life with it. 

Training for only 30 minutes and at 3-4 times a week can work miracles with you, so let's go step-by-step and see how we do it.

Before starting: medical tests
Full physical exams must be performed first. Although the benefits of sport are numerous for all of us, before we engage in it, we must pass physical exams and obtain the doctor’s approval depending on our situation.

In addition, if there are physical restrictions, consult your doctor who will recommend what to avoid and what to improve and focus on in the training program.

Types of exercise

Aerobic exercises affect the highest rates on the proper operation of the system of the heart and blood vessels (heart - lung).

Over time, exercise may also affect the proper functioning of all body systems, as daily activity occurs more easily and other parts of the training are easier to carry out.

The ideal goal is to exercise gradually, up to 30 minutes and 5-3 times a week.

Before you begin: two basic tips

Two of the most important things to note when choosing your favorite exercises:

  • Look for an activity that you enjoy, because without pleasure, nothing is worth it, and usually when we don't enjoy something, we give it up easily.
  • Focusing on aerobic activity at a low intensity (such as: walking, cycling and swimming ), these exercises are healthy and reduce friction and heaviness on the joints compared to other sports activities such as running.

Important types of exercises

There are several types of exercise, and these are the most important ones:

1- Strength training

Muscle and skeletal strengthening are the most important things to reduce tension on the joints and increase the energy used in movement, and it reduces the possibility of injury caused by a fall.

For example, it is recommended to do muscle strength training against a resistance factor (weights, rubber, your body weight, etc.), heavy weights are not needed to get results.

Studies have shown that you can achieve excellent health outcomes (even for children of 70 and older) by using regular training strength with very light weights (1-2 kg).

Strengthening muscles has one additional "hidden" advantage, while while in aerobic exercise we burn calories only during exercise, resistance training causes the body  to burn calories 24 hours a day, even during sleep.

2- Flexibility training

Flexibility exercises serve several purposes:

  • Maintaining a full range of movement in the joints.
  • Maintaining long and flexible muscles.
  • Preventing or reducing arthritis and preventing injuries by increasing agility and ease of movement.
With the help of a fitness trainer, stretching and flexibility training can be planned for 15-10 minutes. You can do these exercises daily as well as before and after strength and aerobic exercises.

3- Balance exercises

Balance improvement exercises are very important, as with age, the vestibular system corrodes (an intra-articular system that senses the state of the joint in both motion and still positions).

Therefore, exercise is important to avoid injuries and help the body to move properly (proper movement is a situation in which energy is distributed evenly among the members of the body during movement and stillness).

Additional tips

  1. Here are the last important things:
  2. Make sure to wear comfortable clothes and shoes while training, and on hot days, wear "breathable" clothes.
  3. Continue to drink fluids well before and during training.
  4. Make sure to warm up before any physical activity. Stretching, for example, is a great way.
  5. At the end of each exercise, be sure to return to the Cool Down for at least 5-10 minutes, even if by slow walking, and practicing about 10 minutes of stretching and flexibility exercises.
  6. Do not exercise in extreme weather, such as severe heat or cold.
  7. Do not exercise on a full stomach, wait 120-90 minutes after eating a meal.
  8. Do not exercise when sick or injured.