The long-term effects of exercise are well-documented, from boosting your heart and cardiovascular health, to helping ward off disease and other serious health issues. The short-term effects are pretty impressive, too.
Indeed, the immediate perks of exercise can keep us motivated and fired up about going to the gym. Here are just some of those benefits.
Studies show that it only takes 20 minutes of moderate cardio to boost your mood thanks to the increased production of endorphins. Moreover, it doesn't matter what the intensity level of your workout is, you're still going to be in a better mood when you finish. So, choose an exercise you're comfortable with and enjoy that exercise high.
Just as exercise can give you a quick mood boost, it can also help boost your self-esteem. One study surveying nearly 2,000 young people showed that regular exercise significantly improved their self-esteem. It was also of significant benefit to those who showed signs of anxiety and depression.
Additionally, research has shown that setting a goal and achieving it — such as a fitness health goal — has a positive benefit on how we view ourselves.
Exercising for even the minimum requirement per day (20 minutes) has been shown to lead to better sleep. It can lead to deeper sleep as the growth hormone, which repairs tired and torn muscles increases.
Exercise can help you stay sharp throughout the day. Studies show that bursts of cardiovascular exercise can create more efficient attention and memory resources. Even moderate exercise can provide immediate benefits of cognitive performance, no matter how old you are.
Boost Your Metabolism
Your body's ability to convert calories into energy — your metabolism — is given a near-immediate boost through strength training or aerobic exercise. Moreover, high intensity interval workouts prompt your metabolism to work harder even after you've finished your workout.
Lowered Blood Pressure
The benefits from cardiovascular training can last for 24 to 48 hours after each moderate exercise session, including a reduction in resting blood pressure. The hormones released during exercise can make blood vessels more compliant.
After only two weeks of moderate exercise you can expect to have less stiffness (including a decrease in arthritis pain), a strong immune system, cholesterol levels that are dropping, and a lower risk of falling thanks to improve balance and coordination.
Working with a personal trainer like Ralph Roberts can keep you motivated and help you take your fitness to a new level. Contact Ralph today at the Downtown Athletic Club in Amarillo.