What will happen? When we exercise 30 minutes a day

What will happen? When we exercise 30 minutes a day

October 1, 2021 by archyde

As many people know that exercise would have a positive effect on the health and body of each person which in addition to making a strong body It also has a positive effect on improving both physical and mental health. But there are more details of the workout than that. So let’s take a closer look at the explanation.

exercise It is any physical activity that enhances or maintains physical fitness. strength and general health of the body It may be done for various reasons, including to enhance the growth and development of the body. Prevents premature aging, helps strengthen muscles and circulatory system. improve sports skills lose or maintain weight and for fun that regular exercise It will help to strengthen the immune system and help prevent various diseases.

If asked if exercise is at least about 30 minutes per day. What are the advantages? It can be classified as follows:

1. There may be more weight loss.

In research from the American Journal of Physiology has provided that information. Exercising 30 minutes a day a day is just as effective as an hour of exercise. in overweight adults who want to lose weight which the researchers found that Overweight men who exercised for 30 minutes a day for more than 3 months lost 8 pounds on average. Compared to men who exercised 60 minutes a day lost 6 pounds.

2. Helps control blood sugar levels

regular exercise Helps to control insulin levels and lower blood sugar levels Because there is a research study in people with type 2 diabetes, which has been found. No matter what kind of exercise It can also have an effect in regulating insulin levels and lowering blood sugar levels as well.

3. Help to sleep

If anyone has trouble sleeping To do aerobic exercise. or cardio Because research has found that people with chronic sleep problems and exercise regularly Plus there is a study of sleep data. Research has been found to be an effective treatment for insomnia.

At the same time, a study in which a sample of 16 weeks of aerobic exercise found that the exercise group had better sleep quality and duration. Including waking up fully and alive.

4. Strengthen the immune system

Researchers at The Pennsylvania State University studied the effects of exercise on the immune system. The samples were divided into 3 groups, which were those who exercised on a treadmill for 30 minutes, those who exercised vigorously for more than 30 minutes, and those who did not exercise at all.

The results of the research have found that Regular aerobic exercise at medium weight It can increase the antibodies in the blood. which strengthens the immune system The women who did not exercise showed that their immune system had not improved. and cortisol levels increased compared to the exercise group.

5. Improve your mood

in each movement of the body will help make your mood better Because there are research studies in people with depression. The subjects walked on a treadmill for 30 minutes. After 10 days, research showed that their depressive symptoms decreased. so exercise Even for a short period of time, exercising just 30 minutes a day can affect a person’s mood as well.

6. Regular exercise can cause weight loss.

One study in which the sample was overweight. eat traditional food But adding exercise that can burn 400-600 calories for 5 days a week for 10 consecutive months, the results showed that the weight sample in each person. There was a significant reduction, approximately 4.3-5.7 percent of base weight. Both men and women, so if continuous exercise for more than 10 months can cause weight loss.

If asked if people do not exercise at all. What will be the effect? A study by the University of Cambridge, which collected data from a sample of 334,000 men and women over a period of 12 years, found that the cause of death for people is caused by inactivity rather than the cause of death. life due to obesity twice as long, andIt was concluded that moderate exercise was a significant factor in reducing premature mortality.

Introduction before starting to exercise

For anyone who wants to start exercising. In some cases, consult a doctor and undergo a physical examination. Especially those who are not familiar with the use of heavy force and those aged 45 years and over, in which the physical examination is This will help your doctor detect certain health problems that may cause injuries while exercising. It also allows for a safe and appropriate exercise plan.

In addition, to exercise properly and have a positive effect on health. Beginners should prepare and follow these tips.

-aim

Before starting the exercise An exercise plan should be written that will help you achieve your goals. This may start with setting small, achievable goals and gradually set larger goals as your body adjusts and gets stronger. This method will help to complete the exercises as planned. Including helping to stimulate and encourage yourself as well.

– You should practice exercise as a habit.

It is another important factor that will help you achieve your goals successfully. Exercising regularly for a long period of time will help build exercise-loving habits. The research found that Changing your lifestyle with a focus on self-care is one way to maintain good long-term health. This will help strengthen exercise into a long-term habit.

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