Benefits of a Regular Exercise Program

Exercise is one of the most important activities in one’s life. The level of physical
activity defines a person’s health. Regular physical activity has countless benefits. Like all
machines, human muscles have fuel. The fuel originates from the intake of food. Not all nutrients
from the food eaten can be converted into usable energy. Most of the energy is thus stored in the
form of fat, proteins, and carbohydrates. Regular exercise is essential in breaking down the
energy stored in various forms in the body. Through regular and purposeful physical activity, one
is able to maintain healthy reserves of energy by burning excess energy. Exercise is also useful
in the prevention of various diseases, including coronary diseases. Exercise can thus be used as a
good rehabilitation for various musculoskeletal and coronary disorders. Evidently, regular
exercise is the foundation of good emotional and physical health.
Physical and Mental Health Benefits of a Regular Exercise Program
A regular exercise program helps in the reduction of stress and anxiety. Through regular
physical exercise, one stands to benefit from stress relief. Exercise helps boost the concentration
of norepinephrine, a chemical that is useful in the regulation of the body’s response to stress
(Abou Elmagd, 2016). Aerobic and anaerobic physical activity can help ensure that one achieves
physical health. Studies indicate that exercising for five or more days a week can greatly lower
the stress levels. In addition, after engaging in physical activities, one is likely to get more sleep.
With enough sleep, one can greatly improve their overall level of wellness. Individuals with
anxiety disorders can greatly benefit from regular exercise (Abou Elmagd, 2016). Regular
exercise can help people with anxiety disorders to calm down. The level of anxiety sensitivity
can greatly be lowered through regular physical exercise.

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Another advantage of exercise stems from the fact that exercise helps in the release of
endorphins. Regular exercise can help improve the happiness levels of people who feel
depressed. Health experts recommend that people who are experiencing depression symptoms
can benefit from a regular exercise program. Regular exercise can unlock the doors to one
remaining happy (Abou Elmagd, 2016). One’s overall mood can be boosted instantly after
engaging in 30 minutes of physical exercise. Another advantage is the fact that a regular exercise
program can help boost one’s self-confidence. Regular physical exercise can boost one’s self-
esteem and also elevate one’s perception of their level of attractiveness. One’s self-worth greatly
improves after engaging in a few weeks of regular exercise (Abou Elmagd, 2016). Young people
who face esteem issues can greatly benefit from regular exercise.
Regular exercise can help improve the working of the brain. Studies have shown that
regular exercise stimulates the formation of new brain cells and also helps in boosting the overall
brain performance (Abou Elmagd, 2016). The levels of a brain protein called brain-derived
protein (BDNF) are boosted when one engages in cardiovascular exercise. Decision making is
thus boosted through the release of BDNF (Abou Elmagd, 2016). Higher thinking and learning is
improved through physical exercise. Regular exercise is also believed to sharpen memory. The
ability to learn new things, as well as the ability to remember is boosted by regular physical
exercise. Cells in the hippocampus responsible for memory and learning are greatly produced
when one engages in regular exercise. In children, regular exercise improves vocabulary
retention as well as the ability to learn new things.
Regular exercise helps in the reduction of risk of heart disease. Cardiovascular disease is
one of the leading causes of death in the United States. Regular physical exercise greatly lowers
the risk of getting cardiovascular disease and also lowers the risk of dying from a heart attack.

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Experts estimate that the risk of dying from a heart attack is lowered by up to 60 percent through
regular exercise (Abou Elmagd, 2016). Preventative medicine specialists argue that it is
important to ensure that one engages in regular exercise to ensure that they reduce the risk of
heart failure and heart attack (Abou Elmagd, 2016). Regular exercise also lowers the risk of
getting diabetes. Diabetes is a disease that is characterized by unregulated levels of blood sugar.
Diabetes can lead to other serious health problems, including blindness, heart disease, and kidney
dysfunction (Abou Elmagd, 2016). The risk of type 2 diabetes can greatly be reduced through
regular physical exercise. Regular exercise helps in keeping the level of blood glucose in check.
Regular exercise helps in lowering the risk of cancer. Cancer causes many deaths across
the world. Cancer is primarily caused by environmental exposure to cancer agents. Lifestyle is
also a major contributor to cancer (Abou Elmagd, 2016). Inactivity is one of the major
contributors to cancer. A sedentary lifestyle is believed to be a leading cause of coronary cancer.
In women, regular exercise can help reduce the risk of breast and endometrial cancer. There
lacks sufficient evidence on whether regular exercise can help alleviate the risks of other forms
of cancer. In addition to reducing the risk of cancer, regular exercise helps in the increased bone
mass. Bones are critical in the day to day body functions. Bones permit movement and help in
protecting internal organs (Abou Elmagd, 2016). When one loses bone mass, they develop a
condition known as osteoporosis. Regular exercise is crucial in the strengthening of bones and
thus helping in the reduction of loss of bone mass. It helps slow the loss of bone density that
comes with age. Bone fractures can be prevented through regular physical exercise. The
mechanical processes involved in exercises can help ensure that one gets strong muscles as well
as strong bones.
Chronic Physiological Responses

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There are various physiological changes that occur when one engages in a regular
exercise program. The principal changes occur in the muscles, bones, and the cardiovascular
system. When the human body is challenged with any physical task, it responds through various
changes in functions. The cardiovascular and respiratory systems help ensure that the body has a
sufficient supply of oxygen. The cardiovascular and respiratory systems also ensure that the body
has sufficient nutrients while ensuring that the body gets rid of metabolic waste products. The
cardiovascular system responds to increased demands of exercise (Powers & Dodd, 2017). The
cardiovascular response is directly responding to the demands of exercise for any given exercise.
The blood flow changes when a person begins exercising. When one is resting, the skin and
skeletal muscles receive approximately 20 percent of the cardiac output. When one is exercising,
more blood is sent to the skeletal muscles that are active. As one exercises, the body temperature
also increases, and more blood is sent to the skin. With exercises that take a longer duration of
time, cardiac output is redistributed to the skin to deal with the increase in body temperature.
Dynamic exercise increases arterial blood pressure. The system is mainly attributed to systolic
blood pressure. Systolic blood pressure goes up as the rate of workout increases. The peak is
achieved when the pressure reaches between 200 and 240 millimeters of mercury. The increase
in arterial pressure is a desirable response to exercise (Mazzeo et al., 1991). The changes in
blood pressure following an exercise program help guarantee proper regulation of blood
pressure, especially in hypertensive patients.
Exercise also results in an increase in muscle strength. When one exercise, the muscles
become stronger, and this results in an increase in the level of strength. Muscular strength is
improved even with modest exercises. Exercise is also associated with muscular endurance.
When one exercises on a regular basis, their level of endurance increases significantly. One is

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also likely to achieve a high level of flexibility following an exercise program. Routine
stretching ensures that muscles can stretch and bend with ease (Mazzeo et al., 1991). Muscles
and tendons soften, and this enables one to be more flexible. Through flexibility, muscle-tendon
injuries can be prevented.
Importance of the Warmup and Cool Down Before and After Exercise
Warming up before starting to exercise as well as cooling down after exercise are two
important activities. Warming up helps ensure that then the body is well prepared for the
physical activities that follow (Abou Elmagd, 2016). Warming up ensures that blood flow
improves substantially. It opens up blood capillaries and ensures that muscles have a sufficient
supply of oxygen. To this end, warming upsets the muscles on the right track before one begins
exercising. Warming up ensures that one gets the necessary oxygen efficiency. A warmup
ensures that the body temperatures are raised. Oxygen is released from the blood with ease and
in an efficient manner. Warming up also ensures that nerve transmission and muscle metabolism
are improved. Muscles thus perform well after a warmup. Through warming up, one is able to
achieve faster muscle contraction and relaxation (Abou Elmagd, 2016). Warming up can be a
great way of preventing injuries. Improved blood flow ensures that muscles are less likely to tear
or twist in a harmful way. When muscles are well prepared for exercises, one is less likely to
sustain injuries from exercises.
Cooling down helps one to recover after intense exercise. Recovering post-workout is
important. Through stretching after an exercise, the lactic acid that builds when one is engaged in
an exercise can be released (Abou Elmagd, 2016). Cooling down also ensures that muscle
soreness is reduced significantly. Cooling down ensures that one’s body is ready for the next

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exercise. It also aids in the recovery of pre-exercise heart rate and blood pressure. Failure to
undertake a warm down can result in various adverse effects, including dizziness.
Importance of Including Flexibility in An Exercise Program
Flexibility allows for easier and deeper movements. Flexibility ensures that one is able to
build strength and stability. Flexibility is important because it allows one to achieve a greater
range of motion and improve the level of balance. Flexibility should be included in all exercise
programs because it results in fewer injuries (Abou Elmagd, 2016). Flexibility ensures that one’s
muscles are able to withstand more physical stress. Muscle imbalances are eliminated through
flexibility. Flexibility reduces the pain that could result from physical exercises. Through
flexibility, one is likely to experience a decrease in the number of pains and aches. Flexibility
also reduces the level of muscle cramps.
Benefits of Resistance Training
Resistance training improves muscle strength and tone. This ensures that one is protected
from muscle injuries associated with physical exercise. Resistance training also improves
functional strength and flexibility (Kraemer & Ratamess, 2004). Resistance training also ensures
that one increases their bone mass and density. Through resistance, training one is able to avoid
bone-related problems such as osteoporosis (Kraemer & Ratamess, 2004). Bones become
stronger and thus are less likely to break. Resistance training is also important in weight
management. Resistance training lowers body mass. It increases muscle to fat ratio, which is
important in maintaining and attaining ideal weight (Kraemer & Ratamess, 2004). Research also
indicates that resistance training helps in the reduction of back pain. Resistance training increases
back strength, and this ensures that it reduces the level of back pain.

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Health Consequences of a Sedentary Lifestyle
A sedentary lifestyle is characterized by the absence of physical activity. People who lead
sedentary lifestyles sit for long periods of time without engaging in any form of physical
exercise. In the United States, many citizens have adopted sedentary lifestyles, which has raised
the alarm (Powers & Dodd, 2017). One of the problems that stem from adopting a sedentary
lifestyle is the fact that it increases the risk associated with cardiovascular diseases. Sitting for
long periods of hours increases the risk of mortality stemming from heart conditions. In addition,
one is likely to get type 2 diabetes through prolonged periods of sitting (Powers & Dodd, 2017).
A sedentary lifestyle also increases the risk of certain types of cancers, including coronary
cancer.

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References

Abou Elmagd, M. (2016). Benefits, need and importance of daily exercise. International Journal
of Physical Education, Sports and Health, 3(5).
Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and
exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.
Mazzeo, R. S., Bender, P. R., Brooks, G. A., Butterfield, G. E., Groves, B. M., Sutton, J. R., … &
Reeves, J. T. (1991). Arterial catecholamine responses during exercise with acute and
chronic high-altitude exposure. American Journal of Physiology-Endocrinology And
Metabolism, 261(4), E419-E424.
Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness, the Mastering Health edition (7th
ed.). Retrieved from https://redshelf.com