The Benefits of Sports for Your Health - HowToBei

The Benefits of Sports for Your Health

The Benefits of Sports for Your Health

The Benefits of Sports for Your Health

There are various benefits of exercise that can be felt both in the short and long term. Not only beneficial for physical health, exercise can also improve a person's quality of life.

With regular exercise, there are many benefits of exercise that you can get right away. In addition, there are also many benefits of exercise that you can get later in the long term. Exercise is a movement if the body has an effect on the body as a whole. Sports, such as walking, running, dancing, swimming or yoga, stimulate the muscles and various other body parts to move.

Various Sports Benefits for Body Health

Sport is a miracle drug that you can get easily without expensive fees, but is often overlooked, leading to a variety of health complaints. Even so, it's never too late to start exercising. Whatever your age, scientific evidence proves that physical activity can make you have a healthier and happier body. Research even proves that an inactive lifestyle is more dangerous to health than obesity.

Various benefits of exercise for the body that you can get, including:

1. Prevent heart disease and stroke
Regular exercise every day can help prevent heart disease and strokes, because exercise will strengthen the heart muscle, lower blood pressure, increase the level of good cholesterol high-density lipoprotein (HDL) and reduce levels of low-density lipoprotein (LDL) bad cholesterol, and increase ability heart in flowing blood.

2. Control diabetes
Exercise can help reduce body fat, so it can prevent and control type 2 diabetes.

3. Lowers high blood pressure
With reduced body fat, there is also a decrease in blood pressure in people with hypertension.

4. Prevent back pain
Increased muscle strength and endurance and the flexibility of the body obtained from regular exercise can help prevent back pain.

5. Ward off obesity
Regular physical activity can reduce body fat and build muscle mass and increase body metabolism. If accompanied by appropriate nutritional intake, exercise can help reduce weight while preventing obesity as a trigger for various diseases.

6. Delaying physical limitations during old age
Sports, such as running or other aerobic exercise, have been shown to delay physical limitations in the elderly.

7. Suppress the risk of osteoporosis
Exercise by lifting weights regularly can help the process of bone formation, thus preventing various disorders of the bone as you age, such as osteoporosis.



Improve Quality of Life

The benefits of exercise are not only to improve physical health, but also to improve the quality of life. Some of them are:

Improve mood
When you feel stressed, or have a bad mood after a stressful day, walking fast for 30 minutes or practicing at a fitness center can help improve your mood. Exercise can stimulate a chemical in the brain that makes you feel happier and relaxed.
Grow self confidence
Regular exercise can also make you more confident about your appearance.
Overcoming stress
Research on the psychological effects of exercise reveals that these activities can reduce depression and improve the ability to deal with stress.
Makes you sleep better
Do you have trouble sleeping at night or often wake up in the middle of the night? Regular exercise can help you sleep more quickly and soundly. But avoid exercising too close to bedtime.
Restore sexual desire
Are you often too tired or uncomfortable with your body shape when you are having sex? Start exercising to encourage spirit while getting a better body look. In addition, physical activity can also increase arousal in women and reduce the risk of erectile dysfunction in men.
+ Enjoy fun time
 Sports and physical activity is one way to spend leisure time pleasantly. It can also help strengthen relationships with family and friends when doing it together.


How Much Time is Sport Needed?

If you are not used to exercising at this time and are not actively moving throughout the day, start doing any physical activity that can increase your heart rate. Research shows that walking fast for 1-2 hours per week or about 15-20 minutes per day will reduce the risk of various diseases.

In general, adults aged 19-64 years need two types of exercise, namely aerobic exercise and exercise for muscle strength. The total exercise time needed is around 150 minutes per week. You can share it in a few days. For example 30 minutes per day, 5 days a week.

Aerobic exercises that can be done include cycling or walking fast. The sign that your aerobic exercise is correct is when your heart rate increases and you sweat.

Between aerobic exercises, intersperse with exercises to strengthen the muscles of the legs, hips, stomach, chest, shoulders, and arms. Muscle strength training is very useful to increase your energy and stamina, help you sleep better, improve mood, and increase metabolism.

Here are some examples of muscle strength exercises that you can do at home:


  • Plank position
The face face facing the floor like a push up, with a support body on the forearm and toes. The legs and body are in a straight position like a board, hold for 30 to 45 seconds, then rest. Repeat the movement 5 times. The benefits of this movement are to strengthen the abdominal muscles, back, and
  • Squat movement
Stand straight, feet open shoulder width and toes pointing straight ahead. Bend your knees, lower your body and push your buttocks to the back as if you were going to sit, until your buttocks are parallel to your knees and legs in a 90 degree angle. Make the heel as your body weight, then return to the position Repeat the movement 25 times, as many as 5 sets. This movement is to strengthen your back thigh muscles and your buttocks.


Movements such as push ups and sit ups can also be done to train your muscles. In addition, exercising your body muscles can be done through simple ways such as going up and down stairs, walking to the office if possible, or by stretching between work hours to improve your posture and increase your energy and performance. Whatever type of exercise you choose, make sure it matches your needs and physical abilities. Achieve the benefits of exercise for a better quality of life. Happy exercise!

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