Health Benefits include the following:
	- Improves Brain Health
	- Weight Management
	- Lowers risk of disease
	- Strengthens Bones
	- Living Longer

What are the Health Benefits of Exercise?

One of the main health benefits seen with exercise comes in the form of brain health. After only one exercise session, you can observe a boost in your overall thinking abilities. Routine exercise can help your learning, judgement, and thinking abilities even as you age. In addition to that, exercise can reduce the risk of depression, lower symptoms of anxiety, and can help you sleep better.

Brain Health

Another one of the biggest, most obvious, health benefits of exercise is Weight Management.You gain weight when you consume more calories than you are able to burn. For this reason, exercise is incredibly useful since it allows you to maintain a balance between the amount of calories you consume, and the amount that you burn. Even moderate physical activity for 30 minutes each day can go an incredibly long way in maintaining your weight. In order to lose weight, one simply needs to exercise more.

Weight Management

Exercise can reduce the risk of the following:

Cardiovascular Disease: Heart Disease and Stroke are the two leading causes of death in the United States. For that reason, it is very important to exercise for enough time. 
Type 2 Diabetes: Exercise is able to reduce blood pressure which, in turn, leads to a lower chance of Diabetes.
Cancer: Although it does not stop cancer entirely, there are a handful of cancers that exercise can prevent: Bladder, Breast, Colon, and Kidney to name a few.

Lower Risk of Disease

The older that you get, the more important it becomes to keep your bones and muscles strong. Exercise can ensure that you are able to complete daily activities and stay physically active at the same time. Although this is more important for adults, the benefits can be seen regardless of age.

Strengthens Bones

Because of the various different health benefits mentioned above, it can be assumed that exercise will allow you to live longer. Even a small amount of exercise can go an incredibly long way in terms of helping increase your lifespan.

Living Longer

Overall, one can see that exercise alone is enough to completely change your life. Not only does it improve your physical health, but it also manages to improve your mental health as well. The more exercise you do, the more you will benefit!

Conclusion

Exercise, contrary to popular belief, has a LOT of positive effects on the body. Today, I will be exploring those benefits with you!

Regular physical activity improves your brain health, helps with weight management, reduces disease, strengthens bones and muscles, and improves your ability to do everyday activities. Learn more.

Benefits of Physical Activity

<ul><li>According to <a href="https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full">a new study</a> published in the journal Frontiers in Physiology, the time of day you work out can influence exercise-induced health and performance benefits, which varies across genders.</li><li>For women, exercising in the morning reduced abdominal fat, decreased blood pressure, and improved lower-body muscle power. Evening exercise enhanced physical performance and mood.</li><li>For men, both morning and evening exercise improved physical performance, decreased total body and abdominal fat, and improved mood.</li></ul>

THE TIME OF DAY YOU GO FOR A RIDE CAN INFLUENCE THE RESULTS

If you’ve suspected you gain more <a href="https://www.bicycling.com/training/a40323646/resistance-band-shoulder-workout/">benefits from your workouts </a>depending on the time of day you complete them, your hunch might be right. In the past, studies have found that the time of day you work out can play a role in anything from <a href="https://www.bicycling.com/news/a28469826/best-time-to-exercise-for-weight-loss/">weight loss </a>to <a href="https://www.bicycling.com/health-nutrition/a27337083/morning-exercise-improves-brain-function/">how productive you are postride</a>. And now, according to new research, whether you work out in the morning or at night can influence mood, physical performance, and cardiometabolic health—and these pay-offs can vary depending on your gender. (Please note that the researchers only included cisgender individuals in this study.)

Researchers studied 56 highly active men and women, ages 25 to 55, for 12 weeks to help identify the most effective and feasible time of day to exercise. During this period, participants practiced the <a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">PRISE</a> nutrition and training program designed by <a href="https://www.skidmore.edu/hhps/faculty/paul-arciero.php">Paul J Arciero</a>, Ph.D., lead researcher, and director of the human nutrition, metabolism, and performance laboratory at Skidmore College, along with his colleagues.

Researchers studied 56 highly active men and women

<a href="https://www.amazon.com/PRISE-Life-Protein-Optimal-Performance/dp/173415893X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1654192364&sr=8-1&linkCode=ogi&tag=bicycling-auto-20&ascsubtag=%5Bartid%7C2143.a.40434193%5Bsrc%7C%5Bch%7C%5Blt%7C">The PRISE program</a> requires participants to exercise four days a week, focusing on a different training modality each day, including resistance training, <a href="https://www.bicycling.com/health-nutrition/a27105274/higher-fitness-linked-to-lower-death-heart-disease/">interval sprints</a>, stretching, or <a href="https://www.bicycling.com/training/a20029633/8-ways-cycling-will-make-you-healthier/">endurance training</a>.The program also requires following a strict <a href="https://www.bicycling.com/health-nutrition/a40298301/what-is-the-cico-diet/">diet</a>.

The PRISE program

All participants practiced each workout for an hour or less, except for the endurance-focused workouts, which participants were allowed to practice for an hour or more. All groups completed the same type of exercise on the same day, under the direction of certified fitness professionals. On interval sprint days and endurance days, participants practiced a sport of their choice like going on an elliptical, riding a stationary bike, roller blading, or cycling outdoors.

Participants designated to the <a href="https://www.bicycling.com/training/a39916130/morning-yoga-every-day/">morning group</a> worked out between the hours of 6:30 a.m. and 8:30 a.m. and those in the evening group exercised between 6 p.m. and 8 p.m.

Though <a href="https://www.bicycling.com/training/a20011394/how-to-fuel-on-rides-of-every-length/">nutrition</a> wasn’t the main focal point of this study, says Arciero, participants did follow a strict diet. Men and women in all groups met with a registered dietitian and were given a 12-week meal plan to follow.On resistance training days, participants in all groups ate a small <a href="https://www.bicycling.com/health-nutrition/a38083270/homemade-snack-recipes/">snack</a> one hour before training. On <a href="https://www.bicycling.com/training/g36630247/flexibility-exercises/">stretching</a>, endurance, and <a href="https://www.bicycling.com/news/a40300573/hiit-metabolic-function-study/">interval days</a>, morning participants arrived fasted, but <a href="https://www.bicycling.com/health-nutrition/a36548604/when-its-time-to-rethink-your-hydration/">hydrated</a>, and evening participants were also hydrated and <a href="https://www.bicycling.com/training/a26749714/intermittent-fasting/">fasted</a> for four hours.

Morning participants were instructed to <a href="https://www.bicycling.com/news/a36940677/intermittent-fasting-for-weight-loss-study/">eat breakfast after workout sessions</a> and subsequent meals in four-hour increments.Evening participants were instructed to eat four meals a day in four-hour increments, with the last meal eaten within an hour of completing exercise. On rest days, all participants were instructed to eat <a href="https://www.bicycling.com/news/a27259930/breakfast-benefits-lower-heart-attack-stroke-risk/">breakfast</a> within an hour of waking and following meals within those four-hour intervals. They consumed the last meal two hours <a href="https://www.bicycling.com/news/a36739906/screen-time-before-bed-sleep-quality-study/">before bed</a>.

In the beginning, Arciero says, many of the participants who were active for more than four days a week were reluctant to cut back on their workouts. But that all changed once they started noticing improvements in their performance. “They were realizing that the bottom line is all about the quality of the exercise experience, as opposed to the quantity ,” he says.

The program was inspired by the exercise recommendations of <a href="https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines">the American College of Sports Medicine</a>. It was designed so that people can maintain a healthy active lifestyle that works around their work and family schedules.

In the end, for women, morning exercise reduced total body and abdominal fat, decreased blood pressure, and <a href="https://www.bicycling.com/training/a34063049/tips-for-mastering-pistol-squats/">improved lower-body muscle power</a>, while evening exercise enhanced mood, as well as improved upper-body strength, power, and endurance.

For Women

“The likely reasons why women lose total-body and <a href="https://www.bicycling.com/news/a36036865/the-fitter-you-are-the-faster-you-burn-fat-study/">belly fat</a> with morning exercise is because the body is in a more favorable hormonal state (lower insulin levels) which favors burning body fat as an energy source,” Aciero says.Whereas, evening exercise is associated with building <a href="https://www.bicycling.com/training/a38527239/muscular-endurance-vs-strength/">muscular strength</a> and power because the body is in a favorable hormonal and metabolic state, he says, which contributes to improving overall mood because it acts as a “de-stressor” at the end of the day for both women and men.

Men who worked out in the both groups had improvements in mood and physical performance, and decreased both total and abdominal body fat. But for those in the evening group, exercise had greater improvements in lowering systolic blood pressure, decreasing <a href="https://www.bicycling.com/news/a26894515/muscle-fatigue-can-impact-brains-ability-to-learn-new-skills/">fatigue</a>, and stimulating fat oxidation when compared to the morning group.

For Men

The body and <a href="https://www.bicycling.com/training/a20043987/5-max-heart-rate-training-myths-busted/">heart</a> are better prepared for the exercise later in the day than in the early morning due to certain metabolic factors in men, says Aciero. This is the reason evening exercise helps with enhancing heart health and <a href="https://www.bicycling.com/health-nutrition/a25683209/does-exercise-lower-blood-pressure/">lowering blood pressure</a>.

The bottom line: If you’re trying to achieve a specific goal like increasing upper body strength or decreasing blood pressure, then it’s worth considering the time of day you exercise. That’s because your body may react differently to an early morning ride or strength session versus a twilight workout. But what’s even more important to experience the effects of exercise: simply moving more, no matter what time of day that happens.

New research finds that exercising in the morning or evening can change the results. So determine your goals to figure out the best time to ride.

Health

Should You Exercise in the Morning or Evening?

<a href="https://www.eatthis.com/plogging-exercise-outdoors/">Plogging </a>is when people are getting <a href="https://www.eatthis.com/news-running-hiit-burns-calories/">jogging </a>while picking up trash along the way. They are doing their part in helping keep the planet—our home—clean, while getting a solid workout in and getting social. Besides the altruism of celaning the planet, plogging can be a better exercise than simply running. Because you have to stop, squat 3tc you are involving more parts of the body. And doing it socially it helps produce more endorphins, making you feel happier.

Plogging

Mix running with ecological awareness. Win - win.

Healthy Eating & Nutrition

"Plogging" - a new trendy workout 

We know that spending hour after hour sitting down <a href="https://www.sciencealert.com/1-4-billion-adults-have-high-of-disease-from-not-enough-exercise-say-who">isn't good for us </a>, but just how much exercise is needed to counteract the negative health impact of a day at a desk? A 2020 study suggests about 30-40 minutes per day of building up a sweat should do it. Up to 40 minutes of "moderate to vigorous intensity physical activity" every day is about the right amount to balance out 10 hours of sitting still, the research says – although any amount of exercise or even <a href="https://www.sciencealert.com/even-2-hours-a-day-of-standing-instead-of-sitting-is-good-for-you-study-suggests">just standing up </a>helps to some extent.

Doing Exercise Is Mandatory To Protect Health.


We know that spending hour after hour sitting down isn't good for us, but just how much exercise is needed to counteract the negative health impact of a day at a desk? A 2020 study suggests about 30-40 minutes per day of building up a sweat should 

Growth concepts

Scientists Figured Out How Much Exercise You Need to 'Offset' a Day of Sitting

The fitness culture can feel overwhelming for those who aren’t used to it, and too much can perpetuate cycles of shame and guilt. It can make us believe that reaching and maintaining a healthy weight is only available to the dedicated ones who consistently lift weights and are making enough time for daily runs.Instead what this shows is that, like how eating healthfully doesn’t need to be <a href="https://kokumura.medium.com/getting-in-shape-the-easy-way-the-japanese-rule-to-a-healthy-diet-371ce0bf3cb6">eating only salads </a>, healthful exercise doesn’t need to be only working out — the lifestyle fitness you need may just be in a bit more walking

Walking, The Clue To Fitness Criteria.

In the United States, I’m often bombarded with images and ads of fitness culture. Athleisure is the craze, and it seems that the majority of people are members of gyms like Anytime Fitness, 24 Hour…

Benefits of Physical Activity

Should You Exercise in the Morning or Evening?

"Plogging" - a new trendy workout

Scientists Figured Out How Much Exercise You Need to 'Offset' a Day of Sitting

How Japanese People Stay Fit for Life, Without Ever Visiting a Gym

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