Physical activity: 5 health benefits of sport

If you have a sedentary lifestyle, simply engaging in moderate physical activity several times a week can significantly reduce your risk of death.

Benefits of sport on health: reduce your risk of mortality from all causes

Doing the required minimum of 30 minutes of moderate physical activity a day, five days a week, can reduce your risk of death from all causes by 19%. People pushing the practice of moderate activity up to seven days a week reduce their risk of death even more, from 19 to 24%. Compared to people practicing daily physical activity, often intensive, sedentary people are six times more likely to die of heart disease within 15 years.

People reaping the most benefits are often those who make the transition from a sedentary lifestyle to physical activity, although the benefits also increase with the frequency and intensity of activity (not exceeding a certain limit, of course, because in overdoing it has the opposite effect). Many beneficial biochemical changes take place when one engages in physical activity, including changes in more than 20 different metabolites involved in fat metabolism and burning, among others, or optimization of receptor sensitivity to insulin and leptin.

What physical activity does for your health:

– Muscles: maintenance of muscle mass and

Muscles use glucose and ATP to contract and move. The tiny tears in your muscles help them grow and get stronger as they heal. Building muscle through resistance exercise has many benefits, from shedding excess fat to maintaining healthy bone mass to preventing age-related muscle loss. The intensity of your resistance training can bring about many beneficial molecular, enzymatic, hormonal and chemical changes in your body.

– The lungs: your volume of inhaled oxygen increases

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When your muscles need more oxygen, the rate of your breathing increases. The higher your VO2 max – your maximum oxygen utilization capacity – the healthier you are.

– The heart: more oxygen in the body and decreasing pressure

Your heart rate increases with physical activity to deliver more oxygenated blood to your muscles. The more physically fit you are, the more efficient your heart is, allowing you to train harder and longer. Your blood pressure also decreases due to the formation of new blood vessels.

– The brain: better functioning, better mood

The increased blood flow also benefits your brain, allowing it to function better almost instantly. Regular physical activity also promotes the development of new brain cells, which strengthens your memory and learning abilities. Many neurotransmitters are also activated, such as endorphins, serotonin, dopamine, glutamate and GABA. Some of these neurotransmitters are well known for their role in mood control. Physical activity, in fact, is one of the most effective prevention and treatment methods for depression.

– Joints and bones: ensure good bone density

Sport can make them support up to five or six times the weight of your own body. Weight-bearing exercises are among the most effective remedies for osteoporosis because your bones are very porous and soft and as you age they can easily become less dense and therefore more brittle especially if you are inactive.


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