What is regular exercise:
There are two ways to define regular exercise, one is to look at the statistics to help define, for adults at least 150 minutes of moderate activity that increases the heart rate and creates aerobic respiration. If this isn't your speed then 75 minutes of intense activity weekly is regular, this breaks into 21.42 minutes per day or 10.71 minutes per day. The other is to self-reflect, look at how active you are now, set goals and start doing more or less based on what your body, mind and soul is feeling.
Kloc-in believes it’s not one shoe fits all so understanding and being accountable for where you are vs where you want to be then making a plan and sticking to it is better than not taking charge. If you hardly do exercise now then 3 times a week doing 20 minutes is a great start. If you are very active and feel great within yourself and want to do more then do that extra set, run for 5 minutes longer, there's nothing wrong with challenging yourself. If you consider yourself to be in between then set a goal, work out what's needed and go from there.
There are blueprints for a reason, copy that, get good and tweak where needed. Let’s jump straight in and find out the benefits of regular exercise.
What are the Physical Benefits of Regular Exercise?
If we wanted to, the list would take up this entire blog but lets focus on the most common benefits of regular physical exercise. Exercise is a great way to start, end or even continue your day. By getting regular physical exercise your body releases chemicals namely endorphins. Endorphins are a group of neurotransmitters that are produced by the central nervous system and the pituitary gland. They are the body's natural painkiller as they promote well-being and relieve pain.
With regular physical exercise a number of things happen for the betterment of each individual participating.
The first is Cardiovascular health, with regular exercise a person can strengthen their heart, improve circulation and reduce the risk of heart disease, stroke and other cardiovascular conditions. The health benefits of improved cardiovascular health means the heart muscle can function efficiently. In turn helping to strengthen the heart and blood vessels. With these improvements the heart's ability to pump blood and oxygen is extended.
Secondly energy and endurance is improved, stamina increases allowing you to perform daily tasks with more ease. If there are a number of things you need to achieve each day, getting regular physical exercise can help in these areas, sometimes allowing you to run on adrenaline. Although combining this with sleep is important which we’ll dive into next.
Physical activity is a plus as it is often coupled with the fact that you get a deeper rest. When sleep quality is high you have the power needed to elevate the core body temperature signals to start getting out of bed without relying on alarms then constantly snoozing those alarms. When the core temperature of your body falls this facilitates sleepiness allowing you to get good rest. In turn this then reduces the risk of sleeping disorders such as insomnia and sleep apnea.
Our immune functionality can be affected by a number of things, one is a lack of physical activity. With regular exercise you can boost your immune system which then reduces the risk of illnesses and diseases. Our immune systems rely on blood flow and oxygenation. Exercise helps to increase blood flow allowing the body to circulate immune cells and other substances throughout the body helping one to fight infection. With improved immune system functions inflammation is reduced, antibody production which are proteins manufactured by the immune system that help identify and neutralise foreign substances in the body are stable.
Stress can decrease with regular physical exercise. Stress can have a negative impact on the immune system, with stress like Chronic stress diminishing the immune system, making it less effective at fighting infections and diseases.
Weight management - Can be helped when being active on a regular basis. exercise can help you burn calories and maintain a healthy weight. It can also increase muscle mass and reduce body fat. With reduced fat and increased muscle mass, strength is built. The benefits of muscle mass is you can improve your ability to do everyday activities. As well as a stronger immune system, improved energy and reduced stress. No one is saying you have to be a bodybuilder but there are great positives to increasing strength through muscle mass and reduced fat.
Another benefit of regular physical activity is better bone and joint health, by using weights to complete exercises, even if it's the weight of your own body like walking, jogging and weightlifting all help build and maintain strong bones, reducing the risk of osteoporosis and fractures.
How does regular exercise benefit mental and emotional health?
There are a number of reasons to partake in regular exercise, it’s not just about staying healthy or losing weight. Although these are also factors, it includes enhancing our overall mental and emotional well-being. Exercise is a very commanding way of reducing the need for prescribed drugs. Mental and emotional health is very important for everyone, using exercise to release the benefits includes the reduction of stress which can be both mental and emotional. There have been a number of studies that show that joining the gym, working out at home, tapping into fitness plans can release certain chemicals that help the brain manage stressful situations.
The body not being shy of physical stress regularly instructs the body on ways to recover and adapt to the possibilities of stress both physically and mentally. Tapping into the benefits of regular exercise reduces anxiety and depression while improving overall mood and cognitive function. Meaning by being active the levels of stress hormones such as cortisol and adrenaline are reduced. Instead you’ll release more endorphins which really are the body’s natural feel good chemicals. Not to mention improving self-confidence which further helps to reduce anxiety.
Life comes with good, bad, great, and terrible days, using regular exercise can have an adverse positive effect on our mood. Our moods help us to navigate what to do next, if we feel positive even with negative things happening, the mood we display helps us to deal with what's going on in the best way possible. Exercise can improve mood and increase feelings of happiness. Although we can't be happy all the time, we can be at peace with whatever is going on. The motion of physical activity stimulates the production of neurotransmitters like serotonin, dopamine, and norepinephrine, which helps regulate mood and emotions. There are studies that indicate that exercise is an effective treatment for depression, as it helps increase the levels of serotonin in the brain.
As a side note serotonin is a neurotransmitter, which is a chemical messenger in the brain that helps regulate mood, appetite and sleep, referred to as a feel good factor.
It is no secret that exercise is great for the brain. Physical activity helps to increase blood flow to the brain, which in turn helps improve cognitive function, memory and focus. All this leads to feeling more creative, getting to grips with problems in order to locate solutions, and the ability to be decisive in making decisions. Brain health benefits from regular activity will increase blood flow to the brain which is a crucial part of maintaining cognitive function. Exercise therefore stimulates the production of new blood vessels in the brain improving the delivery of oxygen and nutrients to the brain cells.
Alongside cognitive factors exercise encourages brain plasticity which is the brain's ability to change and adapt. Similar to ‘Who moved that cheese’ where you proactively get on board with the one constant thing about life being change, a book by Spencer Johnson.
Mental and emotional health benefits from new neurons in the brain which enhance cognitive function. Additionally, exercise has been shown to increase the production of brain-derived neurotrophic factor (BDNF), which is a protein that plays a crucial role in promoting the growth and survival of neurons.
Let’s talk memory and learning ability, physical exercise has limitless positives on a person's ability to learn and have great memory. How does this happen? Well simply put regular activity advances the growth of new brain cells, increases neural connectivity, and improves blood flow to the brain. When the brain can develop new cells it creates a pattern that allows oxygen and nutrients needed to function at its best. Which in turn translates to better memory and learning ability.
Combining this with reduced inflammation in the brain when taking part in regular workouts means your ability to take in new information is enhanced. Chronic inflammation can damage the brain cells and impair cognitive function.
Mental and emotional health trickles into other areas when combining with regular activity. There is a direct link to an enhanced overall sense of well-being. Exercise has psychological benefits that can contribute to a better sense of well-being. This is through the release of endorphins, reduction in stress, improved self-esteem which in turns promotes body positivity and self accomplishments. When people take part in physical exercise and see improvements in fitness levels, it can lead to creating a positive self image which enhances overall well being.
The positive effect of activity boosts energy and sleep quality which again contributes to the sense of overall well-being needed to keep going and achieve goals and set new ones. This type of motivation helps embed your routine leading to a healthier, happier life overall.
What are the social benefits of incorporating regular exercise into your lifestyle?
Regular exercise has multiple beneficial components, physical activity has positive social impacts that allow a person to engage in ways that are both constructive, positive, while improving the quality of social engagements. Optimised health keeps our mind strong and in a place that is self reflective so we bring our best selves to the table more often than not. By boosting your confidence you may find yourself interacting with new and existing people more regularly. This can be very important for some people as it opens up our learning ability and reduces the chances of staying stuck in our own beliefs. By challenging our beliefs from time to time we either say you know what I still believe what I believe, and/or I get where you are coming from and can go away feeling fulfilled and wanting to gather research on topics discussed.
By taking part in physical activity you may find your motivation levels increase, pushing you to do your best. Although exercise can be lonely as you have goals specific to you, when you express what you are doing and people see how consistent you are they often encourage you to keep going as they may notice an energy shift in your presence. This can be a motivator for those who find themselves wanting to give up. Being motivated by peoples encouragement, can help to stay on track and see the positives in the work you are doing for yourself. This can then trickle into the type of people you start to meet, meeting people that are like minded becoming people we can depend on through the good, the bad, and the ugly. These are people that actually want to spend time with you as they have similar interests. Build a supportive circle that inspires you to keep going.
The benefits of physical activity increases confidence and social skills. Possessing self-confidence and self-esteem there is a sense of accomplishment. When a person feels this confidence from within the likelihood of engaging socially heads up leading to improved social connections and relationships. The positive impact of this allows a person to engage more in group activities such as sports, dance classes, or group fitness classes. These interactions can help improve communication and social skills, as we learn to work together, collaborate and communicate effectively. In turn this links to anxiety and you have an opportunity to reduce symptoms of social anxiety. Regular exercise can impact individuals in a way to make them more confident in social situations, reducing the fear of judgement or criticism. When social anxiety is reduced we are more likely to engage in social interactions.
Setting and achieving fitness, wellness and health goals has a direct impact on self-efficacy, which can transfer to other areas of life. People that engage in regular physical workouts learn to set goals, work towards them and celebrate their achievements. This sense of attainment increases confidence and improves social skills.
Overall physical exercise can lead to improved social skills and confidence in many ways, including group interactions, reduced anxiety, positive body image, improved moods, and setting goals. By including regular workouts into your lifestyle. We can not only refine our physical wellbeing but social and mental health as well.
What types of exercise are most effective for reducing stress?
Let's talk about the types of physical exercise that helps to reduce stress:
Yoga:
Yoga is a great form of exercise and very good for spirituality as well as the physical impact it can have. Yoga helps with posture, helps strengthen breathing techniques, and is meditative which helps to improve overall well-being. It’s been shown to improve sleep and in turn reduces stress.
Walking:
Although walking is a low impact form of exercise it helps reduce stress as it improves mood and helps to put into perspective the day ahead, or the day that’s passing. Walking can be very peaceful which clears the mind and improves a positive outlook.
Swimming:
The repetitive nature of swimming can have a great impact on the reduction of stress. It can also be a form of meditation, while the buoyancy of the water can help reduce tension and stress on the body.
Tai Chi:
Tai Chi combines slow, flowing movements with deep breathing and meditation. It's linked to the reduction of anxiety and stress, as well as improving overall balance.
HIIT (High-intensity Interval Training:
HIIT is great as it entails short explosive highly intense exercise with periods of rest. HIIT can also include low intensity exercise which is repeated by sets and reps. It is a great way to reduce stress and improve fitness levels.
Dancing:
A form of expression and a fun, social or independent way to reduce stress. It also helps improve cognitive function and memory as you often do the same routines before moving onto learning new steps.
Overall these various things can be fun and a great way to challenge yourself, that challenge can link to Eustress which then motivates you and reduces stress levels.
How can regular exercise help improve mood and reduce symptoms of anxiety and depression?
There are several benefits shown by incorporating regular exercise. One is the link to improved moods and symptoms of anxiety and depression.
The release of endorphins:
Physical activity triggers the release of endorphins which are a natural chemical in the brain, promoting feelings of happiness, and well-being. These endorphins lessen the attachments of stress and anxiety and enhance overall mood.
Reduced Inflammation:
Regular fitness can help to minimise inflammation through the body, including the brain. Chronic inflammation has been associated with a number of mental health conditions, including depression and anxiety.
Improved Sleep Quality:
Often getting quality sleep is taken for granted, but is vital when thinking of ways to reduce symptoms of anxiety, and depression. Regular exercise helps to improve sleep quality, which helps regulate circadian rhythms and increase the amount of deep, restful sleep.
Increased Self-Esteem:
Achieving fitness goals and feeling good about your physical appearance can lead to improved self-esteem which then trickles into the reduced feeling of anxiety and depression.
Cortisol Levels:
When we get regular exercise we reduce levels of cortisol, the stress hormone. Possessing high levels of cortisol have been attached to symptoms of anxiety and depression. So reducing this can have a constructive impact on mental health.
Including regular exercise can ameliorate mood and lesson symptoms of anxiety and depression.
How can regular exercise be combined with other stress-management techniques, such as meditation or deep breathing, to maximise benefits?
There are benefits to getting regular exercise which incorporates techniques to help manage stress.
Yoga:
Yoga is a Hindu spiritual discipline which combines breathing techniques, control and meditation. It helps to enhance posture and prompts relaxation. Yoga has become popular in western society as a form of exercise and stress management. It is beneficial for physical posture) asanas), and breathing (pranayama), which improves overall well-being. From a physical perspective the practice of yoga is designed to improve flexibility, strength and balance. While also increasing one's ability to relax and reduce stress. Taking part in these posture driven disciplines you can release tension in the body, improve circulation and promote the flow of energy throughout the body.
Yoga is meditative and involves focusing the mind on particular objects, words and thoughts. Silencing the mind and being focused on the present these practises are a great way to combine physical ability with stress management. The benefits are improved gratitude mood, with regular participation shown to reduce the feeling of anxiety and depression while promoting sleep quality, inner peace and relaxation.
Mindful Breathing:
While enhancing your physical presence through exercise you can become more mindful of the way you breath in order to focus your energy on breathing while doing cardiovascular exercise, like running or cycling. Taking deep slow breaths, inhaling through your nose and exhaling through your mouth. The idea here is to focus on the sensation gathered through these breaths that go in and out of the body, which then helps to let go of any distracting thoughts.
Mediation before and after exercise:
Before diving into a workout and wrapping up, try practising meditation. Take just a few minutes to sit in a quiet place and focus on your breath, as you breathe in request peace silently and as you breathe out release thoughts and any distractions. This helps to calm the mind and get you ready for your exercise. It also promotes relaxation after your workout is complete.
By introducing regular exercise and combining it with stress management techniques, you maximise the benefits of both practises essentially killing two birds with one stone. The application of mindfulness and relaxation during exercise or even merging exercise with stress management practices allows you to reduce stress, improve overall well-being, and feel more relaxed and centred.
How much exercise is needed for optimal health?
This is very much dependent on the individual. Noone knows your body more than you. Take into consideration your current levels, age and conditions to better understand what optimal health means to you. What goals have you put in place? This also determines optimal health.
The UK’s National Health Service (NHS) suggests that at least 150 minutes of moderate intensity aerobic activity or 75 minutes of robust aerobic exercise per week is the way to go. This can be done through brisk walks, swimming, cycling, and running. It is also recommended to include weighted training in your weekly programs to gain optimal healthy standards that become a lifestyle. There are also ways to improve physical awareness through exercise by being active throughout the day. There are additional guidelines provided by UK Chief Medical Officers. This includes breaking up your day by reducing the time spent sitting down, taking enough breaks and getting off your desk if your work predominantly includes sitting down.
There are some things to take note of to measure the level of activity best for you to enhance your optimal health.
- Increase physical activity gradually
- Include a variety of activities
- Consistency
- Avoid being sedentary for long periods
- Consult with healthcare professionals
How to incorporate regular exercise into your lifestyle:
There is no secret that adding regular exercise to your daily life comes with added benefits. Including feeling good, setting goals that are achieved, meditative, stress management, just to name a few. The first step is getting started, the next is setting goals, and being consistent in putting physical exercise as a priority by taking the steps. It is not easy but regular exercise has great benefits and can trickle into other areas of a person's life when taken seriously.
The goal is to have fun with it even when you don't feel like it is fun. Knowing that hard now prepares you for easy later is something everyone should remember.
Here are some tips on how to incorporate exercise into your lifestyle:
- Start Slowly - If exercise is something new to you then start where you are without comparing where others are. The idea is to allow yourself to grow from where you are now. Start with small manageable workouts, like brisk walks, set training that is repetitive, then gradually increase the intensity and duration.
- Set Realistic Goals - Be very specific in the goals you would like to achieve and work backwards to understand the day to day things needed in order to get there. There are a number of people you can follow on instagram, tiktok that will help you understand the tasks needed to get to where you want to go. Understand the time you are willing to give each day and go from there. In order to set goals, be realistic, use metrics, understand how achievable your goals are, make them relevant to you, look at the time available.
- Create a habit - Look at your diary and set time aside for your workouts, hold yourself accountable to the time you’ve made available which will create a habit that then becomes enjoyable. Just stick to it, if you find the schedule doesn't work over a period of time then switch things up but don’t stop.
- Find Enjoyment - What activities do you enjoy doing? Let’s keep it simple and do what we enjoy, this creates excitement and fuels you to keep to the schedule. Whether it’s swimming, running, dancing, etc. Do what you love.
- Variation is Key - Vary your workouts so that you don't find yourself getting bored, while challenging your body and mind. Some days you may do things that include weighted training, other days you may find yourself doing more cardio.
- Team Work Makes The Dream Work - Are there people around you that are where you want to be or do the activities you enjoy? Buddy up with them, but don't let their slip ups be yours. If you find they are not consistent, keep going and vary the groups you associate with.
- Keep Track - Understand where you are and take note of the wins, this adds fuel to the fire to inspire you to keep going. A step is a step and if you find yourself getting better at say, breathing, or losing weight gaining muscle mass take note and use it to your advantage.
There are many benefits to including regular exercise as part of your day to day. We know that in order to get to our goals consistency is key. Physical exercise helps with cognitive function, improves physical ability and mental strength and awareness. Regular exercise promotes stress reduction when combined with Breathing Techniques, spiritual remedies like Yoga and Meditation. The ability to get to one's goals is about setting them and actioning them by understanding the steps needed to be successful. We are all different and if we use comparison to our advantage then looking at key people as role models can work to our advantage.On the flip side using role models as a way to put yourself down does you no favours.
Do what you love to increase or maintain a healthy amount of physical exercise. Whether it's running, brisk walks, cycling, etc. Note that physical exercise is personal and rewarding based on the goals set and actioned.
Let us know what has helped you stay consistent on your journey, and what got you started in the first place.
Kloc-In
