Everyone needs a healthy body, but for those who work in an office, what is the most effective way to exercise? Aerobic exercise? Anaerobic exercise? Do you need to exercise every day?
In fact, just get into the habit of exercising regularly.
What is regular exercise?which statement is true about regular exercise Let’s read on.
In modern life, many people have gotten used to a sedentary lifestyle, with a large portion of American adults rarely engaging in physical activity, and even a quarter of them not exercising at all. This habitual lack of movement not only affects people’s health but also increases the risk of developing diseases.
Regular exercise is crucial for our health. First and foremost, it helps protect us from diseases, particularly by preventing oxidative damage and inflammation, which are major mechanisms behind many modern degenerative diseases. Regular exercise also improves cardiovascular health, enhances stress resilience, and regulates blood sugar, offering numerous unexpected benefits for overall well-being.
regular exercise benefits individuals of all ages. For children and adolescents, regular exercise improves cardiovascular and muscular fitness, enhances bone health, and promotes healthy biomarkers for cardiovascular and metabolic health. For adults and older adults, regular exercise reduces the risk of premature death, cardiovascular diseases, cancer, and metabolic syndrome, while also preventing weight gain, improving cardiovascular and muscular fitness, preventing falls, and alleviating symptoms of depression. Recent research even suggests that regular aerobic exercise in late life can prevent genomic instability characterized by DNA damage and telomere dysfunction.
Also, it is believed that regular aerobic exercise leads to weight loss. Surprisingly, for many people, aerobic exercise is not effective for weight loss. This can be attributed to three main reasons: the relatively low calorie expenditure during exercise, the tendency for active individuals to consume more food, thus negating the weight-regulating effects of exercise, and the possibility that excessive aerobic exercise may lead to increased fatigue and prolonged sedentary behavior.
Moreover, excessive aerobic exercise has several detrimental effects on the body, including increased oxidative damage, suppressed immune function, and reduced fat metabolism. Excessive training, in particular, can disrupt cortisol levels, leading to cortisol imbalance, which promotes abdominal fat accumulation and muscle loss, further contributing to weight gain.
So, how should we exercise regularly?
Should we go to the gym every day and work out until we are exhausted, or should we just go to one once or twice a week?
which statement is true about regular exercise？
regular exercise doesn’t need to be excessive. You can aim for 150 to 300 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous exercise, choosing activities like jogging, cycling, or basketball. One of the best ways to incorporate regular exercise is to integrate it into your daily routine, such as walking or biking to work, taking the stairs instead of the elevator, gardening, or doing yard work. Accumulating several hours of low-level activity in this manner mimics our ancestors’ activity patterns, helping to maintain a healthy weight, promote proper metabolic function, and lay the foundation for more intense activities.
Additionally, you can set aside 2 days per week for strength training targeting major muscle groups (legs, buttocks, back, chest, shoulders, and arms), using exercises like push-ups, bodyweight squats, and sit-ups, which can be done at home.
This exercise plan goes beyond the norm for most people and will undoubtedly benefit you greatly in the long run.
which statement is true about regular exercise.Do you understand now?
References:
- The Centers for Disease Control and Prevention (CDC) states that regular physical activity is one of the most important things you can do for your health. It can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities1.
- The National Institute on Aging also emphasizes the importance of exercise and physical activity. It states that exercise is good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own2.
- The CDC also provides information on the long-term benefits of regular physical activity for adults 65 and older, stating that it provides important health benefits for chronic disease3.
- The Centers for Disease Control and Prevention (CDC) recommends that adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity each week1. They also suggest that some physical activity is better than none, and adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits1.
- A study from Harvard University indicates that physical activity lowers cardiovascular disease risk in part by reducing stress-related signaling in the brain2. This suggests that regular exercise, even if it’s not excessive, can have significant health benefits.
- Research led by investigators at Harvard-affiliated Massachusetts General Hospital (MGH) and Boston University provides specifics on how different types of physical activity affect cardiorespiratory fitness3. They found that people who increased their steps per day, participated in a greater amount of moderate-to-vigorous physical activity, or reduced their sedentary time showed improvements in distinct aspects of cardiorespiratory fitness3.
- A study from MIT shows how exercise and diet affect the body4. They found that high-fat diets push all of these cells and systems in one way, and exercise seems to be pushing them nearly all in the opposite way4. This suggests that regular exercise can really have a major effect throughout the body4.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.