Just 30 minutes of moderate exercise — that’s any activity that gets you a little bit warm and out of breath — can have significant, positive impacts on your life.
Here's 10 benefits towards a healthier, happier you.
1. Sleep better
Regular exercise can help you fall asleep faster and sleep deeper, as it reduces stress. It also raises and then lowers your body temperature, which can trigger sleep, and, if you’re exercising outside, the natural sunlight can help reset your body clock. Just try to avoid physical activity right before bedtime as exercise generally increases your body’s energy, which may keep you awake.
2. Increase brain power
A quick walk or jog around the block will instantly boost your energy levels and increase blood flow to the brain, making you more awake, alert, focused and productive. In the long term, exercise stimulates the growth of nerve cells in the hippocampus, a part of the brain linked with learning and memory.
3. Boost your immune system
Lead researcher David C. Nieman and his team, from Appalachian State University in North Carolina, says bouts of exercise spark a temporary rise in immune system cell circulating the body to fight off infections, like the common cold. In Nieman's report, he further writes: "A one-year study of 547 adults showed a 23% reduction in upper respiratory tract infections (URTI) risk in those engaging in regular versus irregular physical activity". It's got us convinced.
4. Strengthen the heart
A sedentary lifestyle can double your risk of dying from heart disease and is almost as great a contributing factor as smoking. Your heart is a muscle, so you can strengthen it with exercise that gets the heart pumping and increases blood flow through the arteries, reducing the chances of developing blood clots that can lead to heart attacks and strokes.
5. Reduce the risk of some cancers
There’s convincing research that shows regular, moderate physical activity can reduce the risk of colon, breast, prostate, uterine and lung cancer. This may be because exercise prevents obesity, reducing inflammation and hormone levels, and boosts insulin resistance and the immune system.
6. Manage weight & reduce the risk of diabetes
Keeping active can help you manage or lose weight and reduce blood-glucose levels. Excess body fat, particularly if stored around the stomach, can increase the body’s resistance to insulin, which can lead to Type 2 diabetes.
7. Improve mood & reduce stress
Exercise releases endorphins, those euphoric feel-good chemicals that lift your mood and reduce anxiety. Some studies have shown that regular exercise can alleviate the symptoms of mild depression as well as some medication.
8. Boost confidence
When you take up a new outdoor activity or exercise class, you’ll learn new skills and grow in confidence as your fitness improves. No matter your age, shape, weight or gender, feeling and seeing your body grow stronger each week with regular exercise can only improve your self-esteem.
9. Save money
Think of all the money you’ll save if you cycle to work and walk to the nearby shops instead of driving. Over time, you could be saving some serious big bucks – plus all the health benefits may mean you’ll save on medical costs in the future too.
10. Have fun
You know what’s actually the best thing about exercising? It’s fun! Whether you’re playing a team sport with your best mates, walking the family pooch, bike riding along a tree-lined trail or swimming in the ocean, exercise will instantly lift your mood and make you feel happy because it's enjoyable.
So, get up off the couch, step away from your phone, and start having fun in Kathmandu's Active Range.