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Chances are you’ve heard countless times that exercising regularly is “good for your health”. But did you know that, deep down, it can also help you feel good? Doing the right amount of physical exercise can increase your energy level and even help you improve your mood.

That is why, in this article, we will give you the effective reasons to start moving, see and feel better, here we give you 5 advantages of regular physical exercise. If you practice it at least three times a week, in a period of no less than 30 minutes, you will notice the difference.

Why is it important to exercise regularly?

Maintaining a healthy lifestyle with a balanced diet and exercising regularly helps maintain good health and prevent disease. Do you need another reason to start in sports?

The sport adapts to any age, can be started independently of the physical level of each one and provides general well-being from the first day. The benefits for the physical and mental health of children, adolescents, adults and the elderly have been widely researched and tested.

Global recommendations on physical activity for health

The World Health Organization (WHO) has developed the ” Global Recommendations on Physical Activity for Health” with the overall objective of providing policymakers with guidance on the role of physical activity in the prevention of non-communicable diseases. transmissible (ENT).

The recommendations in that document distinguish three age groups: 5-17 years, 18-64 years and over 65 years.

We give you 5 more reasons to exercise

If you still do not have enough reasons to start practicing sports, we will highlight 5 of the main benefits of doing it on a regular basis:

1. Improves general health

Practicing exercise on a regular basis may help reduce the chances of suffering from many diseases: diabetes, osteoporosis, cancer, etc. Thus, we have in our hands an essential prevention tool for our health.

Everything we do in a preventive way will be better and sport is one of the most effective methods.

2. Exercise improves functional age

That is, it measures a person’s ability to function effectively in the surrounding environment, where strength and other physical abilities have a lot to say.

We all know someone who at 50 years of age has a better physical level than many of 30, people who are marathoners with more than 75 years and others who are dependent on that age to perform their most daily tasks.

The health of an elderly person should be measured in terms of function rather than disease. The practice of physical activity in an older person is associated with a decrease in the risk of several chronic diseases related to aging.

3. Improves the feeling of well-being

The mood of those who practice sports is much more positive because there is an important anxiolytic effect in anyone who performs the physical activity of moderate intensity.

Different studies have shown that sports practice helps reduce stress and improve mood. This is so due to the variables of biological types, such as the segregation of endorphins, which take place when you exercise. Endorphins are known as happiness hormones.

4. Increase your mental capacity

See that you are capable of doing more things than you thought, surpass yourself and surrender to the exercise looking for more. That strength that at first seems only physical has a lot of mental.

That successful person in a sport is a person who has a mind trained to sacrifice, to stand firm in a decision, to fight even when it seems that there is no strength left.

And if you can do all that while exercising, imagine everything you can face outside of the gym. It helps concentration in general and to have more commitment to oneself.

5. Physical exercise can also help look better

People who exercise burn more calories and look more toned than those who do not. Since it improves the process of cellular oxygenation, it serves as a complement to delay the appearance of signs of aging. In addition, physical exercise can help keep the body at a healthy weight.

With all these benefits, there is no other option than to recommend everyone to exercise regularly. Both cardiovascular training and strength training will provide innumerable improvements in the field of health.

Managing stress can be very complicated and can become a vicious circle that, paradoxically, generates more stress.

Although, a certain level of stress is considered beneficial to produce energy loads that help overcome difficult situations, such as a test or responsibilities of work or home if unchecked can be harmful.

Fortunately, there are techniques and habits to control it and prevent it from paralyzing us, make us react without control or cause us anxiety and even physical discomforts.

The problems of stress

Dr. Hans Selye identified 3 stages of stress that define the different states that we experience when we are exposed to stressful situations:

1. The alarm status. 
It is the immediate response to a dangerous or difficult situation. At that moment, the rhythm of the heart increases, hormones such as cortisol are released and the body receives an energetic charge of adrenaline that helps it to react.

2. State of resistance. 
After the first impact of stress, it is normal for the body to relax and recover its normal levels. However, if we do not overcome the stress situation, the body remains on alert and gets used to high levels of blood pressure and hormones.

3. State of exaltation. 
Stress becomes chronic and the body exhausts its reserves to fight it. At this point, the impact is felt emotionally and physically with different reactions:

• Exhaustion
• Depression
• Burnout syndrome
• Anxiety
• Weakened immune system
• Gastrointestinal and cardiovascular affections

The stressful situations sometimes invariably accompany us, but if we find a way to handle many of its negative consequences can be avoided or at least reduced.

How to manage stress?

The American Psychological Association considers that there are different types of stress and that there is no uniform methodology to handle it. Each person must find their own way. The only thing that applies to everyone is discovering what causes stress in order to reduce its influence.

Here are some recommendations:

Separate temporarily from the cause of stress.

Once you have identified the situation that causes you to stress, put it aside within reason. It is not about avoiding a problem that you have the obligation to solve, but about giving it a break both in time of attention and in mental dedication.

Do exercise.

A study conducted with 288 families over 10 years showed that those who exercise reflect less anxiety and overcome more easily the initial stages of stress than those who do not practice any physical activity.

These are the product of several reactions that occur in the body while exercising.

1. The body releases endorphins, which are natural painkillers produced by our body.
2. Hormonal activity is reduced with exercise, so less cortisol is released, which is a stress stimulant.
3. Exercise facilitates sleep so that the body and mind have more rest.

A daily exercise routine, such as walking, dancing or riding a bicycle, for example, will help to manage stress.

Practice yoga

Within the exercise routines, few are as effective as yoga when we talk about stress. In addition to the exercise benefits explained above, studies have shown that yoga works as an antidepressant and anxiolytic, in addition to relaxing the mind.

Additionally, yoga favors concentration, so it will help to separate you mentally from the cause of stress. Find a suitable place and dedicate a few minutes a day to practice and disconnect.

Meditate

The meditation also helps relax the body and mind. The focus on breathing or the environment will force you to move away momentarily from the problem caused by stress and give you a new perspective.

Test natural antidepressants.

Infusions of natural herbs such as valerian, green tea or lemon balm have proven effects in reducing stress.

Do fun activities with family or friends.

Any additional activity that helps clear thoughts is useful for managing stress. If you focus your attention on something other than problems, you will give valuable rest to the body and mind. If this activity is fun it will be more helpful, because laughter helps to release stress.

You can also do other activities that give a rest to the mind and body. Listen to music, visit new places in the company of friends or family, practice a hobby like painting, writing or doing crafts. Doing different and entertaining things will take you away from the problems.

If none of these things work, professional help is always a good solution. A therapist is prepared to deal with stress problems and to guide you on the best path to overcome it.