What happens in your body when you exercise?
When you jog, play tennis or dance, your muscle metabolism fueled by high oxygen supply goes up with the help of increased breathing effort by lungs and pumping action by heart. Glycogen (stored carb), glucose and fatty acids are the main energy source during exercise. Muscle size and strength increases with regular work out.
What is METs?
METs is the measuring unit of exercise and the rate of energy use. Higher the METs more vigorous the exercise. For example: Sitting or lying down is 1 MET as compared to walking (2 to 3.5 METs), dancing (4.5 to 9 METs), playing tennis (6 METs) or skiing (4.5 to 9 METs)
Pic source: Wix Library
Benefits of regular exercise:
Lowers the risk of hypertension, high cholesterol, diabetes, and heart disease
Lowers the risk of bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach cancers
Improves memory, sleep quality and prevents memory loss
Reduces anxiety, depression and improves mood
Helps in weight management and improves bone health
Lowers the risk of falls and injuries
In pregnant women, it helps in preventing excessive weight gain, diabetes and high blood pressure during pregnancy as well as postpartum depression after pregnancy.
Source: US Department of Health and Human Services
How much you should exercise?
Standard recommendation for adults is to get at least 150 minutes of moderate intensity aerobic exercise per week or 75 minutes of vigorous aerobic exercise per week or a combination of both spread out throughout the week. Moderate to high intensity muscle strengthening exercise on at least 2 days per week has added benefit.
Creative ways to get some exercise during your busy day
Workdays are busy. There is no shortage of work and chores. Thinking out of the box and blending exercise routines within your day will keep you moving.
Simple routines like parking far from work and walking, working on a standing desk, taking stairs instead of elevators, taking intermittent breaks to do brisk walking, playing with kids, walking your pet etc. can add up and help you achieve your exercise goal.
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