There are many benefits of exercise for the body, not only useful for burning calories and fat, but also has a myriad of other benefits. One of which aims to strengthen the heart and lungs. Besides being able to improve body function in utilizing oxygen, exercise is also beneficial to improve heart rate, blood pressure, and breathing. There are many types of simple sports you can try, such as running, swimming, walking and cycling. Here are the benefits of exercise for the body.
People who are used to exercise will make their bodies become more relaxed and calm. This is because exercise can release endorphins which can reduce stress and improve your mood. Even a study revealed, with regular exercise such as walking for about 30 minutes at least 15 days, proven to reduce stress and reduce symptoms of depression.
Improve Sleep Quality
With regular exercise, it will make sleeping at night more comfortable. Even based on the results of a study, with regular exercise regularly can be able to help improve the quality of sleep and make you sleep better. But avoid doing sports close to bedtime, because it will make it difficult for you to sleep. Limit exercise time at least two hours before your bedtime.
Improve The Immune System
In a study comparing two groups of women who actively exercise with women who have never exercised, there is a very significant difference. The group of women who are active in cardio exercise have a stronger immune system than those who are not active. In addition, groups that are not active in cardio exercise tend to have higher stress levels. Excess stress is one of the factors that can weaken the body’s immunity.
Awake Blood Sugar Levels
By doing sports regularly can prevent the occurrence of type 2 diabetes and reduce symptoms. This is because exercise can improve the body’s way of using blood sugar and also reduce insulin resistance.
Lower Cholesterol and Weight
One way to reduce cholesterol is to do cardio. Researchers believe doing physical activities such as cardio can increase good cholesterol levels and reduce bad cholesterol. In addition, cardio exercise is also able to lose weight in obese people.
Types of Sports That Can Be Done at Home
Some sports activities that can be done at home quickly and easily, namely:
Sports that can also be done in a simple way, namely jump rope. This method is cheap and can be done anytime and anywhere. If done properly, jumping rope for 20 minutes can burn about 220 calories of fat
Lay your body in a push-up position, lifting your body to the level of your arms. Then pull the right knee towards the chest, then return to its original position. Repeat the movement using the other side of the foot and do it alternately for 60 seconds.
Stand straight with your feet open at shoulder level. Then lift your legs like you are running. Perform this movement repeatedly for 60 seconds.
Stand straight, then jump by opening both legs to the side. At the same time, both arms are also raised up to the top of the head and form a letter V. Repeat the movement for 60 seconds. Also vary with other cardio movements to get maximum results.
Don’t forget to warm up and cool down before and after exercise. Warming helps prepare the body to exercise, increase body temperature and blood flow to the muscles, and reduce muscle pain and risk of injury. While cooling allows the heart rate and blood pressure to recover gradually, and helps regulate blood flow.
Before getting the benefits of exercise, it’s good to consult a doctor first. Especially if you have certain diseases, are taking drugs, or are pregnant.