Regular exercise benefits people of all ages, shapes, and sizes, and is one of the best things you can do for your health and longevity. Here are just 8 benefits of physical activity:
1. Weight management and weight loss. Exercise burns calories and keeps your metabolism going, even when you are sleeping.
2. Stronger bones and muscles. Exercise helps young and old people build stronger bones and slows the loss of bone density as you age. Studies have shown that strength or resistance training is the only type of exercise that strengthens your bones.
3. Prevents and helps manage disease and health conditions, such as cardiovascular disease, high blood pressure, diabetes, arthritis, and many others.
4. Keeps your mind sharp. Exercise improves cognition and keeps your thinking, learning, and judgment skills on point.
5. Better mental health and reduces stress. Exercise improves your mood, reduces depression and anxiety, and helps you sleep better. It physically makes you happy with by producing neurotransmitters such as serotonin and dopamine and opens the gate for more endorphins which relieve pain, reduce stress, and improve your sense of well-being.
6. Boosts your energy. Exercise has been shown to reduce fatigue. Aerobic exercise strengthens the cardiovascular system, making your heart and muscles more efficient. This allows you to do the same activities using less energy and without getting winded easily.
7. Better sex. Physical activity can improve sexual performance and pleasure, and is associated with increased desire and function for both men and women.
8. Longer life. An estimated 110,000 deaths per year could be prevented if US adults ages 40 and older increased their moderate-to-vigorous physical activity by a small amount. Even 10 minutes more a day would make a difference.*
There's no better time to start a daily exercise habit. Find fun ways to incorporate movement into your day. Instead of meeting friends for a coffee or meal, go for a walk or play sports together. Join an exercise class to make friends and stay motivated. Take the stairs instead of the elevator, when possible. Start a new hobby: kayaking, aerial yoga, ice skating, ballroom dancing... sky's the limit. Learning new skills while moving your body will bring even greater benefits!
At Fuerte Fitness, we are always here to support and inspire you, so feel free to get in touch or comment below!
Foam rolling can be a great way to release tension, reduce stiffness, and increase flexibility. Similar to a massage, it is a myofascial release technique. The fascia is a layer of connective tissue that holds your muscles in place. Muscles and fascia can become tight from overuse or weakness, which limits your range of motion. Like massage, foam rolling can stretch and soften these tissues, realigning them and restoring mobility.
Foam rolling can be intense, even painful. But it should be similar to the pain of a deep tissue massage. If it doesn't feel good, stop. Foam rolling works especially well for large muscles such as glutes, hamstring, and quads. I personally love rolling out my lats.
You can use the warm up video above before (or even after!) your workouts. Even as you watch your favorite show or morning wakes ups when you feel sore or tight in areas. It includes a foam rolling section. For more, check out this article from Harvard Health and this article from the New York Times.
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Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.