Key benefits of regular exercise + tips for every day

If you are looking for a balance in your life, or if you want to increase its quality, you can rely 100% on movement . Its effect is prescribed in most areas of our daily life .

Strength training, walking or stretching strengthen the muscles and heart and help to relax the mind or improve the quality of sleep. In this article, we will look at how movement benefits our everyday life , and which specific changes we can apply today .

1) A healthy body

Logically, physical activity represents an important part of the life of each of us and we should not forget about it. Especially those of us who are trying to lose weight or gain muscle . In this case, movement is absolutely key .

How does movement benefit the body?

Exercise increases the performance of the heart and blood vessels , lowers the level of cholesterol and blood pressure , which contributes to the healthy functioning of the cardiovascular system .

How to start moving?

With a sedentary job, it is not entirely easy, but not impossible. Here are some examples to help you incorporate exercise into your work days:

Go, go, go. If you have a job that requires you to sit in front of a screen for a long time, try to walk whenever you have the chance. For example, in the morning you can walk to a more distant public transport stop, or park your car one street away. In short, look for opportunities to walk.

Stretch yourself. Flexibility will be discussed further in this article, however, almost everyone can include such regular morning stretching in their daily routine and will receive many benefits.

Stairs > elevator. Simply replace escalators and elevators with classic stairs. Thanks to this, you will get your body moving, which will then get better used to regular movement.

2) Calm mind

Physical activity is not only about strengthening the body, but also about relaxing the mind . When we exercise, we release endorphins , the so-called happy hormones, which improve our mood and reduce stress and anxiety. For men and women who have to perform perfectly in their daily working lives and thus face a long-term strain on their mental health, exercise is absolutely indispensable.

3) Quality sleep

Thanks to physical activity, our muscle tension is released , which makes the body better prepared for rest. In addition, regular movement helps to regulate the levels of hormones such as cortisol and melatonin , which are key to a proper sleep cycle , and therefore you will fall asleep faster and sleep longer in deep sleep . If you're trying to lose weight through exercise, it can reduce your risk of obesity-related sleep disorders.

Note: Do not overdo it. It is important to remember that the optimal amount and type of physical activity may vary for each person. If you have any doubts, it is advisable to consult a doctor or specialist before starting a new exercise regime.

4) Optimum productivity

Regular physical activity has a direct effect on cognitive functions such as attention, concentration and memory. Increased production of serotonin and dopamine promotes better mood and motivation, increased energy and reduced fatigue during the working day.

How does it work in practice?

Maybe you know it. You go to exercise, your mind suddenly becomes silent and you even manage to forget about your daily worries. Even short exercise breaks can act as a "reset" for the mind . This leads to better performance and efficiency at work. Combined with better sleep, your productivity and focus during the work day will change dramatically.

5) Increased flexibility and strength

Regular stretching can improve flexibility by helping to prevent injury and improve overall body mobility . On the contrary, strengthening exercises help to build strength, correct posture, etc. When you combine strengthening and stretching, you have a win and you can look forward to positive results in the area of ​​performance in sports and everyday activities .

Summary

Exercise has many benefits for physical health, including improving the cardiovascular system and lowering cholesterol and blood pressure.

Physical activity is not only about strengthening the body, but also about relaxing the mind, which reduces stress and anxiety.

Regular movement helps to release muscle tension and regulate hormone levels, which contributes to better quality sleep.

Regular physical activity has a direct effect on cognitive functions such as attention, concentration and memory, leading to higher productivity and better performance at work.

Stretching and strength training contribute to greater flexibility and strength, which has a positive impact on performance in sports and everyday activities