Metabolic

Benefits of Exercise

✅ Amazing things can happen in just a few minutes

Emerging research suggests that it doesn’t take much movement to get the benefits. “We’ve been interested in the question of, How low can you go?” says Martin Gibala, an exercise physiologist at McMaster University in Ontario. He wanted to test how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout he devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries. In a three-month study, he pitted the short workout against the standard one to see which was better. To his amazement, the workouts resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. “If you’re willing and able to push hard, you can get away with surprisingly little exercise,” Gibala says.

Benefits of Exercise

✅ It Can Help With Relaxation and Sleep Quality

Regular exercise can help you relax and sleep better.

In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping it drop during sleep.

Many studies on the effects of exercise on sleep have reached similar conclusions.

One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65% improvement in sleep quality.

Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the day.

What's more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by sleep disorders.

You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or aerobic exercise combined with resistance training can equally help sleep quality.

Benefits of Exercise

✅ It Can Increase Your Energy Levels

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions.

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue.

Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all.

Additionally, exercise has been shown to increase energy levels in people suffering from progressive illnesses, such as cancer, HIV/AIDS and multiple sclerosis.

Benefits of Exercise

✅ It Can Make You Feel Happier

Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress. “For years we focused almost exclusively on the physical benefits of exercise and really have ignored the psychological and emotional benefits of being regularly active,” says Cedric Bryant, chief science officer of the American Council on Exercise.

অনুশীলনের উপকারিতা

✅ এটি আপনাকে আরও সুখী বোধ করাতে পারে

অসংখ্য স্টাডি কিনবা অধ্যয়ন দেখায় যে অনেক ধরণের ব্যায়াম, হাঁটাচলা থেকে শুরু করে সাইকেল চালানো, মানুষকে আরও ভাল বোধ করায় এবং এমনকি হতাশার লক্ষণগুলি থেকেও মুক্তি দিতে পারে। অনুশীলনএ মস্তিষ্কের কিছু রাসায়নিক পদার্থ যেমন সেরোটোনিন, নোরপাইনাইফ্রিন, এন্ডোরফিনস, ডোপামিন এসব নিঃসরণ হতে সাহায্য করে- যা ব্যাথা কমায়, মেজাজ হালকা করে এবং স্ট্রেস থেকে মুক্তি দেয়। "বছরের পর বছর ধরে আমরা ব্যায়ামের শারীরিক সুবিধার দিকে প্রায় একচেটিয়া মনোনিবেশ করেছি এবং নিয়মিত শারিরিক ভাবে সক্রিয় থাকার মানসিক উপকারগুলিকে সত্যিই উপেক্ষা করেছি," আমেরিকান কাউন্সিলের অনুশীলনের প্রধান বিজ্ঞান কর্মকর্তা সিড্রিক ব্রায়ান্ট বলেছেন।