The Benefits - Exercise
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The Benefits
Provided by ISL Consulting Co.
Exercise is good for your body, but did you know that exercise is also good for your mind?
Research has shown that regular exercise delivers a mental and emotional boost. It improves your mood, bolsters your self-esteem and gives you the confidence to handle whatever comes your way. Some studies hint that it also enhances the functioning of your brain.
Your Body's Medicine Cabinet
When you are physically active your body releases chemicals known as endorphins. These are your body's natural painkillers and stress reducers. They diminish anxiety and depression and produce a sense of well being known as the exercise "high."
Just one workout can release another cache of natural antidepressant chemicals from your body's medicine cabinet, such as dopamine, serotonin and norepinephrine.
A study at Duke University found that intense bouts of exercise are every effective in reducing feelings of depression, tension, anger and confusion.
Meanwhile, a host of other studies have shown that even short spurts of moderate exercise can improve your outlook on life and make you less anxious. Whether you take a brisk ten-minute walk, do a few jumping jacks, or bicycle around the block, you will feel the benefit both physically and emotionally.
Stress Buster
Chronic stress releases a number of different chemicals and hormones into your body that raise blood pressure, weaken your immunity to colds and illness, impair your memory, increase fat cell storage, and lead to depression.
Regular physical activity has been shown to be an effective stress buster and successful weapon against its debilitating effects. The set of beneficial chemicals and hormones released during exercise are an important arsenal that can defeat the negative chemicals created by stress.
Canadian researchers discovered that depressed people experienced significantly less depression after exercising for anywhere from 20 minutes to an hour, three times a week for five weeks. In some cases the benefits lasted up to one year. It is important to note however, that severe cases of depression require medical review and a combination of treatments.
In another study, a team of Australian researchers compared people who practiced progressive-relaxation techniques with a group who did 30 minutes of aerobic exercise three times a week. It was the exercise group that had lower blood pressure and responded best to acute stress.
A Boost to Self-esteem
How we feel directly affects how we use our bodies and how we look. Feelings of distress or doubt can cause us to hunch our bodies in an effort at self-protection. As a result our spines are compressed and our breathing is shallow. We limit ourselves to small movements leading our muscles and joints to stiffen and weaken. It is no wonder that our spirits might sag and our sense of self-esteem drop through the floor.
Often just starting out on a new exercise program can boost your sense of self-worth. As you find yourself progressing, you'll also find your confidence growing. Choose physical activities that stretch and strengthen. They will help you to physically stand taller, feel better, and face the world with a positive outlook.
Yoga poses such as the Sun Breath, Mountain, and Warrior One, can help build confidence and self-esteem. They strengthen your legs, joints, and spine so that you can feel grounded and stable. The postures create good spinal alignment to help you stand tall and increase your range of movement. They open your chest for deep regular breathing that can calm your nerves and mind.
Time Out
Like many leisure activities such as meditation or your favorite hobby, exercise gives your mind needed time out from everyday thoughts, worries and responsibilities. You return to your life refreshed, invigorated, and perhaps even mentally sharper.
By improving the flow of blood and consequently of oxygen and nutrients to your brain, it may be that aerobic exercise helps you to think better.
Regular weight training and aerobic exercise have been shown in several studies to impart an additional benefit. They can improve the quality and duration of sleep. A good night's rest can make you less fatigued and better able to function in your daily life.
A Little Bit Can Go a Long Way
A great deal of research continues to be done on the mental and emotional effects of physical activity. A recent study found that after several subjects spent 30 minutes on a treadmill, they scored 25 percent lower on tests that measure anxiety as well as demonstrated positive changes in their brain activity.
A brisk walk, a short jog, or even just several stretches during your day can help relieve stress and improve your outlook on life. Regular physical exercise releases a host of beneficial chemicals that can help you feel physically fit, mentally sharp, and emotionally positive. Find a physical activity you enjoy and give yourself a dose of good health every day. Stay fit and stay happy. -
no wonder im always feeling like going to ki siao.
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Remember to do your exercise, to stay healthy.Originally posted by Ito_^:no wonder im always feeling like going to ki siao. 
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but recently quite a few people died after or during exercise.
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kops trying to get rid of all the effects of all the feel good (or self-denial ) threads on why not to exercise and on fats
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Originally posted by dragg:but recently quite a few people died after or during exercise.
Quite true. Wonder why? -
i'm trying to get everyone away from the dark side.Originally posted by elindra:kops trying to get rid of all the effects of all the feel good (or self-denial ) threads on why not to exercise and on fats 
u kno, its not easy fighting the devil which have horns.... -
exercise doesnt mean u have no fear of dying.Originally posted by elindra:
Quite true. Wonder why?
the different is the odds are better w or w/o exercise. When it is time to go, you have to go. -
yah loh.. think there was a report recently that 1 out of 8 (i think) people die from sports. and i dun think it is cos of dehydration. It is those incidents where they exercise, and then collapse from cardiac arrest.Originally posted by dragg:but recently quite a few people died after or during exercise. -
I think most of the peeps in Club 30 have nice sharp pointy hornsOriginally posted by kops21:i'm trying to get everyone away from the dark side.
u kno, its not easy fighting the devil which have horns.... 
With a nice pointy tail
Moderation is the key for everything me thinks -
Resistance is futile. if you can't beat them, join them.Originally posted by kops21:i'm trying to get everyone away from the dark side.
u kno, its not easy fighting the devil which have horns.... -
Thanks, kops, for posting this article!
It's a good reminder indeed to stay fit & healthy. -
my big calf...
my fat tights
my toe
my feet
my back
my arm
my neck
aching now
exercise...make me become a pimple pork
n now i have a 3 day 2 night chalet n im not allowed to slp
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so...Originally posted by kops21:exercise doesnt mean u have no fear of dying.
the different is the odds are better w or w/o exercise. When it is time to go, you have to go.
go go go ~~ -
I certify you officially a Half-Marathon Finisher after completing 30km yesterday.Originally posted by SGpork:my big calf...
my fat tights
my toe
my feet
my pain
my arm
aching now
exercise...make me become a pimple pork
i actually wanted to see a BBQ pork, damnit, miss by a bit yesterday. -
Damnit....those devils, need to be spank by the RAT.Originally posted by elindra:I think most of the peeps in Club 30 have nice sharp pointy horns
With a nice pointy tail
Moderation is the key for everything me thinks
Moderation between both is the key, not just pure drinking. Those devils are easy recognise by their signature bearly tummy as well. -
BBQ?Originally posted by kops21:I certify you officially a Half-Marathon Finisher after completing 30km yesterday.
i actually wanted to see a BBQ pork, damnit, miss by a bit yesterday.
not so easy..not yet
tho yes..very hot...from kallang i had to endure to enous...
this is the hardest part..
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their are too many evils lurking around here, i have to stand up for the goodness of mankind.Originally posted by k4korny:Resistance is futile. if you can't beat them, join them. -
talking about BBQ..
u just reminded me..
im late...
tonight i had a BBQ session
i better get going now.. -
now you are better trained with heat...next time more difficult to eat sg-BBQ pork.Originally posted by SGpork:BBQ?
not so easy..not yet
tho yes..very hot...from kallang i had to endure to enous...
this is the hardest part.. 
Dont know why the hardest part for me is the initial part from Bishan to Balestier...i dont know what actually happens, but my heartrate was VERY HIGH for a long period, until kallang when it decided to slow down. Or else i might be the next death case in the news.
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only that part i had to endureOriginally posted by kops21:now you are better trained with heat...next time more difficult to eat sg-BBQ pork.
Dont know why the hardest part for me is the initial part from Bishan to Balestier...i dont know what actually happens, but my heartrate was VERY HIGH for a long period, until kallang when it decided to slow down. Or else i might be the next death case in the news.
the rest ...its okie...
yeah im better trained with heat now ..i guess..(i hope)
i dont remb myself running at that time..usually only when sunset...or 10pm onwards for me.. -
thought you are already trained on a few occasions in the heat around 3-4pm?Originally posted by SGpork:only that part i had to endure
the rest ...its okie...
yeah im better trained with heat now ..i guess..(i hope)
i dont remb myself running at that time..usually only when sunset...or 10pm onwards for me..
the heat dont really bother me, as lots of water and 100plus along the way. -
Drats.. kops kor kor ah.. can dun make me feel guilty or not? Ever since i POP i've never exercise leh. Eating n drinking n be merry all day long. As i'm typing i'm munching on a bar of Snickers lor..
But i wonder why my no. of pullups juz increased.. hmmm.. 
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increase from 1 chinup to 2 ?Originally posted by Gackt247:But i wonder why my no. of pullups juz increased.. hmmm.. 
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You, yourself make you guilty.Originally posted by Gackt247:Drats.. kops kor kor ah.. can dun make me feel guilty or not? Ever since i POP i've never exercise leh. Eating n drinking n be merry all day long. As i'm typing i'm munching on a bar of Snickers lor..
But i wonder why my no. of pullups juz increased.. hmmm.. Eat n enjoy while you can. the darkside will seize upon you and engulf you to abyss before you realised it....
let see...no exercise, muscle decrease, fat increase...weight decrease...pullup become easier. Anyway it is only temporary nia...pretty soon, you will be struggle to make the min mark if you dont exercise regularly.