The benefits of athletic participation for boys and girls are the same
Benefits of exercise for women, any movement that makes their muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.
Being active has been shown to have many health benefits, both physically and mentally. It may even help them live longer.
Here are the top 10 benefits of exercise for women:
1. Exercise can make you feel happier:
Benefits of exercise for women has been shown to improve their mood and decrease feelings of depression, anxiety and stress.
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormone’s serotonin and norepinephrine, which relieve feelings of depression. Additionally, exercise can increase the production of endorphins, which are known to help produce positive feelings and reduce the perception of pain.
Interestingly, it doesn’t matter how intense your workout is. It seems that exercise can benefit your mood no matter the intensity of the physical activity. In fact, in a study in 24 women diagnosed with depression, exercise of any intensity significantly decreased feelings of depression. The effects of exercise on mood are so powerful that choosing to exercise (or not) even makes a difference over short periods of time.
2. Exercise can help with weight loss:
Some studies have shown that inactivity is a major factor in weight gain and obesity. To understand the effect of exercise on weight reduction, it is important to understand the relationship between exercise and energy expenditure.
While dieting, a reduced calorie intake will lower your metabolic rate, which can temporarily delay weight loss. On the contrary, regular exercise has been shown to increase your metabolic rate, which can burn more calories to help you lose weight.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.
3. Exercise is good for your muscles and bones:
Benefits of exercise for women plays a vital role in building and maintaining strong muscles and bones. Activities like weightlifting can stimulate muscle building when paired with adequate protein intake. This is because exercise helps release hormones that promote their muscles’ ability to absorb amino acids. This helps them grow and reduces their breakdown.
As women age, they tend to lose muscle mass and function, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age. Exercise also helps build bone density when they’re younger, in addition to helping prevent osteoporosis later in life.
4. Exercise can increase your energy levels:
Exercise can be a real energy booster for many people, including those with various medical conditions. One older study found that 6 weeks of regular exercise reduced feelings of fatigue for 36 people who had reported persistent fatigue.
Exercise can also significantly increase energy levels for people with chronic fatigue syndrome (CFS) and other health condition. In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching or no treatment at all.
5. Exercise can reduce your risk of chronic disease:
Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease blood pressure and cholesterol level.
More specifically, exercise can help reduce or prevent the following chronic health conditions.
Heart disease: Exercise reduces cardiovascular risk factors and is also a therapeutic treatment for people with cardiovascular disease.
Many types of cancer: Exercise can help reduce the risk of several cancers, including breast, colorectal, endometrial, gallbladder, kidney, lung, liver, ovarian, pancreatic, prostate, thyroid, gastric and oesophageal cancer.
High cholesterol: Regular moderate intensity physical activity can increase HDL (good) cholesterol while maintaining or offsetting increases in LDL (bad) cholesterol. Research supports the theory that high intensity aerobic activity is needed to lower LDL levels.
Hypertension: Participating in regular aerobic exercise can lower resting systolic BP 5–7 mm HG among people with hypertension.
That’s why regular physical activity is recommended to reduce belly fat and decrease the risk of developing these conditions.
6. Exercise can help skin health:
Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defence cannot completely repair the cell damage caused by compounds known as free radicals. This can damage the structure of the cells and negatively impact your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.
7. Exercise can help your brain health and memory:
Exercise can improve brain function and protect memory and thinking skills.
To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain. It can also stimulate the production of hormones that enhance the growth of brain cells. Plus, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since its function can be affected by these conditions.
Regular physical activity is especially important in older adults since aging — combined with oxidative stress and inflammation — promotes changes in brain structure and function. Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning, to grow in size, which may help improve mental function in older adults.
8. Exercise can help with relaxation and sleep quality:
Regular exercise can help you relax and sleep better. With regard to sleep quality, the energy depletion (loss) that occurs during exercise stimulates restorative processes during sleep.
Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping body temperature drop during sleep. Many studies on the effects of exercise on sleep have reached similar conclusions.
9. Exercise can reduce pain:
Although chronic pain can be debilitating, exercise can actually help reduce it. In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain.
In fact, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life. Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few.
10. Exercise can promote a better sex life:
Exercise has been proven to boost sex drive. Engaging in regular exercise can strengthen the heart, improve blood circulation, tone muscles, and enhance flexibility, all of which can improve your sex life.
Physical activity can also improve sexual performance and sexual pleasure while increasing the frequency of sexual activity. Interestingly enough, one study showed that regular exercise was associated with increased sexual function and desire in 405 postmenopausal women.
A review of 10 studies also found that exercising for at least 160 minutes per week over a 6-month period could help significantly improve erectile function in men.