Exercising, a smart decision. Find out why

You’ve probably heard countless times that exercising is “good for you.” But did you know that it can actually help you feel good too? Getting the right amount of exercise can boost your energy levels and even help you feel better emotionally. Beneficial Effects of Exercise Experts recommend that adults get more than 60 minutes of moderate to vigorous physical activity each day. Exercise is good for all parts of the body, including the mind. It causes the body to produce endorphins, chemicals that make us feel peaceful and happy. Exercise can help some people sleep better. It can also help with mental health problems, such as mild depression and low self-esteem. Additionally, exercise can provide a real sense of accomplishment and pride when certain goals are achieved. How to beat the personal record of 100 m dash. Exercise can help you look better. People who exercise burn calories and look leaner than those who don’t. In fact, exercising is one of the best ways to maintain a healthy weight. Exercising to maintain a healthy weight also reduces the risk of developing certain diseases. Including type 2 diabetes and high blood pressure. These diseases, which used to be typical of adults, are increasingly common in adolescents. Exercise helps you age well. Women are especially prone to a condition called osteoporosis (weakening of the bones) when they get older. Studies have found that exercises Weight-bearing activities, like running or brisk walking, help girls (and boys!) keep their bones strong. Types of Exercise A well-balanced fitness routine consists of three components: aerobic exercise, strength exercises, and flexibility exercises. Aerobic Exercise Like any other muscle, your heart likes to stay in shape. And you can help him achieve his goal by practicing aerobic exercises. By aerobic exercise, we mean any type of exercise that makes your heart beat faster and your muscles use oxygen (you’ll notice that your body is using oxygen because you’ll breathe faster). If you practice this type of exercise regularly, your heart will become stronger and oxygen will reach all parts of your body better (through red blood cells). In addition to being active every day, experts recommend that teens do at least three 60-minute sessions of vigorous physical activity each week. If you’re on a sports team, you’re probably getting more exercise than this recommendation says, which is great. Some of the team sports that provide important aerobic training are swimming, basketball, soccer, handball, hockey, and rowing. But, if you don’t play any team sports, don’t worry. There are many ways to do aerobic exercise, whether alone or in a group. These ways include cycling, running, swimming, dancing, skating, cross-country skiing, mountaineering, and fast walking. In fact, it is easier to continue practicing the types of exercises that are practiced alone when finishing high school and starting university, which makes it easier to maintain be in shape during adulthood. Strength Exercises The heart isn’t the only muscle that benefits from regular exercise - most of the other muscles in your body do well with exercise too. By using your muscles and strengthening them, you will be able to be active for longer periods of time without becoming exhausted. Strong muscles also have the advantage of helping to protect joints during exercise and prevent injuries. Plus, muscle burns more energy than fat when a person is at rest, so building muscle will help you burn more calories and maintain a healthy weight. Different types of exercises strengthen different types of muscle groups, for example: To strengthen your arms, try rowing or ski touring. Push-ups, those old friends from gym classes, are also good for developing arm muscles. To strengthen your legs, try running, cycling, rowing, or skating. To tone your abdominal muscles, don’t forget rowing, Pilates and yoga classes, and crunches. Flexibility Exercises Strengthening the heart and other muscles is not the only important goal of exercising. Exercise also helps keep the body flexible. Which means muscles and joints stretch and bend easily. Flexible people don’t have to worry as much about strains and sprains. Flexibility can also help improve athletic performance. Some activities, such as dancing or martial arts, obviously require great flexibility, but flexibility can also help you perform better in other sports, such as soccer or athletics. swimming. Sports and activities that encourage flexibility are easy to find. Many high schools have gymnastics programs. Martial arts like karate also help work on flexibility. Ballet, Pilates classes, and yoga are good options. Doing warm-up exercises before training and simple stretching exercises at the end of the training session also helps develop flexibility. What is right for me? One of the main reasons people abandon exercise programs is lack of interest. If what you’re doing isn’t fun, it’s hard to keep doing it. The good news is that you can try a multitude of sports and activities until you find the one that inspires you the most. When choosing the right exercise for you, it can help you to reflect on your sports personality. For example, do you like to exercise alone and without having to adapt your schedule to that of other people (in which case, perhaps sports that are practiced alone, such as cycling or snowboarding, would suit you)? Or do you like the shared motivation and camaraderie associated with being part of a team? You will also need to consider practical aspects, such as whether the activity you have chosen is affordable and accessible. For example, activities like horseback riding are more difficult for people who live in a city. You also have to consider how much time you can dedicate to the activity. It’s a good idea to talk to someone who understands exercise like a trainer or gym goer. He or she can help you start an exercise plan that’s right for your physical condition. Another thing to take into account is the issue of your state of physical health and how exercise can affect it. Doctors know very well that people benefit from conditioning exercise, even those with physical disabilities or chronic illnesses such as asthma. However, if you have a health condition or other issues to consider (such as being overweight or having poor aerobic fitness), talk to your doctor before starting the exercise plan. This way you can know in advance which exercises to avoid. Going Overboard As with all good things, it’s possible to go overboard with exercise. Although exercise is a wonderful way to maintain a healthy weight, exercising too much to lose weight is not healthy. The body needs enough calories to function properly. Remember that you are still in a period of growth and that you will continue to grow throughout adolescence. You will need energy as fuel to complete the growth process. Exercising too much with the intention of burning calories and losing weight can be a sign of some eating disorders. If you have any questions about how much exercise you should get, talk to the nursing staff at your school or your GP. And if you ever feel like exercise is taking over you instead of the other way around, talk to your doctor, a parent, or another trusted adult. It is also possible to fall into the error of overtraining. Something young athletes need to pay attention to. For example, if you dedicate yourself to a sport, practice a maximum of 5 days a week and take at least 2-3 months off per year. You can train more than that as long as you do it in a different sport (for example swimming and cycling if you are soccer player). Participating in more than one sporting activity can help a young athlete develop different skills and avoid injuries. Remember that you should not exercise while you are suffering from pain. Also if you suffer a traumatic injury make sure you give yourself enough time to heal. Your body - and your performance - will thank you. Get Started Considering the beneficial effects it has on your heart, muscles, joints, and mind, it’s easy to see why it’s smart to exercise. One of the best things about exercise is that it’s never too late to start. And don’t forget that things as small as taking a short bike ride or raking the garden can be considered forms of exercise when you’re just starting out. Even walking the dog counts as part of your 60 minutes of daily exercise (and your vet will tell you that animals need exercise just like humans, so if your dog is overweight, he too will benefit from your dedication). If you currently exercise, continue doing so throughout adulthood (this is usually the most complicated because of how busy adults tend to be with studies and their professional careers).