By Ogechukwu Agwu
Generally, people indulge in one form of exercise or the other because they want to lose weight or trying to kip fit. Other times it could be because they are trying to keep their body at certain weight. Whatever it is, we do the body a whole lot of good when we exercise.
According to weightlossresources.uk, “exercise is also known as physical activity. In simple terms, exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.”
When exercising, stick to what is comfortable to your body, because what may be too little for someone may be too much for you. It is always advisable that you find a suitable level of exercise for your body then you start gently and slowly increase the intensity and the length of the time that you exercise for.
According to an expert, “when looking for a suitable exercise, challenge your body and be at a greater intensity than your usual level of intensity of daily activity.
“Don’t go crazy or you may suffer in the morning! However, don’t be shy about getting hot and sweaty during your workouts but make sure that you can still talk. Your aim should be to gradually increase your activity levels over time. As your body adapts to meet the new challenges that you set for it your routine will become easier. When it gets easier it is time to increase the exercise intensity or try something new. Choose a type of exercise that you will enjoy that way you are more likely to continue doing it on a regular basis.”
This probably isn’t the first time that you will be reading that exercise is good for you. The question is: Do you know that exercise benefits every part of your body?
Ife Ayeni, CEO, Robayek Fitness Centre, explains that exercise is a form of physical activity that improves your mental and physical health and keeps you fit.
According to him, there are a lot to gain, which are highlighted below.

Improvement of energy levels
When you exercise, you are increasing your energy levels. Exercising aids in improving the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles.  When your cardiovascular system works better, everything seems easier and you have more energy for the fun stuff in life.

Improvement of muscle strength
Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.

For the body and mind.
Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
Aside from the above, exercise helps you look better. It makes one age well. Nollywood sensational actress, Kate Hensaw, who doesn’t look a day over 20, said in her interview that ‘fitness is a lifestyle.’
Exercise may not seem like it’s working till you start to age; then you will start to thank your body. Exercising is more important to women, as studies have shown that women are prone to a condition that weakens their bones called osteoporosis. Weight bearing exercise, like running, can be a great way to keep the bones strong.
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Weight loss and lowering risk of diseases
Maintaining a healthy weight by exercising decreases a person’s chances of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
Exercise also reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart.  Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.
Regular exercise helps to control blood glucose levels, which helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.

Helping memory
Studies have shown that exercises can boost the memory and help you learn better. By engaging in the right amount of exercise, you are actually giving your brain a little bit of pick me up. That way your brain gets more energy and oxygen as well.

For good shape and posture
According to a fitness expert, “getting good shapes and postures is another major reason, aside from losing weight, that makes people come to the gym.
People with bad posture can do their selves a whole lot of good by exercising the muscles that is holding them back. Exercising your abs, back and other muscles regularly can go a long way in fixing the posture, whether standing or sitting.

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Keeping insomnia at bay
The National Sleep Foundation says a regular exercise can help you sleep better. So if you are having trouble sleeping at night you should try exercising. The best time to work out is in the morning or the afternoon, rather than before bed—if you exercise too closely to bedtime, it can actually have the opposite effect!

Enhancement of immune system
Exercise improves your body’s ability to pump oxygen and nutrients around your body, which are required to fuel the cells that fight bacteria and viruses. Staying active reduces the likelihood of developing some degenerative bone diseases
Weight bearing exercise, such as running, walking or weight training, lowers your risk of both osteoarthritis and osteoporosis.

Reduction in risk of certain cancers
Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced. Studies by the Seattle Cancer Research Centre have suggested that 35 per cent of all cancer deaths are linked to being overweight and sedentary.

Improvement of mood and sense of well-being
Physical activity stimulates the release of endorphins, which make you feel better and more relaxed.  This, in turn, improves your mood and lowers your stress levels.

How much should you exercise?
While you might be wondering the suitable amount of exercise to indulge in, the American College of Sports Medicine current guidelines suggest that to stay healthy, adults, between 19 and 64 should try to be active daily and follow these recommendations:

Cardiorespiratory Exercise: Often abbreviated to ‘cardio’ is any exercise that increases the heartbeat and breathing rate and they include exercises such as walking, running, swimming, cycling, dancing and team sports, such as football, hockey, basketball etc. They recommend that an adult should get at least 150 minutes of moderate-intensity exercise per week.
These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types. One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.
For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently.
Even if you can’t reach these minimum targets, you can still benefit from some activity.
Another kind of exercise they recommend is known as resistance exercise, which is concerned with working the bodies muscle groups and building strength. It is advisable that adults train each major muscle group, two or three days each week using a variety of exercises and equipment.
Older persons should engage in very light training, especially if they are new to exercising.