Benefits of going to the gym and doing physical activity
Benefits of going to gym/physical activity.
Exercise helps in maintaining good health. It boosts the physical as well as mental fitness by improving your mood keeping chemical/ hormonal balance in the body. Here, we discuss the ways how exercise can improve life.
- Weight Management:
Exercise can help to maintain healthy weight as it prevents excess weight gain or help maintain weight loss. By engaging in physical activity, people can burn calories. The intensity of the activity assists more calories to burn.
- Combat health conditions and diseases:
Regular exercise helps prevent or manage many health problems and concerns, such as:
- Metabolic syndrome
- High blood pressure
- Type 2 diabetes
- Many types of cancer
It can also help improve cognitive function and helps lower the risk of death from all causes.
- Exercise improves mood
A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
- Exercise boosts energy
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.
- Exercise promotes better sleep
Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.
- Exercise puts your hormones balanced
Regular physical activity can improve metabolism and balances hormones and body chemicals. It boosts your energy levels and increase your confidence about your physical appearance.
There's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.
- Exercise can be fun … and social!
Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.
- Improve bone density.
- Improve your BMR.
- Prevent from injuries.
- Improve performance in sports
Is It OK to Work Out Every Day?
Exercise is immensely beneficial to your life and should be incorporated into your weekly routine. It’s vital for staying fit, improving your overall well-being, and lowering your chance of health concerns, especially as you age.
However, in general, it’s not necessary for you to work out every single day, especially if you’re doing intense exercise or pushing yourself to your limits.
A weekly day of rest is often advised when structuring a workout program, but sometimes you may feel the desire to work out every day. A day of rest helps your body to recover the muscle injury and also lead to recharge yourself. If you are a beginner or involved in intense physical activity in your daily routine, you may require two days off in a week.
Remember you should not push yourself too hard or getting obsessive about it. Make sure it’s something you enjoy without being too strict with yourself, especially during times of illness or injury.
A common rule of thumb is to do 30 minutes of moderate physical activity each day, total a minimum of 150 minutes of moderate exercise each week. Or you can shoot for a minimum of 75 minutes of intense exercise each week.
If you want to aim it up to meet your fitness, health, or weight loss goals, aim for at least 45 minutes of exercise per day. Include some type of high-intensity activity.
Exercises to include in your routine
You can include the following four types of exercise in your daily routine to receive the most benefits, with reduced chance of injury.
Endurance exercises: To raise your breathing and heart rate to improve overall fitness. Examples include jogging, swimming, and dancing.
Strength exercises: It increase muscle mass, strengthen bones, and help manage your weight. Examples include weightlifting, bodyweight training, and resistance band exercises.
Balance exercises: To improve stability and prevent falls while making daily movements easier. Examples include balance exercises, tai chi, and standing yoga poses.
Flexibility exercises: To relieve physical discomfort and improve mobility, range of motion, and posture. Examples include stretches, yoga, and Pilates.
The Benefits of Joining a Gym vs. Working Out at Home
Making the decision to start exercising is easy. It gets more complicated when you actually have to do it, the first question being: Where are you going to exercise? It's easy to join a gym, of course, but you have to pay for that.
It's also easy to set up a home gym but having a lot of distraction. Whichever you decide, to be successful, you have to actually follow through and part of that is working out in the environment that fits your needs and budget the most.
Pros and Cons of Joining a Gym
Pros: If these factors matter most to you, you have your answer.
Amenities: Exercise can be so much easier when you have lots of options to choose from. If you're a cardio machine person, your choices at the gym abound: the treadmill, elliptical, stair climber, stair stepper, stationary bike, rowing machine...it goes on and on. You also have options for lifting weights. You have machines, free weights, cable machines, bands, and more.
Classes: Another big attraction is fitness classes. Sure, you can do online weight loss programs
Community: There's something about being in a gym, sweating along with everyone else, that gives you a boost. We often draw energy from others and it can even push you to work harder. You don't want that guy next to you running faster than you, right?
Focus: There's not much to do at the gym but exercise, which can help you stay focused on your workouts. There are no chores to interrupting you, and nothing to tempt you away from your workouts.
Motivation: There's also the boost you get from working out around other people. You can pick up on that friendly competitive vibe that you won't get working out alone.
Cons: Gym membership has its advantages, but also its drawbacks.
Cost: You need to pay something to join a gym. Sometimes you have to spend a handsome amount on membership fee.
Hassle: You need some preparations before going to gym. Such as packing a bag, fill up your water, get dressed. So, your total time commitment is going to be longer.
Pros and Cons of Working Out at Home
Pros: For some people, home workouts are the best option due to these benefits.
Convenience: You don't have to pack a bag or drive anywhere. You could work out in your comfortable space if you wanted to. You can also work out whenever you like, which is perfect if you need to split your workouts or want to work out at odd hours.
Cost: There's no membership fee and you can outfit your home gym with a few inexpensive resistance bands and an exercise ball and be set to go. You could even do bodyweight workouts that require no equipment at all.
Variety: There's a different kind of variety when you work out at home. You can go outside, do exercise videos, stream live classes, exergames, or download workout apps. You can mix and match all you want—putting weights and cardio together, throwing in some yoga, whatever floats your boat. This is great for more impulsive exercisers who want to mix things up.
Cons: Don't let these derail your home workout.
Boredom: At the gym, you have lots of scenery to potentially motivate you and, sometimes. So, at home we really have a good distraction. If you don't have enough variety at home, you might just get too bored with your workouts.
Excuses: When you exercise at home, have a lot of excuses to skip your workout. If you're not very self-motivated, you might find yourself avoiding workouts with silly chores.
Space: You don't need a ton of space to work out at home, but if you want a treadmill or other large piece of equipment, space is obviously important.
Whether you should join a gym or work out at home often comes down to personal preference and your budget. If you're self-motivated and know you'll exercise no matter what, working out at home may be a good option.1 However, if you find way too many distractions, getting out of the house may be a better choice.
Does gym affect sperm count?
Sperm count refers to the amount of sperm per millilitre of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man's fertility.
How to pump up your sperm count?
Exercise doesn’t just give you muscular arms and chiselled abs. It may also boost your sperm count—and therefore your chances of conception if you’re trying to have a baby.
According to studies men who exercise for seven or more hours a week (an hour a day) had a 48 percent higher concentration of sperm than those who work out less than an hour a week.
Researchers speculate that outdoor activity increases men’s levels of vitamin D, the “sunshine vitamin,” which helps sperm swim better and faster. Also, weightlifting has been shown to increase testosterone levels and improve insulin sensitivity, both factors related to higher sperm concentration.
Though physical activity boosts sperm count, one exercise in particular can actually have negative effects: cycling. That might be due to the pressure the bike seat puts on the scrotum.
Why Sperm Count Matters
While men release millions of sperm during an ejaculation, only a handful of them make it past the cervix and travel far enough to reach (and fertilize) an eligible egg. The healthier the sperm and the more robust the sperm count, the more likely a single sperm will survive the marathon-like journey.
In addition to hitting the gym, take these steps to maximize your sperm count:
Less Consumption of fat: The food rich in lipids can reduce sperm count and slow down the remaining sperm’s swimming ability. Getting more omega-3 fatty acids, however, means higher sperm counts.
Eat more fruits and veggies: Filling up on fruits and vegetables protects sperm quality and quantity by revving up the body’s defence that keep them healthy.
Stay slim: Being overweight subtracts from your sperm count and ups the number of abnormal sperm in your arsenal.
Pass on cigarettes: Smoking tobacco can cut your sperm count by up to 17 percent. There’s evidence that marijuana is also bad news, too.
Keep it cool: Sperm production needs temperatures cooler than the rest of your body, which is why hot tubs, a fever and even a desk job can decrease sperm count. And resting a laptop computer on your lap for just 10 to 15 minutes is enough to reduce potency and sperm count.
What Happens to Your Body When You Stop Working Out?
You try to go to the gym most days, but then you decide to take a rest day. Maybe a rest day turns into a few days off….and before you know it, three weeks have passed you by without one day of exercise. Like many who take a workout break, you wonder: “Have I lost my muscles?” or “How long before I’m out of shape?”
There are lots of reasons to take a break from your workout routine — vacation, harsh weather, work demands, family obligations, etc. Even the most dedicated fitness enthusiast may be forced to stop for a while due to sore muscles, illness, or injury.
You shouldn’t push yourself to work out every day without a break because your body needs rest and recovery days to repair muscle fibres and strengthen itself between workouts. Training recovery is a critical component of an exercise program, and for most people, this consists of one to three days of rest depending on intensity of the activity.
However, if you go beyond a week without activity, you begin to experience the effects of “detraining” (also called deconditioning), a phenomenon in which you lose the beneficial effects of training. As opposed to rest and recovery, detraining is an extended rest interval that results in reduced physical fitness.
Is Gym good for weight loss?
When people want to lose weight, they tend to just do cardio. This will burn fat, but you also risk losing muscle, which won't give you a great physique in the end.
The solution is this you need to do a little strength training at the end of each cardio session. With a little effort (push-ups, dumbbells, machines, etc.), you'll maintain your muscle mass (or even increase it) and your fat will melt away like snow in the sun.
It is very important as well as essential to adapt good diet plan to reduce weight. Nevertheless, your weight loss plan will be faster if you reduce your daily calorie intake. It's all a matter of motivation! So, you should follow all the elements you need to start losing weight at the gym.
An article written by
Mr. Arun Kumar Saxena
Senior Exercise Science Faculty
Gold’s Gym Fitness Institute - India