week 8: Move Your Ass

We all know that it is good and healthy to exercise.
Even when you do not want to lose weight, or build on muscles.
What to do then?
And how much and how long do you need to exercise to get all those benefits?

Any amount of activity is better than none at all.  
You can change daily habits, like take the stairs instead of the elevator, leave your car home and take your bicycle. Take a walk. Dance. Or rev up your household chores

To reap the benefits of exercise, just try to get more active throughout your day.
Consistency is likely better than once a week to sweat at the gym.

There are various recommendations out there.
A guideline can be to have 8000 - 10.000 steps a day.  Or a minimum of 150 minutes a week moderate exercise, or 75 minutes a week of vigorous exercise. Or you have a combination of those 2. 

Here are some known and maybe some unknown benefits you get from exercise

1. It makes you more happy & Improves your mood
When you exercise you release endorphins what makes you feel good.
Physical activity stimulates various brain chemicals that not only makes you feel happier, you will also be more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. And can have influence on point 2:

2. Better sex life
YES! Regular physical activity can improve energy levels and physical appearance, which may boost your sex life. But that's not all! Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

3. Have fun and be social
Find something you enjoy doing. You catch up with friends, or meet new people. Or just enjoy the outdoors with a simple walk alone, as it gives you a chance to unwind.

4. Get a better sleep
Regular physical activity can help you fall asleep faster, get better sleep and also deepen your sleep.
Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

5. Combat health conditions and diseases
When you exercise regularly, it can improve your health and reduce the risk of developing several diseases, health problems and concerns. Like high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer,  stroke, metabolic syndrome, arthritis and falls. It can also help improve cognitive function.
When your blood flow increases,  the oxygen levels in your body raises. This helps lower the risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.

It does not matter what your current weight is, being active boosts high-density lipoprotein (HDL), or "good," cholesterol, it can also lower your blood pressure and decreases unhealthy triglycerides. 
Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals

With exercises, you help your body to manage blood sugar and insulin levels.

6 Boosts energy
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.


Exercise  strengthens the lungs and  the heart

7. Weight control
You do not only loose calories during your physical activity, it also motivates you to eat more healthy.

What about you?
If you have a close look at yourself.. ....how often do you move your ass?
Something you can change? 
What would that be? 
What gives you joy to do? 

So get Sweaty!
Have fun and Boost your health!