Sport. Benefits. Health. OMS.

Why is exercising good for your health?

The medical community prescribes it almost as if it were a medicine, and according to the experts, we should take it as something similar. The reason for this is that exercising is one of the best allies when it comes to taking care of your body and making you feel good in general. But also, if we left it out, we would be putting our health at risk: a sedentary lifestyle is the fourth greatest mortality risk according to World Health Organization (WHO) and responsible for 6% of the deaths that occur worldwide. Therefore, a good preventive measure is to exercise regularly.

 

But what makes exercising so beneficial to your health that you can’t possibly ignore it? The following ten points reveal the answers:

 

  • Improves body image. When you do sports, the shape of your body alters, and this is apparent over time in the physical changes that come with regular and frequent physical activity. Usually these changes make us feel better. The better we look after ourselves, the more we like what we see when we look in the mirror. And that, in turn, brings yet another benefit: more self-esteem.

 

  • Improves mood. One of the neurotransmitters that increases with exercise is beta-endorphin, which is directly related to amplifying pleasure levels and overall well-being as well as inhibiting pain sensibility, according to a study published in Sport Medicine. That’s why after doing any type of exercise, our mood improves.

 

  • Helps to reduce ‘bad’ cholesterol levels. One of the key ways to keep LDL cholesterol, better known as “bad” cholesterol, at bay is by doing physical exercise. Experts believe that 150 minutes of moderate exercise a week is enough to lower cholesterol levels, especially when combined with a balanced diet with very little saturated fat.

 

  • Tackles high blood pressure. Another benefit of doing exercise is that it is helps immensely in keeping your blood pressure at the correct level, avoiding hypertension. In fact, three decades ago, the World Health Organization (WHO) and the International Society of Arterial Hypertension recommended doing physical exercise among the non-pharmacological measures aimed at lowering blood pressure values.

 

  • An ally against diabetes. Sport is also a very effective measure to fight against diabetes, as it helps to keep this illness under control. In contrast, sedentarism is one of the causes for the appearance of type 2 diabetes, so the medical community cautions that if we do not do any form of exercise, the chances of developing this disease increase.

 

  • Improves the immune system’s response to infections. According to a study published in the British Journal of Sports Medicine, people who are physically fit and active during the week are less ill and their symptoms, in the event of minor ailments, such as colds, are milder. The research found that the number of days physically active people are sick each year, compared to those who only play sports once a week or who lead a sedentary life, is reduced by 46%. This is because exercise increases the number of cells in our immune system circulating in our blood.

 

  • Prevents osteoporosis. Bones, like muscles, are living tissues that respond to exercise and are strengthened by it. This is the reason why those men and women who exercise on a regular basis tend to have higher bone density. However, this density peaks between the ages of 20 and 30, and then begins to decline. One of the most effective ways to maintain it is to keep exercising frequently.

 

  • Focuses and inspires the mind. In addition to maintaining your body, doing exercise also benefits the mind. A study published in Frontiers in Human Neuroscience has shown that exercise modifies the prefrontal area of the brain, associated with improvements in executive control and performance. Another different study, from the Journal of Experimental Psychology, further demonstrated that exercise such as regular walking has an immediate effect on our creative thinking by developing and improving it.

 

  • Keeps you young. Physical exercise can reduce the effects of time, both physically and mentally, according to a study published in the Journal of Aging Research. The research concluded that exercise is a powerful non-pharmacological weapon to “prevent age-related cognitive impairment and neurodegenerative diseases”. Take advantage of this opportunity to get some exercise during your weight loss holiday in Spain.

 

  • Fights depression. Another of its most obvious benefits is that it helps prevent and fight diseases such as Alzheimer’s, as it helps to improve cognitive and general brain functions. Several studies have shown that doing exercise has a protective effect against this disease as it improves neural synaptic functions, learning, memory, sensorimotor function and anxiety.

 

To see if you are in good shape and have a healthy routine, feel free to take our test: 

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Walk. Benefits. Health. Fitness. Holiday.

I must start taking care of myself, but where do I start?

Maintaining a healthy body and mind is easier than you might think. It’s about giving our body what it needs to be able to function perfectly. Something which affects our figure, our brain and even our mood. And achieving this is just a matter of maintaining habits that combine three elements: nutrition, rest and a bit of exercise. An infallible recipe for feeling good, the secrets to which you will learn during your healthy holidays in Mallorca.

  • Nutrition: 

This is the formula’s base foundation for looking after yourself in the way you deserve. Because what you eat is what your body makes the most of to perform its functions, and depending on the type of goods you consume, that function varies. The goal is to enjoy fresh, seasonal produce and to reduce the consumption of saturated fats, as well as eliminating trans fats.

This type of diet helps you to not only achieve your ideal weight, but it is also a fundamental tool in reducing cholesterol levels and the risk of developing diabetes. Another point that should not be overlooked is that the Mediterranean diet, whose ingredients are ideal for a healthy diet meeting the medical community’s guidelines, reduces cardiovascular risk, as it can reduce the risk of heart failure by up to 31% according to a study published in the European Journal of Heart Failure.

 

  • Exercise:

 As soon as you begin to change your diet under specialist advices regarding healthy nutrition you will notice many positive effects, one of them being that you will have more energy. You’ll feel like doing more because your body feels well and strong, the perfect combination of healthy eating and some exercise, another key element in taking care of yourself. The benefits derived from doing spor are not just about getting your body in shape and looking better; exercise is also essential for keeping in good health and combating pathologies such as high blood pressure, diabetes, osteoporosis or depression, among others.

It’s not about becoming a gym addict or becoming an elite athlete. Just include a few stretches in your daily routine and spend at least half an hour a day walking or doing some other type of gentle exercise. A good idea when you’re in Mallorca is to go on a couple of hiking treks, where you’ll discover some of the most breath taking settings on the island while at the same time exercising your body.

 

  • Rest:

To complete the recipe that will provide you with health and well-being, you mustn’t forget about rest either, a good friend that will help you to recover from your daily activity and to lose the kilos you want to shed. Sleeping well is essential for strengthening the immune system, as well as providing energy and permitting us to be in a good mood. But sleeping well is also important when it comes to reaching your weight loss goal, because, as science has shown, we also burn calories while we sleep.

 

If you would like to know more about healthy eating habits, download our free ebook ‘What to eat to look young and beautiful’:

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