Moderate exercise and its benefits.

Moderate exercise is beneficial for your health. We hear this phrase almost daily, among family and friends, at work or when we go to the doctor. Such a true statement that all of us should put into practice as soon as possible.

Let's see the benefits of practicing moderate physical exercise regularly and if you dare, start doing sports now.

Table of Contents 1. HEALTH BENEFITS OF MODERATE EXERCISE         1.1. 10 BENEFITS OF THE MODERATE EXERCISE         1.2. WHY IS IT IMPORTANT TO EXERCISE?         1.3. WHAT IS MODERATE EXERCISE?         1.4. HOW MANY EXERCISES DO I HAVE TO DO PER WEEK?         1.5. MODERATE EXERCISE FROM 50         1.6. PHYSICAL EXERCISE AND HEALTH

1. Health benefits of moderate exercise

The benefits of healthy exercise are invaluable if you want to take care of your body and your mental health.

To learn more about some of them, pay attention to the following points:

1.1. 10 Benefits of moderate exercise

1. Helps maintain general well-being. Exercising healthily, that is, moderately and regularly, helps you:

• to keep the body healthy,

• a clear mind,

• the right frame of mind and for example,

• cope with situations or problems.

2. Improve rest. Physical exercise helps improve the quality of rest. You will get restful sleep and you will regulate the hours of sleep.

3. Reduces the risk of dementia and cognitive decline. Exercising positively affects brain functions and cognitive performance.

4. Improves fitness and endurance. Indeed, exercising moderately keeps you in shape, at your ideal weight. It also strengthens the muscles, joints, and bones.

5. Helps prevent diseases (heart disease, some types of cancer, diabetes, depression ...). Moderate exercise prevents different pathologies because it regulates different levels of the body such as insulin or hormones.

6. Improves flexibility and mobility of the joints. Staying physically active enhances the joints by improving their flexibility and mobility and preventing different pathologies.

7. Strengthens the bones and muscles. If you are in shape, your muscles and bones will be strengthened. A good physical shape will avoid possible future problems such as falls.

8. It benefits the digestive system. With exercise, you regulate intestinal activity and, for example, appetite control, thus maintaining your proper weight.

9. Regulates blood pressure figures. Performing moderate exercise regulates vital sign levels thus preventing hypertension.

10. Reduce social isolation. If you exercise in a center or outdoors, you increase social relationships, reduce isolation, and feel lonely.

1.2. Why is it important to exercise?

If you have read these benefits, you will understand the importance of exercising. Not only does it keep us fit, but it also improves our mental health and expands relationships with others.

Regulates different levels of the body, improves cardiovascular health, increases lung function and strength, and physical endurance. That is, it helps you keep your body fit, balanced and prevents pathologies associated with a sedentary lifestyle. Chronic diseases such as diabetes or diseases such as obesity are prevented with moderate exercise and a healthy diet.

1.3. What is moderate exercise?

Moderate exercise practiced on a regular basis is a type of physical activity that allows us to keep our bodies healthy. According to the World Health Organization (WHO), it is a type of exercise that requires moderate but not vigorous effort. That is, it accelerates our heart rate in a perceptible way.

The WHO offers us some examples of recommended moderate physical activity:

• Walk fast,
• to swim,
• dance,
• perform housework,
• gardening,
• actively participate in games and sports with children, etc.

In recent years, the majority of the adult population has been encouraged to carry out some of these activities. In our cities and towns, we see people who have acquired a routine: Running or walking. And it is that little by little we are assuming that without exercise our health is harmed. 

So from here, I encourage you to start and if you have, to continue. Because your health is at stake.

1.4. How much exercise should you do a week?

Experts insist on the health benefits of physical exercise. But how much should we do a week to be beneficial? Healthy adults should get 150 minutes of moderate physical exercise a week. If possible, divided into several sessions. 30 minutes is recommended 5 days a week. The key to staying in shape is to practice regularly and not sporadically. In this way and with a balanced diet you can achieve a healthy body and physical and mental well-being.

1.5 Moderate exercise after 50

From the age of 50, experts recommend continuing or starting moderate exercise on a regular basis. Doesn't it motivate you? Think that you are giving health to your body and quality of life for more years. Think of an activity that you like or that you did a long time ago and get to it. Of course, if you have any chronic disease or pathology, consult your doctor about the type of exercise that is best for you.

We are going to see some examples of activities that are recommended from this age. They will benefit not only your physical but also your mental health.

What exercise can I do from the age of 50?

Remember to warm up before starting, for example by performing gentle rotation exercises in some joints (ankles, knees, neck, shoulders ...):

• Brisk walking is a simple option that we can all do at any time of the day. Walk for 30 to 45 minutes a day for example during the week (5 times/week) and you will see how your well-being increases. When we exercise we release a series of substances in the brain that produce well-being. We also regulate the heart rate and prevent some diseases or pathologies such as cognitive impairment.

• Going swimming several days a week also benefits your general health. If you have the option of doing this activity, don't hesitate and jump into the pool. The feeling of less weight in the water relaxes your joints and muscles. It also reduces the risk of the dreaded falls. And it also prevents some respiratory or motor diseases, among others.

• Performing resistance exercises is also another option from the age of 50. At these ages, muscle mass is lost and this will cause future problems. Practicing, for example, a weight routine, at least 2 days a week will develop your muscle mass. The loss of physical strength is related to mobility problems in older people and therefore to autonomy.

1.6. Physical exercise and health

As you have seen, moderate exercise is beneficial for your physical and mental well-being. If you haven't started on a regular and constant basis yet, get on with it. You will feel the positive consequences in your body and in your mind. Start a routine, make it a habit, you will not regret it.