Sensational Benefits You Must Know Before You Start Exercising

Sensational Benefits You Must Know Before You Start Exercising (#16 & #17 Will Blow Your Mind)

"Five top reasons why people exercise

1) Weight or fat loss

2) Body shape change or tone

3) Get more energy or feel better

4) Increase fitness level

5) Enhance the quality of life"

-Prabal Arora

People have always been skeptical about exercising. Some think it's for youngsters who want to build a muscular body in the gym; some consider it a waste of time, unsafe and tedious. Some believe it takes too long to exercise, some don't know how to do, and the rest don't have time to exercise. The fact is that there are numerous benefits of exercising, and there is not even a single harmful effect. Isn't exercise the best way to keep your mind, body and soul in the peak state?

The body has limitations; the mind does not. Anyone, in any physical condition can be involved in strength training or any form of aerobic exercise. There are ways to tweak, amend and change poses in the right manner while exercising, and one can strengthen muscles and improve bone density even if someone has any physical challenge.

"The body is first built in mind, then in the gym."

-Prabal Arora

I have listed a few strong reasons why everyone must exercise to live a healthy and happy life.

1. Increases Muscle Mass, Power and Sports performance

An average person loses approximately half a pound of muscle every year after 20 due to sarcopenia, which means we lose about 5 pounds by 30 if we don't exercise significantly lift any weight. This process of losing muscles is called sarcopenia.

Strength training helps you reverse sarcopenia, which means it prevents the loss of muscles and builds muscle mass. Your muscles get stronger, bigger, stretch more, and perform better in lifting heavy things that too, with speed at home, gym, or during sports.

Stronger muscles bring power and speed in any activity. Hence, strength training has a direct impact on sports performance. Children who do strength training perform better in sports such as soccer, netball, volleyball, cricket, swimming etc. than those who don’t. Secondly, if you are maintaining your muscles, it helps you increase your aerobic power and attain a healthy lean muscular body.

The interesting point here is that muscles deplete over time even if you engage in cardiovascular activities such as swimming, cycling and walking. This is known as atrophy of muscle tissues which can be reversed through various strength training exercises conducted regularly. Isn't it one of the most important reasons why our matured motivated people (older generation) should start working out in the gym or at home?

"You are Just Like Weights; the More You Lift, the Stronger you Become."

-Prabal Arora

2. Builds Aerobic capacity

 Your aerobic capacity is directly related to muscle endurance, flexibility and strength of heart and bone. Aerobic capacity is our body's ability to perform at its optimum level by transporting oxygen through the blood to the working muscles.

Researches have shown that we lose our aerobic strength by almost 1% per annum. For example, if this loss started at the age of 30, by the time we reach 80, we lose nearly 50% of our maximum aerobic capacity. The great news is that you can compensate for half the loss by exercising regularly, which means you will lose only 25% in those 50 years. That's why improving aerobic capacity by exercising is very vital.

"More Oxygen Body Uses, More Energy it Produces. Get Huffy-Puffy to get Fit."

-Prabal Arora

3. Reduces Fat, Builds a leaner Physique and get Fit

As exercise helps in increasing the metabolic rate, fat mass gets reduced, and you get fit. Building more muscles assists in burning fat faster, and you burn more calories. Approximately half a kilo muscles built helps you burn off 50 to 100 calories a day. The fitter you are, the higher is the metabolic rate, hence, faster reduction in fat. Won't you appreciate why strength training is so crucial for those who are looking to lose weight?

By combining strength training with an anaerobic exercise programme (HIIT High-Intensity Interval Training), you can become a fat-burning machine, lose weight and get in shape faster. Fat accumulated around the waist is known as visceral fat. Some people call it love-handles. You can burn that through anaerobic exercises or having them around your waist can be avoided with a regular workout. When you bring your body in an anaerobic state, you start extracting more energy from fat. Your respiratory quotient (RQ) decreases, which means the body starts using more energy from fat than carbohydrates. Therefore, you burn more fat than carbohydrates in comparison to the person whose RQ is high.

Let's take the example of two individuals having the same weight. First one has a muscular body, whose physique is toned, hard, small and lean. The other one has fat in the body that is lumpy, soft, and he is two times the size of the first person's muscular body. Isn't it surprising? So, if you want to become a fat burner, overload yourself with weights to build more muscles.

"Focus on Getting Healthy, Fit and Strong “ Weight Loss is Just the By-product."

-Prabal Arora

4. Increases Metabolic rate

As we grow old, we lose muscle tissues causing metabolism to slow down. If you have a sedentary lifestyle and don't exercise, your metabolism slows down by about 2% in a decade. In some cases, even.5% per annum if someone is very inactive.

One of the significant benefits of strength training is that you lose 50-100 calories per day when you put on one pound of muscle on your body. This increases your metabolic rate. Studies have shown that lifting heavy weights in a '10-week training programme' increases our resting metabolic rate up to 2%. Those who don't strength train have a lower metabolic rate.

"Overload and Upload “ A Way of Life to Live to the Fullest"

-Prabal Arora

5. Decreases Risk of Type II Diabetes, Improves Digestive system

Increased muscle mass due to strength training activates an increase in the uptake of sugar molecules (glucose) by the cells; hence, fewer chances of type II diabetes.

Insulin hormones are generated in our spleen by the pancreas. These hormones regulate sugar in the blood and transport it to the working muscles. If the body doesn't create enough insulin hormones, a higher level of sugar will remain in the blood, which can cause various challenges such as organ failure, vomiting and breath shortness. One may go into a coma even if timely treatment is not done. With regular exercises, one can increase insulin sensitivity. When you exercise, you burn glycogen stored in muscles, improving the body's insulin sensitivity. After the workout, muscles extract glucose from the bloodstream to replenish their glycogen level. Hence, it prevents the body from type II diabetes.

If you are fit and exercise regularly, your digestive tract becomes stronger over time. Blood flow to all your muscles is increased, keeping muscles in the digestive system quite active. Your digestive system remains healthy, and it allows food to pass quicker all the time, even if you are resting. Simple exercises like walking, jogging or sprinting improve your digestive mobility significantly.

Source: https://www.healthspan.co.uk/advice/why-exercise-is-good-for-your-digestive-system

Even constipation can be treated by exercising over some time. A sedentary lifestyle with an improper diet can cause constipation, stomach cramps, bloating and gas in the stomach. As exercises increase intestinal activity, digestive issues can be avoided. A study conducted at the University of Gothenburg in 2018 revealed that gastrointestinal symptoms with irritable bowel in people could be improved with increased physical activities.

Source: https://www.livestrong.com/article/356356-immediate-effects-of-exercise-in-the-digestive-system/

6.Improves Posture, Balance, Stamina and Strength

Do you know that strong muscles are the reason behind a great posture, whether it's your strong core "abdominal and muscles of the lower back connected to the pelvis and spine - or upper body muscles? Your body alignment depends on the strength and length of your muscles. You strengthen your body's muscles by doing compound and functional exercises, which improves your whole-body posture.

Posture is essential as it helps in flexibility exercises, balancing the body and reducing stress on your muscles. It also reduces the risk of injury during any sport or while exercising  Endurance exercises enhance your stamina; strength training increases strength and power in your body.

"You are the Creator of Your Own Body. How You Want to Look is Your Choice."

-Prabal Arora

7.Increases Bone density and Decreases the chances of Osteoporosis

Time and time again, it has been proved that lifting heavy weights slows down the process of bone degeneration called osteoporosis. Weights put pressure on muscles, making them strong enough to pull bones harder than before, causing bones to get stronger. Secondly, the human body generates more testosterone and oestrogen (male and female sex hormones, respectively), strengthening bones and growth. Women are quite vulnerable to osteoporosis post-menopause due to lack of calcium. Oestrogen helps in laying down calcium in the body. However, the post-menopause oestrogen level in women goes down. Strength training, in their case, helps in maintaining that level that keeps bones in good health.

Please note that weights with cardiovascular exercises can help slow down the degeneration of bones, but it can't reverse osteoporosis or stop bone deterioration completely. Researches have shown that bone mineral density reduces by approximately 1% every year. However, you can increase your bone mineral density by 10% in a short span of half a year through HIIT (High-Intensity Interval training). Lifting things at home, such as a stack of vegetables, buckets of water etc. is not enough. You need to lift heavier weights – be it in any form!

8.Helps in Recovering from Arthritis

Strength training exercises build muscles to support and protect joints. These must be adequately done under the observation of a professional personal trainer who can help you get rid of arthritis.

People are usually scared of lifting weight when they have joint aches. It's the other way round; by lifting weights, they can ease aches and stiffness across joints. You will have less pain, better movement and range of motion. You improve the whole body's functionality.

Bodyweight squats, lunges, push-ups against the wall, rowing, lats pull down, resistance bands and other functional exercises can turn your weaker muscles into strong ones and protect your joints.

9. Less Risk of Heart disease/Heart attack, High blood pressure and Cholesterol

As we age, the heart also becomes weak, just like other muscles of the body. If you don't exercise and have a sedentary lifestyle, you may experience cardio challenges caused by high cholesterol, diabetes and high blood pressure. Higher cholesterol means the flow of triglycerides (a kind of fat) in the blood that accumulates on the arteries' walls, making them hard or blocked. The heart needs to work harder to pump the blood out, which causes more pressure on the arteries' walls and makes us feel tired with the little workload.

Regular exercise can prevent these challenges mentioned above as your heart becomes stronger. Its functioning improves due to increased oxygen level in the blood, enabling the heart to transport blood to the rest of the body more efficiently.

Good cholesterol, termed HDL, protects the heart from cardiovascular diseases. Exercise helps in increasing the levels of HDL in your body.

Hence, it's evident that you can escape from various ailments if your heart functions well, which is possible through regular exercises. Think positive; do positive; get positive results.

"Empower Your Mind with Positivity; Empowered Mind Empowers the Body. Speak Positive Words."

-Prabal Arora

10. Reduces Back Pain or Eliminates

One of the best ways to get rid of back pain is through Yoga. Other methods are by helping through strength training. There have been numerous cases where people have recovered from back pain by doing squats, dead-lifts or lunges.

Exercise enables the discs to exchange fluids for receiving their nutrition. If someone has an injured disc, there would be swelling in some soft tissues surrounding the injured part. By exercising, one can reduce the swelling and avoid letting the disc getting degenerated or malnourished.

Secondly, when you do back exercises, it reduces the muscles' stiffness and makes them flexible. It also improves the functionality, mobility and full range of motion.

11. Lowers the Risk of Injury and Osteoarthritis, Faster recovery

You will be subject to a lower risk of injury if your strong muscles are supporting the joints. Lifting weights makes your muscles strong, which increases the chances of recovering from any injury faster too. It also helps to regain full range of movement, stability and perform better.

You can increase the functional control of the joints by strength training. This reduces the stress, which is caused on your body joints in day to day activities when you lift a weight. Hence, it reduces the possibility of degeneration of joints. This process of degeneration of joints is known as osteoarthritis.

"You are the Creator; you are the Master; you are the Godfather of your Body."

- Prabal Arora

12. Reduces the Chances of Cancer

A sedentary lifestyle promotes cancer. Studies have shown that regular exercising can influence the risk of having some types of cancer.

Regular physical activities can reduce cancer chances such as colon, breast, lung and uterine cancer. Studies conducted several times proved that people who have a very active lifestyle or who exercise throughout their lives have a low risk of cancer.

13. Improves Immune System

Your immune system protects you from diseases. White blood cells (WBC) in our body form the immune system. Exercise helps increase the number of white blood cells, which prepares you to combat viruses, chemical toxins and infections. You have fewer chances of catching flu or other ailments.

If you exercise regularly, your body will develop the ability to reduce inflammation, allowing the immune system to perform better.

It has always been a debatable issue whether exercise strengthens your immune system or not. Over the last few decades, research was conducted to determine whether exercise improves or strengthens the immune system! It's concluded that regular exercise combined with a nutritious diet definitely helps maintain and strengthen your immune system.

14. Improves Breathing process, Boosts energy & Memory, Prevents Dementia

Muscles of the lungs get affected as we age, which in turn affects our breathing process. Cardiovascular exercises help strengthen these muscles so that the lungs may open adequately to get the maximum amount of oxygen and compress to thrust carbon dioxide out.

The fitter you are, the better you recover your breath from HIIT or aerobic exercise and switch over to the next exercise faster than an unfit or less fit person. As exercise improves the breathing process, more oxygen is transported to the cells, making you feel more energetic and less tired after a long day's work.

The American Academy of Neurology went through lots of research studies in 2017 and concluded that regular exercise might help preserve memory and cognitive skills. Your cognitive functioning improves as training delivers more oxygen to the brain. It helps in reasoning abilities, improving reaction time and memory. People think better when they walk or while exercising. It's said that they believe 7% better if they stand and work in comparison to sit and work. Our bodies are designed to stand, not to sit.

Another study found that people who never exercised or did light exercise age ten years earlier than those who exercised medium to high intensity. There is a lower risk of suffering from dementia for them.

"Decor your body with Muscles; Toning, Shaping and Charisma."

-Prabal Arora

15. Improves Fertility level

Research conducted at Harvard University claims that people who exercise and are physically more active have more sperm in their semen and better quality than an average one. The same was found in the case of women. Those who are physically very active and indulged in vigorous exercises have a better fertility rate and lower miscarriage rate. As their oestrogen level does not drop, their natural lubrication for sexual intercourse doesn't decrease as they age, and pelvic organ doesn't change.

Hence, women can increase their rate of fertility by hitting the gym.

Source: https://greatist.com/grow/reasons-exercise-and-eat-right#9

16. Improves Sex-life and Libido

Due to ageing, health issues can impact one's sexual performance. Chronic diseases such as arthritis, coronary heart disease, obesity, diabetes, hypertension and depression don't let people enjoy an intimate relationship and a great sex life.

When you exercise, your endocrine system gets activated, and endocrine glands are forced to produce more hormones. Men make more Testosterones because of HIIT (High-Intensity Interval Training), and strength training and cardiovascular exercises at medium intensity bring the oestrogen (sex hormones) level up in women. In Men, their testosterone level does not decline due to ageing, no challenge of erectile dysfunction, maintain an erection for a more extended period, enjoy orgasm and less time required to achieve another erection. If we talk about women here, their natural lubrication for sexual intercourse increases, so as their libido, which usually decreases due to aging.

If you remain stressed out due to work pressure or personal problems, the body will produce more cortisol hormones. This would result in low interest in sex over time. Exercise generates endorphins hormones which reduce stress and increase sex drive.

Mary Jane Minkin, MD, clinical professor of Obstetrics and Gynaecology at Yale School of Medicine, says that vigorous exercises make your blood flow faster, causing more alertness, responsiveness and increased arousal. You feel more confident due to changes in body appearance and your mindset.

Source: https://www.health.com/fitness/15-ways-exercise-makes-you-look-and-feel-younger

"I can't exercise as I don't have energy. Momentum creates energy, not you. Do exercise."

- Prabal Arora

17.  Reverses Ageing and Prolongs the life

Researchers in Germany have been conducting studies to determine whether exercise impacts reversing the ageing process or slowing it down.

Telomeres, at the cellular level, protect strands of genetic material in our cells. There are enzymes called telomerase, which help telomeres maintain their length to avoid cellular death. As we age, telomeres shorten, genetic material begins to deteriorate, and the enzymes telomerase become less active, which means the enzymes can't support telomeres to maintain their length.

However, when you exercise, the telomerase activity increases; hence, the length of the telomere. Both are essential to slow down the process of ageing. It may result in prolonging your life.

Studies conducted in Germany of three different groups showed that groups of volunteers involved in endurance and high interval intensity training experienced an increase in telomere length due to telomerase's higher activity compared to those who indulged in strength training. Regenerative capacity was found more in those groups of volunteers who followed either endurance or high interval intensity training than volunteers, which followed a strength training programme.

http://www.medicalnewstoday.com/articles/323823#Endurance-or-resistance-training?

"Train like a Beast, if you want to look like a Beauty."

-Prabal Arora

18. Increase in Flexibility and Functional strength

There are different exercises for different purposes. You can enhance flexibility and functional strength in the body irrespective of your age. This helps you in joint movement and day-to-day life activities such as getting in and out of the car, bending down to pick things, turning around and walking in a great posture.

When you develop a flexible body by doing flexibility exercises, you can decrease pain, inflammation caused by arthritis, and joints' stiffness. It enables you to use the full range of movement while doing your house chores, office work or even your workout.

"Our body is what we make it."

-Prabal Arora

19. Controlled Blood Pressure

Prevention is better than cure. Regular exercise not only decreases high-blood pressure but also prevents it. You would be less subject to coronary heart disease and hypertension.

As we discussed above, stronger muscles develop functional strength in the body; you accomplish physical tasks with little effort. Little effort means a lower load on your heart, which means reduced blood pressure. Stronger mussels cause faster metabolism, which in turn burns fat faster, meaning your body has to carry less weight now, resulting in low blood pressure.

20. Better Sleep

An essential part of a healthy life is sleeping well. A good night sleep helps you recover and build your muscle tissues that are torn during the workout.

Exercise helps you fall asleep quicker and improves the quality of sleep. Hence, exercise is highly recommended for those who have insomnia. After a good night sleep, your immune system works better and all the other systems. You will be subject to a lower risk of cognitive impairment, type II diabetes and coronary heart disease.  You feel energetic and refreshed in the morning.

"Don't sleep when you are tired; sleep when you are DONE."

-Prabal Arora

21. Builds high Self-esteem and Greater Confidence

As you get in shape, lose weight or build a muscular body, you start feeling confident. A sense of achievement infuses higher self-esteem in you. You feel good about yourself when you look in the mirror. You think positive and move with confidence in the society.

Whether you want a great butt, bigger arms or chest, exercise is the solution. You feel good in your clothes. You would fit in those favourite dresses of yours or article of clothing, which were just your dream to reuse. You will become a role model for your kids as you set an example by getting back in shape and becoming fit and stronger. You feel proud of yourself.

"The type of body you want to achieve depends on what your mind perceives."

-Prabal Arora

22. Reduces Stress and Anxiety, More Energetic and it's Fun

When you exercise, the body produces endorphins (called 'happy drugs'), making you feel good. How can you feel stressed and anxious when you are feeling great? There is less possibility of depression and a greater chance of being in good mental health for the long-term for those who exercise regularly. Just 10 seconds of sprinting, HIIT cross trainer workout or jumps can elevate your mood. Your focus on problems or daily-life challenges shifts to feeling relaxed, which soothes your mind and develops more concentration. You can tackle your challenges with more confidence and rejuvenated body and mind. You develop lateral thinking and have better ideas. You feel more energetic and enthusiastic in dealing with situations.

Exercise reduces stress so as cortisol, your stress hormone. You replace these hormones by endorphins hormones that make you feel relaxed, happy and stress-free.

Exercise is fun as long as you make it fun. Group sessions, trying innovative ways of workouts to burn excess calories keep you interested in following an exercise regimen. Moreover, you enjoy the rewards you get post-exercise, both short and long-term. You feel happy and contended.

"A healthy, strong and fit body is the reflection of your workout, eating habits and lifestyle."

-Prabal Arora

23. Improves your Blood flow

Ageing causes loss of flexibility in your blood vessels which means it becomes difficult for the vessels to contract and expand to transport oxygen-rich blood to various parts of the body. You improve this circulation of blood by exercising due to the increased flexibility of blood vessels.

Muscles and organs such as brain, heart, liver and lungs function well when receiving oxygen-rich blood.

24. Improves Vitality and Quality of your Life

If you maintain a toned and muscular body, you will be able to participate enthusiastically in all types of sports such as soccer, tennis, skiing, marathon, netball, cricket etc. If your muscles are tight and strong, you can run, jump or exercise vigorously with much less wear and tear. You won't feel out of breath sooner or fatigued.

Physical exercise rejuvenates your body. You feel full of verve and vitality, alert, active and energetic.

"Inspire Involve Innovate"

-Prabal Arora

25. Saves Money

Spending money in a gym or buying equipment to prepare a home-gym, or buying expensive running shoes may be costly. However, paying to cure the disease is more painful and expensive. Prevention is better than cure. Investing in yourself to be healthy, fit and strong is better than suffering from diseases and wasting time and money on their treatment.

"What better investment can you make than that of personal development and transforming your body?"

-Prabal Arora

26. Improves Vision

Challenges in vision and other eye diseases are caused by high blood pressure and high cholesterol. People who follow a healthy diet and workout regularly hardly suffer from these.

Researchers have shown that the chances of suffering from eye ailments such as cataracts, wet age-related macular degeneration and glaucoma get reduced by regular cardiovascular workouts. These exercises decrease intraocular pressure in our eyes, which helps keep the retinal ganglion cells protected. As we know, cardio exercises increase the flow of blood in the body; vision and the health of the eyes improves as the blood flow to the optic nerve and the retina increases

Numerous other benefits: Exercise boosts creativity. It helps eliminate some addictions like smoking, alcoholism or heroine and allergies such as running nose, itchiness and congestion. You start respecting your body. You feel and look younger. The list is endless.

I think I have given enough number of reasons to encourage you to start exercising. No matter what type of circumstances you are in, which physical challenge you face, you can start NOW at which stage of age you are. That was the best time to start in the past; this is the second-best time to start now. Let's not procrastinate anymore. This is the need of the hour, especially after 'COVID -19', a so-called epidemic. If you care for your near and dear ones, if you wish to live long, I think it's easy to find a couple of hours per week out of your 168 hours a week!

Those of you who are already into physical fitness - Congratulations on your journey of excellent health and fitness!!! You are on the right track."

Regular Exercise + Healthy Eating = Healthy Life"

-Prabal Arora