Exercise involves movements of the body by skeletal muscles, which require energy. The aim of these movements is to maintain or improve physical fitness. To be effective, exercise needs to be planned, structured and done on a regular basis. You can break your exercise into bits and pieces in case you have a busy schedule during the day.

For example, you can move round at your place of work during break time, take the stairs instead of using the elevator, walk to bus station before boarding a bus and walk to your office after alighting from the bus. This can be repeated after the close of work. All these combined can culminate in improved physical activities during the day.

How does exercise benefit the body?

Exercise benefits the body in the following ways:

1. Improved physical strength – Regular exercise strengthens muscles and bones by improving oxygen and nutrient supply to these tissues. The improved muscle and bone strength helps maintain balance and prevent falls.
2. Improved heart functions – Regular exercise makes the heart to function well. It improves the ability of the heart to pump blood as well as the quantity of blood pumped per time (cardiac output)
3. Reduction in the risk of chronic (long-term) diseases – Regular exercise reduces ‘bad’ cholesterol (LDL, triglycerides) while increasing the ‘good’ cholesterol (HDL). This ensures smooth blood flow inside the blood vessels, thereby reducing the risk of damage to blood vessels as well as heart disease. The risk of chronic diseases reduced by regular exercise include: high blood pressure, type 2 diabetes, cancers of different types etc.
4. Reduction in the risk of obesity – Exercise helps to burn excess calories in the body. The quantity of calories burnt during exercise depends on the intensity of the exercise embarked upon. With reduction in the risk of obesity, the risks of hypertension and diabetes also greatly reduce.
5. Improved psychological well-being – Exercise improves mood, memory and reduces mental stress. This occurs through release of several hormones (chemicals) from the brain during exercise. Maintenance of good physical appearance can lead to improved self confidence and self-esteem.
6. Improved quantity and quality of sleep – Regular physical exercise can be an antidote to sleepless nights, as it can help you fall asleep faster and sleep longer and deeper.  So, if you have not been sleeping well without any cause, it is time to consider regular daily exercise. In order not to be counter-productive, exercise should not be done close to bedtime. Otherwise, high level of energy activated may delay you falling asleep.

Types of exercise that benefit the body

The types of exercise to engage in for maximum health benefits are aerobic exercise. These are exercises that involve the use of the large muscles of the body in a repetitive way. They help increase the heart rate and lung function for a sustained period, thereby improving oxygen and energy supply to the body. Examples of aerobic exercise include: walking, jogging, jumping, running, dancing, cycling, swimming, rope skipping etc.