You know very well that exercise is good for your health.
But do you know how?
Exercise is known to increase bone density and improve overall bone health. However, not all exercises are equal when it comes to building strong bones or preventing osteoporosis (bone mineral loss). This is not only true for casual gym goers but elite athletes as well.
Bone density increases directly coincided with the amount of exercise performed. According to the investigators, jumping 20 times twice daily resulted in 75 percent greater BMD than doing 10 jumps twice daily.
Bone mineral density: BMD, a measure of bone density, reflecting the strength of bones as represented by calcium content. The BMD test detects osteopenia (mild bone loss, usually without symptoms) and osteoporosis (more severe bone loss, which may cause symptoms).
Exercise is one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood.
Possible reasons are that regular exercise helps boost production of 'feel-good' chemicals in your brain. Physical activity can help increase levels of the “feel good” chemicals, endorphins and serotonin. Helps distract your mind from anxious thoughts.
Exercise affects the brain on multiple fronts. It increases heart rate, which pumps more oxygen to the brain. It also aids the bodily release of a plethora of hormones, all of which participate in aiding and providing a nourishing environment for the growth of brain cells.
Exercise improves your energy levels by increasing the flow of blood to the heart and blood vessels.
But do you know how?
What happens in your body when you exercising?
ATP, or adenosine triphosphate, is chemical energy the cell can use. It is the molecule that provides energy or your cells to perform work, when you move your muscles to do anything like walking, lifting, pulling, jumping,etc
To create more ATP, your body needs extra oxygen, so breathing increases when you exercise and your heart starts pumping more blood to your muscles. Without sufficient oxygen, lactic acid will form instead.
Tiny tears in your muscles make them grow bigger and stronger when they heal.
Muscle hypertrophy, or the increase in muscle mass due to exercise, particularly weight training, is a noticeable long-term effect of exercise. Additionally, with exercise improvements to the circulatory and respiratory systems can facilitate better delivery of oxygen and glucose to the muscle.
(Muscle hypertrophy: Increase in muscle mass due to exercise)
Increases in muscle mass are not the only long-term effect of exercise. With sufficient training the metabolic capacity of a muscle can change, delaying the onset of muscle fatigue. Muscle specified for high intensity anaerobic exercise will synthesize more glycolytic enzymes, whereas muscle for long endurance aerobic exercise will develop more capillaries and mitochondria. Additionally, with exercise improvements to the circulatory and respiratory systems can facilitate better delivery of oxygen and glucose to the muscle.
Exercise is known to increase bone density and improve overall bone health. However, not all exercises are equal when it comes to building strong bones or preventing osteoporosis (bone mineral loss). This is not only true for casual gym goers but elite athletes as well.
Best Exercises for Bone Density
The benefits of exercise can be felt at any age and with as little as two to three days of exercise per week. Even in older women for whom jumping and running may be inappropriate, resistance training can help stimulate or maintain BMD in the weight-bearing bones.
With resistance training, the force of muscle pulling against bone appears to be enough to stimulate bone growth even if the actual stress placed on the bone is moderate. The range of exercises linked to increased BMD include:
- Weight training, especially squat exercises
- Plyometrics (jump training)
- Stair running
- Body weight exercises
- Jump roping
- Running
- Hiking
- Tennis
- High-impact aerobics
Bone density increases directly coincided with the amount of exercise performed. According to the investigators, jumping 20 times twice daily resulted in 75 percent greater BMD than doing 10 jumps twice daily.
Bone mineral density: BMD, a measure of bone density, reflecting the strength of bones as represented by calcium content. The BMD test detects osteopenia (mild bone loss, usually without symptoms) and osteoporosis (more severe bone loss, which may cause symptoms).
Exercise is one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood.
Possible reasons are that regular exercise helps boost production of 'feel-good' chemicals in your brain. Physical activity can help increase levels of the “feel good” chemicals, endorphins and serotonin. Helps distract your mind from anxious thoughts.
Exercise affects the brain on multiple fronts. It increases heart rate, which pumps more oxygen to the brain. It also aids the bodily release of a plethora of hormones, all of which participate in aiding and providing a nourishing environment for the growth of brain cells.
Regular exercise is one of the best things you can do for your health. It has many benefits, including improving your overall health and fitness, and reducing your risk for many chronic diseases. There are many different types of exercise; it is important that you pick the right types for you. Most people benefit from a combination of them:
- Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
- Strength, or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band.
- Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg.
- Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.
Both regular exercise and increased physical activity add years to your life and life to your years.
Health benefits are obtained from increasing the amount of any physical activity you do. The more you do, the greater the benefits. Physical activity is any movement that uses energy. Exercise is physical activity that is structured and is done at a certain intensity for a certain length of time. We engage in physical activity for health benefits if we wish to avoid disease and delay death. We engage in physical activity for fitness benefits in order to improve some components of physical fitness (cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, and body composition).
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits. Most importantly,
regular activity can improve your quality of life.
People who exercise regularly tend to do so because it gives them an enormous sense of well-being. They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. And it’s also powerful medicine for many common mental health challenges.
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Perfectly elaborated . Easily provides someone a better knowledge about exercise.
ReplyDeleteThank you brother for your kind words. These words motivate .
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