Our bodies were designed to move. Regular exercise is a powerful way of improving both physical and mental health. Movement has numerous benefits, from boosting mood and energy levels to reducing the risk of chronic diseases. You should move every day, though some days can be less intense than others. Even if it’s not exercise, you can still move your body.
Movement doesn’t have a specific look; it can be done in any format, from taking the stairs instead of the elevator to walking down to the grocery store instead of walking, doing the chores at home instead of your children, cleaning your bedroom, decluttering, running errands, and so on.
Physical health benefits of movement
Body movement provides some physical health benefits and can even improve your quality of life.
1 . It prevents a sedentary lifestyle
A sedentary lifestyle is dangerous for anyone, whether you are old or young. It can negatively affect your heart health and increase your chances of heart-related diseases.
2 . Weight management
Movement of the body can significantly aid in weight loss or weight maintenance. According to studies, regular physical activity can help maintain a healthy body weight, and improve mental health. It can help burn calories— extra calories, when you practice body movement throughout the day, not only during a workout.
3 . Better sleep quality
When you move your body throughout the day and regularly, it can help with sleep. Movement and sleep are like a wining combination, regular exercise improves your sleep quality because it helps regulate your body temperature, relax your muscles, reduce inflammation, and improve circulation. Additionally, it helps balance cortisol (stress hormone), increases melatonin and boosts serotonin.
Have you ever exercised early in the morning and slept after? It hits differently.
4 . Increased strength and flexibility
When you move your body, you’re challenging your muscles to work together to support your movements. Therefore, it stimulates muscle growth and strength. As you repeat movements, your muscles adapt by increasing muscle fiber size, improving muscle coordination, and strengthening neuromuscular connections. Additionally, regular movement, especially resistance training, helps to increase bone density and improve muscle endurance, and joint mobility.
5 . Improved insulin sensitivity
Movement improves insulin sensitivity by increasing glucose intake in muscles, and reducing inflammation, and improving blood flow. Physical activity such as aerobic,resistance training, and HIIT can manage weight, boost insulin sensitivity and improve cardiovascular health.
6 . Stronger immune system
Movement strengthens the immune system but increases the production of natural killer (NK) cells, which are a type of white blood cell that fight infected and cancerous cells in the body. Additionally, it boosts antioxidant production, improves gut health, and reduces illness risk by 35 to 40 percent. Just 30 minutes of moderate exercise, a day can benefit your immune system.
Mental health benefits of movement
Engaging in regular movement can have a profound impact on your mental well-being, and transform your body and mind. Aside from the physical benefits it offers, exercise is a great tool for building your mental resilience, reducing stress and anxiety, and improving overall psychological health. It can be a form of therapy for your mind, and here are some well-known benefits:
Movement Increased self-esteem
Movement plays a significant role in developing one’s self-esteem by transforming both physical and psychological aspects of a person. When you regularly engage in physical activities, it can boost your confidence due to achieving small wins and mastering new skills. Which leads to a sense of accomplishment you feel and pride in your abilities.
Through movement, people can develop resilience by overcoming physical challenges, building their ability to cope, and learning to push past discomfort. This is why movement indirectly helps a person to overcome procrastination, and learn to get things done. Movement helps people learn to practice the art of NOW, it just comes naturally when you regularly move.
Movement improves your versatility
A versatile person is known to be an action-doer. Movement can help you become a more versatile person in various ways. Such as:
Physically: Increase your range of motion and flexibility, and improve your adaptability skills and reaction time.
Brain-wise: It helps boost cognitive function by improving your problem-solving skills, focus, and concentration, and lastly learning capacity.
Overall, regular movement enables people to better navigate life’s challenges, adapt to new situations, and manage change.
Improve mood and reduce depression
Movement has a positive impact on our mood and mental-wellbeing. When we engage in physical activities, our brains releases chemicals called endorphins. Endorphins are natural mood-boosters that help alleviate symptoms of stress and anxiety, which helps promote feelings of happiness and relaxation.
I’ve been feeling under the weather lately, then my period started (which made me feel worse). So I decided not to go to the gym, but I still chose to workout at home and did a 15 minutes jump rope workout on YouTube, and I started feeling better afterwards. Though it was tense and a bit straining, I did it and my mood was greatly elevated. I even looked better that morning. Exercise really is a good way to reduce depression
Harriette from instagram
Reduced symptoms of ADHD
Movement can also play a big role in reducing symptoms of Attention Deficit Hyperactivity Disorder (ADHD). If you have ADHD and engage in regular physical activity, it can help improve your focus, concentration, and impulse control by:
- stimulating the brain’s executive function, which regulates things like planning, organization, and self-regulation.
- regulating chemicals in the brain that improve focus and reduce distractibility.
Other benefits of movement
- Reducing cortisol (stress hormones), therefore it lowers the feeling of stress and anxiety
- Help you sleep better
- Supports social interaction
Types of exercises you can do
1 . Aerobic (cardio): Running, cycling, dancing, swimming, skipping rope, and jogging.
2 . Resistance training: Weight training, and bodyweight exercises.
3 . High-Intensity Interval Training also known as HIIT
4 . Flexibility exercises like yoga, Pilates, and stretching.
5 . Mind-body exercises like yoga, tai chi, qigong.
Tips to increase your movement every day
- Start small, it can be like 10 to 15 minutes a day
- Find an exercise buddy or you can be your cheerleader/motivator
- Schedule movement time
- Mix up your routine
- Listen to music to give you some boost to get moving
- Try online workouts
- Consult with a professional, especially if you have health conditions.
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