Why You Should Have and Stick to a Regular Workout Schedule.

“ I will exercise regularly in 2021” 

Did you know that ‘exercise to get in shape is the most common new year’s resolution? 

As we head into the last quarter of the year, how much effort did you put in to achieve your 2021 resolutions whether it was to exercise more or spend less? If your answer to the question is negative, worry not as you still have time to salvage your year. 

If one of your resolutions was to get in better shape (whatever that looks like for you) or to lose weight, this article is for you. We look at 5 reasons why you should have and stick to a regular workout schedule.

What is Exercise?

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. This can include but is not limited to: 

• Swimming
• Running
• Dancing 
• Strength Training 

Having a regular exercise schedule is good for you and has several health benefits, both physical and mental, and may help you live longer. It is a great way to unwind, feel better, boost your health and even have fun. 

5 Reasons to Stick to a Regular Workout Schedule 

Exercise offers many benefits to individuals regardless of age, sex, or physical ability. Below are some reasons to stick to a workout schedule starting today. 

1. It helps you control your weight 

Inactivity is a major factor in weight gain and obesity. Regular exercise can help you lose excess weight and prevent you from regaining it back. 

When you engage in exercise, your metabolic rate increases which then causes you to burn more calories. The more intense the activity, the more calories you will burn. When combined with a proper diet, you will notice weight loss over time. 

Any form of physical activity is beneficial, but strive to combine aerobic exercise with resistance training to maximise fat loss and build muscle mass which is essential in keeping weight off.

2. It improves your mood

In any form, exercise can give you an emotional lift or allow you to blow off steam after a stressful day.

When you exercise, your brain becomes more sensitive to hormones serotonin and norepinephrine which relieve feelings of depression. There is also an increase in the production of endorphins which help produce positive feelings and reduce the perception of pain.

Additionally, regular exercise may also help you feel better about your appearance and yourself which improves your confidence and self-esteem.

3. Promotes better sleep 

One study found that 16 weeks of regular exercise improved sleep quality and helped 17 people with insomnia sleep longer and more deeply. 

The energy depletion that occurs during exercise stimulates recuperative processes during sleep. As a result, you get to relax and sleep better. 

4. Reduces risk of chronic diseases 

Regular exercise has been shown to improve insulin sensitivity, heart health, and body composition. It can also decrease your blood pressure and cholesterol levels

Exercising regularly can help combat health issues such as:

• Stroke
• High Blood Pressure
• Depression 
• Arthritis 

5. Improved brain health and memory 

As you exercise, your heart rate increases promoting the flow of blood and oxygen to your brain. 

The ability of exercise to prevent chronic diseases translates into benefits for your brain as its functions can be affected by these diseases. Additionally, exercise has been shown to cause the hippocampus, the part of the brain vital for memory and learning, to grow in size which may help improve mental function in older adults 

How Can I Make Exercise a Part of my Regular Routine?

The majority of people understand exercise as being synonymous with a gym. For this reason, and because of the busy schedules of sedentary jobs, many people do not reach their weight loss goals. 

The key to having a successful and regular exercise routine is to find something you enjoy and that can be easily incorporated into your daily life. This can be done by: 

Making Everyday activities more active 

Small changes done consistently can kick start you on your weightloss journey and include:

• Taking the stairs instead of the elevator 
• Parking your car further from the destination

Be active with friends and family 

Having a workout partner can make you more likely to enjoy exercise and remain committed to your goal even on the hard days. 

You can also plan social activities that involve exercise i.e hiking or swimming

To Wrap it up 

Physical activity is important to living a healthy lifestyle. There is a wide range of exercise forms such as running, dancing, swimming, strength training among others that you can choose from to keep you moving every day. To lose weight, it is important to remain consistent and complement your physical activity with healthier eating habits. At Nairobi Bariatric Centre, we not only offer weight loss surgery but also help you make sustainable changes through our psychotherapy services. Additionally, you will be provided with dietary advice and supported in choosing an appropriate physical activity that is suitable for you.

Sources

1. Reid KJ, Baron KG, Lu B, Naylor E, Wolfe L, Zee PC. Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Med. 2010 Oct;11(9):934-40. doi: 10.1016/j.sleep.2010.04.014. Epub 2010 Sep 1. PMID: 20813580; PMCID: PMC2992829. 
2. Jackson PA, Pialoux V, Corbett D, Drogos L, Erickson KI, Eskes GA, Poulin MJ. Promoting brain health through exercise and diet in older adults: a physiological perspective. J Physiol. 2016 Aug 15;594(16):4485-98. doi: 10.1113/JP271270. Epub 2016 Jan 6. PMID: 27524792; PMCID: PMC4983622.