It might be hard to get past the 15-minute infomercial for a new gadget that you’re sure to love, but there are a lot of benefits to exercise. These can improve your mood, strengthen your bones, prevent cancer and boost your sex life. Men can reduce their risk of prostate, colon and kidney cancer by up to 20 percent if they’re active. Regular exercise can also keep your cholesterol levels in check.
1. Increased Testosterone Levels
Exercise can raise testosterone levels, according to research. However, your levels usually drop back to their normal level after a workout is complete in as little as 20 minutes. The best workouts to boost testosterone are high-intensity interval training and weight lifting.
There are several factors that affect how testosterone is influenced by exercise, including body composition and fitness level. Generally, people with lean bodies and no symptoms of low T levels see a more noticeable increase in their testosterone after working out.
A high-intensity interval training (HIIT) program that uses short, intense periods of activity and very brief periods of rest can raise testosterone levels, but itโs also important to make sure that you are properly hydrated. You should drink about eight to ten glasses of water per day to stay hydrated during your HIIT sessions, and take a multivitamin and a mineral supplement as well. Make Body more flexible with ในใผใใผใซใใฐใฉ.
2. Improved Mental Health
There is a growing body of evidence that suggests exercise can help improve mental health in many ways. It can reduce symptoms of anxiety and depression, increase self-esteem and provide social support. It also helps maintain cognitive function, which can be a major factor in the development of mental health conditions. Physical activity is also associated with improved sleep and increased mood and quality of life.
But despite the benefits, it’s not uncommon for men to be less physically active than women. This may be due to a number of reasons including lack of interest, the fact that they are older or have existing injuries.
Research shows that people who are less physically active have a lower quality of life and report more mental health problems than those who regularly get involved in exercise.
3. Stronger Bones
Exercise, including weight-bearing and resistance exercises, is one of the best ways to make your bones stronger. It helps prevent bone loss that starts in your 30s and can decrease the risk of osteoporosis, a condition that weakens bones so they break easily.
The strongest bones make of calcium and collagen, two materials that give bones a tough, flexible structure to resist wear and tear. They grow in response to a diet rich in vitamin D and calcium, along with weight-bearing exercises like running or dancing that force your body to work against gravity.
Itโs important to remember that bone health begins at birth. Premature and low-birth-weight babies need extra calcium, phosphorus and protein to build their bones. Breastfed infants also get these nutrients through their mothers.
4. Reduced Risk of Heart Disease
UT Southwestern Medical Center researchers have discovered that increasing the amount of exercise you do may reduce your risk of heart failure, a condition that causes chest pain and can lead to death. Individuals who increased their physical activity by twice or quadruple the current recommended minimum levels reduced their risk of heart failure by 35 percent.
Men and women who increase their level of exercise also have a lower risk of developing high blood pressure. Higher blood pressure is a major cause of heart disease and stroke.
People with high blood pressure often have other health issues, including diabetes and obesity, that can put them at a greater risk for developing heart disease. Taking medication to treat these conditions can lower blood pressure and prevent cardiovascular disease with ใปใซใในใธใงใซ.
5. Reduced Pain
Whether itโs chronic back pain or a sprain, exercise is likely to improve your pain levels. It may reduce the pain sensitivity of nerves in your spine, and improve your ability to perform normal activities and cope with daily tasks.
Men with certain kinds of chronic pain, including arthritis and fibromyalgia, often experience less pain after an exercise program than before they started it. Research has shown that exercise is a safe and effective way to relieve these types of discomfort.
Many of the benefits associate with exercise gain from gentle aerobic activities such as walking, cycling, swimming or jogging. However, itโs also important to do strength training and stretching exercises. These activities are a great way to increase muscle mass and preserve bone calcium as well as prevent joint damage.
