Exercise is important to everyone, as it prevents obesity, coronary heart disease, diabetes and other health problems. But what are the common indicators that we need to exercise more? Better yet, do we need to push ourselves to exercise? Read on to find out more!
A clear indication that you need to move or exercise more is if you have sufficient food and sleep and still feel lethargic most of the time. Though it sounds counterproductive with the fact that you feel you are tired, low to moderate-intensity exercise lasting 20 minutes or slightly more a day will boost up your energy levels, as shown in a research published in Fatigue: Biomedicine, Health & Behavior. On the other hand, common sense would tell you that doing hours of high intensity exercise a day would drain you out and leave you totally fatigued.
“I like to tell my clients that an object in motion stays in motion,” says Chicago-based personal trainer Traci Mitchell. “It’s kind of like getting that big boulder of motivation moving, and once it gets moving, your energy increases.” Exercise is one of the natural ways to remedy fatigue.
At a certain point in our lives, we will definitely feel pains when we wake up, normally in these common areas – the lower back, the shoulders, or in the knees. Though you may think it would be good to rest it out, noted certified personal trainers Jim Karas and Michelle Blakely believe simple body movements will help alleviate pain.
Karas explains that moving your joints loosens them up, firms up your muscles and promotes good blood circulation overall, which is normally sufficient to ease the pain.
Frequent exercise has a positive effect on those who suffer lower back pain or arthritis, as sufferers have shown marked improvement in their overall movement and flexibility by doing daily workouts tailored to their requirements.
High amounts of stress
“Stress levels have never been higher,” Karas says, with statistics proving his statement correct. World politics, job security and sticky financial situations at this current time are enough to make the stress level of an average person skyrocket.
Just 20 to 30 minutes of walking, running, or strength training three to four times a week can significantly decrease your anxiety and stress. “If you’re dealing with a difficult decision, probably one of the best things you can do, whether it’s personal or business, is to get out and put your earbuds on,” Karas says.
If you think that your hormones are out of sync, then try exercising. Research found in the Journal of the American Medical Directors Association states that regular walking can have a positive impact in naturally regulating your hormones, giving you additional strength. Testosterone, the hormone that maintains muscle mass, can be increased through frequent exercise.
Increased levels of testosterone in turn help to give your metabolism a boost. Testosterone also plays an important role by keeping your brain healthy and makes you look younger, says Karas.
Problems with digestion
Just moving your body will help with digestion, regardless of what method (walking, running, dancing, swimming, and even yoga or basic stretching).
A 30-minute run or brisk walk has dual functions. It will do more than just work up an appetite for dinner; it will help you digest it too. Aerobic exercise raises your heart rate and breathing, which in turn improves your digestive functions.
As a result, your digested food passes more easily through your stomach, easing the risk of constipation, according to a review published in the Scandinavian Journal of Gastroenterology.
A lot of clients approach personal trainer April Sutton for help when they feel they are absolutely unable to plan their time properly due to work and family commitments. “They can’t really think for themselves outside of their jobs because they’re so burnt out,” says Sutton.
Trainer Michael Moody works with his clients to prioritize exercise, taking into account how their other lifestyle habits (eating, sleeping, even how long they remain seated at work) can affect how they feel when they exercise.
By becoming “human scientists of their body” people understand how their lifestyles can negatively impact their health, Moody says. He then gives advice on how to correct bad habits and to plan time to fit in exercise sessions.
If you find yourself having difficulty nodding off or staying asleep, its probably because you are not active enough during the day.
Data from research published in the medical journal, Advances in Preventative Medicine, in 2017, show that regular exercise done at any time of the day, does improve the quality and quantity of your sleep. Another article published in Clinical Psychology Review and the Journal of Sleep Research, stated that people suffering from insomnia benefit from improved sleep which in turn elevated their mood.
As usual, it is strongly advised that you check with and obtain clearance from your medical practitioner before embarking on any form of exercise, especially if you have any pre-existing medical conditions.
13th May 20:00