We all have busy schedules that don’t seem to offer additional time for extracurricular activities, let alone exercise. But it is these busy schedules of our modern lifestyle that can create stress that can then lead to chronic inflammation, pain, digestive issues, and sleep disturbances.
When you think about working out, it may make you roll your eyes and exhale deeply because of the idea of having to add yet another thing to your already busy schedule. On the contrary, the idea of working out may make you get excited and might be the highlight of your busy day. No matter your view of exercise, there is no denying its importance to your health.
When trying to incorporate exercise into your daily routine, don’t think that it has to be running on the treadmill, lifting weights, and flipping tires. Exercise can include jumping rope, swimming, tennis, dance, yoga, cycling, volleyball, hiking, mountain biking, and so much more!
Types of Exercise
Regular physical activity is important for health, longevity, and disease prevention. There are a variety of exercises (such as those previously listed); however, there are only four types of exercise.
Type 1: Strength (for Resistance Training)
Strength exercises improve muscle and bone strength by increasing muscle tissue mass and the number of mitochondria that create energy within the body.
Type 2: Flexibility
Flexibility exercises improve the range of motion of joints and muscles for enhanced natural movement, posture, and breathing.
Type 3: Endurance (or Cardiovascular)
Endurance exercises improve blood circulation, which determines how well the body delivers and utilizes oxygen, thereby improving endurance and stamina.
Type 4: Balance
Balance exercises improve the body’s ability to maintain equilibrium during daily activities.
Your Body and Exercise
Your Brain
Physical activity is proven to support your emotional wellness–it reduces anxiety and depression and makes you better equipped to handle stress. Exercise also produces endorphins, the “feel good” chemicals.
Your Lungs
During exercise, your lungs work to provide your body with the increased oxygen levels needed to sustain exercise and remove carbon dioxide; your breath gets faster and deeper. As the lung muscles strengthen, oxygen capacity increases.
Your Skeletal System
Regular physical activity, especially in the first 30 years of life, helps increase bone density. After 30, weight-bearing exercises help to both delay and slow this process. Bones are constantly restructuring themselves through resorption and deposition. These processes ensure that your skeletal system is densest where it is most stressed, helping to reduce injury risk.
Your Heart
Your heart rate increases during exercise to pump more blood, carrying increased loads of oxygen throughout the body. Regular exercise strengthens the cardiovascular system. The more efficient your heart becomes at this process, the harder and longer you can sustain physical activity. Exercise has been shown to raise good cholesterol levels and lower blood pressure, and can reduce the risk of cardiovascular disease by over 50%.
Your Digestive System
Digestion occurs mostly when your body is at “rest.” However, exercise is one of the best ways to reduce constipation and support regularity.
Add It To Your Schedule
Small steps towards positive change can add up to make a big difference. You can start adding some sort of increased physical activity to your daily routine by parking further away from the building. take the stairs instead of the elevator, go for a walk around your neighborhood, or do some stretches in the morning. I love to dance, so when I find myself pressed for time, I go to YouTube and do one of my favorite workout routines with Kukuwa Fitness. You can find workouts from about 17 minutes long to about 45 minutes long.
No matter what, find what works best for you and implement it today!
