Exercise benefits + Practical Tips! These devices can also help you persist easily

Exercise benefits + Practical Tips! These devices can also help you persist easily

Have you ever had such a moment: after work, you come home and collapse on the sofa, scrolling through your phone but getting more and more tired? Even though I slept for 8 hours, I still felt weak all over when I woke up. Facing work pressure, I can’t help but fall into anxiety….

In fact, the “cure” for these problems might be hidden in a 30-minute run, a simple set of stretching exercises, or even a 10-minute walk downstairs every day. Exercise has never been merely for losing weight and shaping up. Its impact on our bodies and minds is far more profound than we can imagine. Today, I’m not only going to talk to you about the “little-known” benefits of exercise, but also share some super practical exercise tips and recommend suitable exercise equipment to help you easily start your exercise journey!

1.Exercise is a natural energy booster that banishes fatigue.

I’m so tired. How could I have the energy to exercise? This is probably the reason why many people refuse to exercise. But do you know? The less you move, the more tired you will be.

When we are in a sedentary state for a long time, the blood circulation in our body slows down, the muscles are not activated, and the efficiency of cells in obtaining oxygen and nutrients also decreases. Naturally, it is easy to feel drowsy. Exercise can accelerate blood circulation, enabling the heart to more effectively deliver oxygen and nutrients to all organs throughout the body, especially the brain.

Studies show that after 20 to 30 minutes of moderate-intensity exercise (such as brisk walking, jogging, or cycling), the mitochondria responsible for generating energy in the brain become active.

Sports tips

If you don’t have time to go out, you can do “in-place marching runs” at home during fragmented time. Do 5 minutes each time, 3 to 4 sets a day, and combine it with deep breathing. This can quickly awaken your body’s vitality.

Before exercising, do 3 minutes of dynamic stretching (such as high knee lifts or lunge leg presses) to avoid muscle strains. After exercising, do 5 minutes of static stretching (such as leg stretching or shoulder stretching) to relieve muscle soreness.

Adapt to sports equipment

• Smart bracelet: It can monitor your heart rate and step count in real time during exercise, reminding you to maintain a moderate-intensity exercise state and avoid insufficient or excessive exercise.

• Yoga mat: Choose a non-slip yoga mat with a thickness of 6-8mm to protect your joints from getting cold and injured when doing stretching or simple exercises at home.

2.Exercise is an “emotion regulator”, helping you get rid of bad moods

It’s inevitable to encounter troubles in life: being criticized for work mistakes, having minor conflicts with friends, or even bad weather affecting travel plans… When these small matters accumulate, it is very easy for people to fall into a state of depression and anxiety.

At this point, exercise is the best “emotional outlet”. When we exercise, our body secretes a substance called “endorphin”, which is known as the “happiness hormone”. It can directly act on the central nervous system, relieve pain and bring a sense of pleasure. At the same time, exercise can also promote the secretion of serotonin and dopamine. These two neurotransmitters are respectively responsible for regulating emotions and transmitting happiness signals, which can effectively relieve negative emotions such as anxiety and depression.

Sports tips

• When feeling down, try the “music + exercise” combination. Choose cheerful songs (such as pop or rock), and do jumping jacks and burpees to the rhythm. This can quickly relieve stress.

• If you prefer quietness, you can choose gentle exercises like Tai Chi and Baduanjin. The movements are slow and soft, combined with even breathing, which can soothe irritable moods.

3.Exercise is a “memory enhancer”, making the brain more flexible

As people age, many will feel that their memory is getting worse and worse. They forget what they have just said or done as soon as they turn their heads. In fact, if you want to keep your brain in a “youthful state”, exercise is also a good choice.

Exercise can promote blood circulation in the brain, providing it with sufficient oxygen and nutrients, thereby facilitating the growth and repair of nerve cells. At the same time, exercise can also stimulate the development of the “hippocampus” in the brain. The hippocampus is an important area in the brain responsible for learning and memory. The higher its activity level, the stronger our memory and learning ability will be.

A study on the elderly shows that after persistently engaging in moderate-intensity exercise (such as brisk walking or Tai Chi) three times a week for 30 minutes each time for six months, the memory test scores of the participants improved by an average of 15%, nearly double that of the control group that did not exercise.

Sports tips

When taking a walk, you can try “memory training”, such as remembering the landmark buildings along the way (like convenience stores and traffic lights), and then recalling the route when you get home. Exercise your memory in the process of physical activity.

Choose “coordinated exercises”, such as rope skipping and shuttlecock kicking. These exercises require the coordination of hands and eyes, as well as hands and feet, and can simultaneously activate multiple areas of the brain, enhancing brain flexibility.

Adapt to sports equipment

• Counting rope skipping: Automatically records the number of rope skips and calories burned, helping you clarify your exercise goals and precisely control the intensity of your exercise.

4.Exercise is the “guardian of immunity”, safeguarding health

After the pandemic, people have become increasingly concerned about immunity. In fact, exercise is a natural remedy for boosting immunity.

When we exercise, our body’s immune system is activated, enhancing the activity of immune cells such as white blood cells and lymphocytes. These cells can more quickly identify and eliminate harmful substances like bacteria and viruses within the body, thereby reducing the risk of illness. Simultaneously, exercise promotes the body’s metabolism, helping to expel toxins and reduce inflammatory responses, further strengthening the body’s resistance.

However, it’s important to note that exercise should be “moderate.” Overdoing it can actually leave the body fatigued and lower immunity. Generally, engaging in moderate-intensity exercise 3-5 times per week for 30-60 minutes each session is the optimal way to boost immunity.

5.Exercise is a “catalyst for life attitude”, making you more self-disciplined and confident

In addition to its direct impact on the body and mind, exercise can also quietly change our attitude towards life.

Persisting in exercise itself is a manifestation of self-discipline. When you go out for a run at a fixed time every day or go to the gym on time every week, you are cultivating your self-discipline. This self-discipline will gradually extend to other aspects of life, such as eating on time, maintaining a regular schedule, and working efficiently.

At the same time, the physical changes brought about by exercise will also make us more confident. When you persist in exercising for a period of time, you will find that your figure has improved, your energy is more abundant, and your overall mental state is also different.

Sports tips

Formulate a “step-by-step exercise plan”, for instance, exercise for 10 minutes every day in the first week and 15 minutes every day in the second week. Gradually increase the duration of exercise to avoid giving up due to overly high goals.

Join sports communities (such as running groups or yoga groups), check in for sports with like-minded people, supervise each other, share experiences, and enhance your persistence in sports.

Good skills and the right equipment make exercise easier

At this point, you might say, “There are so many benefits to exercise, and the techniques and equipment are also very practical. But what if I still worry about not being able to stick to it?”

In fact, sports have never been a “chore”. Using the right techniques can make exercise more efficient. Choosing the right equipment can make sports more comfortable. You don’t need to pursue high intensity and difficulty from the very beginning. Start with simple movements, use equipment that suits you to assist, and gradually find the joy of exercise.

For instance, using a smart bracelet to record the daily steps and watching the numbers increase bit by bit; Do simple stretches at home with a yoga mat and feel the relaxation of your body. Challenge your limits with counting skipping rope and enjoy the joy of breaking through.

Sports are not a “sprint”, but a “marathon”. As long as you are willing to start and try, you can gain health, happiness and confidence in sports. From today on, take the right equipment, apply practical skills and embark on your own sports journey!