The bottom line on exercise

Exercise and physical activity are great ways to feel better, promote health, and have fun. There are two types of exercise guidelines for most healthy adults:

? Cardio Training
Get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week or alternate between the two. It is recommended to balance the weekly exercise intensity for half an hour a day. To provide greater health benefits and help with weight loss or maintenance, a minimum of 300 minutes per week is recommended. Still, even a small amount of physical activity is good for your health and should not be a burden on your life.

? Strength Training
Strength-train all major muscle groups at least twice a week. The goal is to perform at least one set of exercises for each muscle group using a sufficiently heavy weight or resistance level. Tired your muscles after about 12 to 15 repetitions.

Moderate-intensity cardio exercise includes activities such as brisk walking, cycling, and swimming. High-intensity cardio includes activities such as running, boxing, and cardio dance. Strength training can include activities such as using weights, free weights, heavy bags, own weight, or rock climbing.
If you want to lose weight, reach specific fitness goals, or get more out of it, you may need to add more moderate cardio.
Remember to consult your doctor before starting a new exercise program, especially if you are unclear about your health status, have not been exercising for a long time, or have chronic health problems such as heart disease, diabetes or joints Inflammation, etc., if the above situation occurs, please exercise under the guidance of a doctor. Our purpose is to make the body healthier.

1. Exercise to control weight

Exercise can help prevent excessive weight gain or help maintain weight loss. When you do physical activity, you burn calories. The more intense the exercise, the more calories you burn.

It regulates metabolic function through muscle building and promotes fat breakdown and consumption. Muscle enhances the uptake and utilization of free fatty acids in the blood. Muscle building also increases the utilization of glucose in the blood, preventing the conversion of excess sugar into fat, thereby reducing fat formation. Exercise increases resting metabolic rate (RMR), which can affect fat metabolism by affecting the body's neuro-humoral regulatory system. Exercise can affect fat metabolism by improving cardiorespiratory fitness.

2. Exercise helps fight health conditions and diseases

? Reduce the risk of heart disease. Exercise strengthens your heart and improves your circulation. Increased blood flow raises your blood oxygen levels. This helps reduce the risk of heart disease such as high cholesterol, coronary artery disease and heart attack. Regular exercise can also lower blood pressure and triglyceride levels.

? Helps your body control blood sugar and insulin levels. Exercise can lower your blood sugar levels and help your insulin work better. This can reduce your risk of metabolic syndrome and type 2 diabetes. If you already have one of these conditions, exercise can help you manage it.

3. Exercise helps improve mood

People who exercise regularly are more emotionally stable, feel more energetic throughout the day, get more sleep at night, have better memories, and feel more relaxed and positive about themselves and their lives.

Regular exercise can have profound positive effects on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and elevates your overall mood. Research shows that just the right amount of exercise can make a real difference, and you do not need to make exercise a burden to your life. No matter your age or fitness level, you can learn to use exercise as a powerful tool for addressing mental health issues, boosting your energy, improving your mood, and getting more out of your life.

4. Working out can be fun...and social!

Exercise and physical activity can be enjoyable. They give you the opportunity to relax, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So, take a group class, go on a hike, or hit the gym to find like-minded friends. Find a physical activity you enjoy and do it. boring? Try something new or do something with friends or family.