When was the last time you exercised? If the answer is just today or this week, then congratulations, you and I are closer the achieving a better version of ourselves. Regular Exercise is one of the crucial things when it comes to Healthy Living.

Numerous studies agree that exercising regularly provides physical, mental, and emotional benefits, even for those with medical conditions (Medrano-Ureña et al., 2020).

The minimum amount of exercise recommended is usually 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (U.S. Department of Health and Human Services, 2018).

Along with at least 2 days of strength training to help prevent muscle loss, and maintain and improve strength for our daily tasks.

A lot of us may wonder: Why should I exercise after a tiring day of work?

Or even yet, why should I exercise regularly and try to achieve the recommended amount?

6 Benefits from Regular Exercises

Here are some reasons you absolutely should know. I certainly hope they can convince you to create a new routine/habit of exercising regularly.

1. Stress Relief:
   • Exercise is a proven stress reliever. Physical activity triggers the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators.
   • After a long day of work, exercising can help reduce feelings of stress, anxiety, and tension, leaving you feeling more relaxed and content.
2. Increased Energy Levels:
   • While it may seem counterintuitive, moderate exercise can boost your energy levels. Physical activity improves blood circulation and increases oxygen flow to your muscles and tissues, which can help alleviate feelings of fatigue and boost overall energy levels.
   • This can be particularly helpful after a sedentary day at work or one that involves mental exertion.
3. Improved Sleep Quality:
   • Regular exercise is associated with better sleep quality.
   • Engaging in physical activity after work can help regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep throughout the night.
   • Exercise promotes the release of hormones like melatonin, which regulate sleep patterns.
4. Mental Clarity and Focus:
   • Exercise has been shown to enhance cognitive function and mental clarity.
   • After a day of mental labour or concentration at work, engaging in physical activity can help clear your mind, improve focus, and enhance productivity.
   • This can be particularly beneficial if you have tasks or responsibilities to attend to after work.
5. Prevention of Chronic Diseases:
   • Of course, regular exercise offers numerous physical health benefits.
   • They include improved cardiovascular health, increased muscular strength and endurance, better flexibility, and reduced risk of chronic diseases such as obesity, diabetes, and heart disease.
   • Incorporating exercise into your routine, even after a long day of work, can contribute to your overall health and well-being in the long term.
6. Weight Management:
   • Lastly, regular exercise gives the advantage of creating a calorie deficit.
   • When engaging in physical activities, our bodies expend more energy. Which can help us lose extra weight and achieve a healthier body composition.
   • The increased muscle mass also increases our metabolism and helps us consume more calories even when not exercising.

While it may require some initial effort to motivate yourself to exercise after a tiring day, the benefits will far outweigh the temporary discomfort. Keeping a new habit for 21 days at least is shown to help you stay in that new routine.

What I did when just starting out

When I start from my health lifestyle journey. I was already out of shape and out of stamina. Even a slow jog on the treadmill for 10 minutes was a big challenge for me.

So instead I switched to the cycling machine, which enables me to work on it for at least 20 minutes at a time. What I want to prove here is that we don’t have to start a new habit with a 1 hour or longer gym session.

It is just as important that we start small, and take the initiative to begin at all. Be it 10 minutes or 30 minutes.
When we haven’t been exercising for a long time our muscles could shrink and it is important to start slow.

This is of utmost importance to people who are obese as their body weight can cause injury more easily.

Build back those leg muscles first, then as we build our strength and endurance back, gradually increase the load.

I can’t emphasise enough the importance of finding an activity that you love doing. Running is not the only way.

Beyond forming a new Habit

If you had been making exercising a new habit…

Understand that we shouldn’t just stop these new habits even if made it past the initial 21 days or more.

Rather, we should be keeping at it as a Lifestyle by choice. This choice we make has a huge impact on our Quality of Life as we go through the days.

Keep at it for a month and reap the initial benefit, build it into your new habit from today onwards.

So be it brisk walking, a yoga session, working out at the gym, or even a 10-minute spurt of activities throughout the day.

Find a form of exercise that you enjoy and can realistically incorporate into your busy work routine. It will significantly improve both your physical and mental health.

Join Us on these new habits, and the journey towards a healthy lifestyle today.

We can all stay fit and healthy and challenge the new norm of sitting throughout the day.

References

• U.S. Department of Health and Human Services (HHS). (2018, October 24). Top 10 things to know about the Physical Activity Guidelines for Americans. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines
• Medrano-Ureña, M. d. R., Ortega-Ruiz, R., & Benítez-Sillero, J. d. D. (2020). Physical fitness, exercise self-efficacy, and quality of life in adulthood: A systematic review. International Journal of Environmental Research and Public Health, 17(17), 6343. https://doi.org/10.3390/ijerph17176343

Disclaimer: The information provided in this post is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a qualified healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.