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5 benefits of exercise that people rarely know

KOMPAS.com – There is no doubt that regular exercise has many health benefits. But did you know that exercising can also prevent osteoporosis and other unexpected benefits?

In addition to the obvious health benefits, such as increasing strength, losing fat, and improving mental health, there are other benefits that many people rarely know about the importance of engaging in regular physical activity.

Also read: Just 11 minutes of exercise a day can give you long life, really?

Here are five benefits of exercise that people rarely know:

1. Can help with chronic pain

About 20% of US adults experience chronic pain, according to the most recent CDC data. If you are one of those people who also has chronic pain at some point in the body, regular exercise will help you reduce the pain.

A combination of cardio, relaxation, stretching, and strength training can help relieve pain over time.

A 2017 study published in Cochrane Reviews investigated whether or not exercise helps people with chronic pain.

The results found, “There is some evidence of improved physical functioning and variable effects on psychological functioning and quality of life.”

However, before starting to exercise, it’s a good idea to consult a doctor regarding your health condition.

Also read: Not Only Obesity, Foods High in Fat and Sugar Triggers Muscle Pain

2. Helps prevent osteoporosis

Exercise can improve bone health by reducing age-related bone loss, while preserving bone mass.

Bones naturally become weaker as we age, so sticking to a regular exercise routine – preferably at least 30 minutes each day, for three or four days a week – can help support good bone health.

Exercise can even help prevent osteoporosis, that is, bone loss characterized by low bone mass and loss of bone tissue or a combination of both.

Also read: 7 Steps to Avoid Bone Damage in Old Age

3. Prevent falls on the elderly

According to the CDC, multicomponent physical activity, which includes various types of exercise including balance or muscle strength, can help improve physical function. This in turn reduces the risk of falling or injury from the fall.

What’s more, those who were physically active for about 150 minutes each week – 30 minutes, five days a week – had a 33% lower risk of dying from any cause than those who were not physically active.

4. Can help manage diabetes

Those who have type 2 diabetes or are at risk of developing the condition should exercise regularly if they aren’t already.

The American Diabetes Association recommends exercising 150 minutes each week to raise blood glucose (sugar) levels and reduce the risk of heart disease, for example.

Also read: Sports recommendations for diabetes sufferers

5. Improve sleep quality

Last but not least, doing regular exercise can not only help you fall asleep faster, but also help improve sleep quality.

According to Charlene Gamaldo, MD, and medical director of the Johns Hopkins Center for Sleep at Howard County General, moderate aerobic exercise can increase the amount of sleep and help you get slow-wave sleep (SWS), which refers to the third phase of sleep, the deepest and deepest phase of sleep. .

With Slow-wave sleep (SWS), your body and mind will recover and return to being refreshed when you wake up.

To get it, you only need about 30 minutes of moderate aerobic exercise most days of the week to help improve sleep quality.

Also read: Cycling and Exercise Proven to Help Improve Sleep Quality