You’ve probably heard that exercise is good for you, but it does so much more than burn calories and tone muscles. It also helps boost your mood, relieves stress, improves memory and helps you sleep better — and you don’t need to be a fitness fanatic to get these benefits. Regular exercise can have a profound impact on depression, anxiety and ADHD. It also reduces fatigue and improves self-esteem. And it strengthens your bones, helps prevent osteoporosis and improves your overall health.
But getting enough exercise can be tough, especially if you’re struggling with mental health issues or if your physical condition makes it difficult to get active. Plus, finding time to exercise can seem overwhelming and boring, so it can be hard to stick with a program.
While it’s true that any type of movement can help you feel healthier, there are certain types of exercises that provide the most health benefits. For example, swimming is a great cardio workout that can burn lots of calories and also works many different muscle groups at once. It’s also low-impact, making it a great option for people with joint or muscle pain.
When it comes to boosting your mood, exercise is a great solution because it helps stimulate the release of feel-good hormones. But it’s important to find a form of exercise you enjoy, as it will be easier for you to keep up with your workout routine. If you’re a beginner, start small and try walking, swimming or yoga for about 10 to 15 minutes at a time. Gradually increase your activity level as you feel more comfortable and try adding in some strength or balance training if you can.
It’s also a good idea to switch things up from time to time so your body doesn’t become used to the same type of exercise and stops benefiting from it. For instance, doing interval training (bursts of vigorous-intensity activity alternating with moderate-intensity activities) can actually deliver more health benefits than just steady-state aerobic exercise.
The best way to get the most out of your exercise is to see it as a part of your everyday life and make a habit out of it. That might mean taking the stairs instead of the elevator, parking farther away from your destination at work or jogging to the store. Using your lunch break to go for a walk or stepping off the bus, train or tram a stop earlier and walking the rest of the way is another simple and free way to be more active. Just aim for 30 minutes of moderate-intensity activity on most, if not all, days of the week. For extra health benefits, try adding in some strength or balance training on two of those days. And remember, always listen to your body and never push yourself too hard or beyond your limits. If you experience any pain or discomfort while exercising, talk to your doctor about ways to ease it. Hälsa och träning