Everyone knows that exercising is good to you but what it does may not be clear. Natural Health starts with exercising, sculpting that hot body, generating glowing skin and distress, clear, happy mind.
Health is gold – that is the truth that no one can deny. No matter your age, your gender, your social status, health is the most precious thing to everyone. If you want to work, to maintain your social relationships, to enjoy life, being healthy is essential. Studies have shown that exercise, at any level, has wonderful benefits to your health. It tones your body, strengthens your muscles, makes your bones strong, improves your skin. But exercise also does much more than just that. It has been proven that exercise offers various mental benefits. It helps you with everything: from having a good sleep to relieve stress, improve your memory and your mood. Looking pretty with an ideal body, being healthy so you can live your life to the fullest, and being in such a good mental state that you are content and confident in yourself, isn’t that what natural beauty is all about? Physical activity leads you to natural health and a happier life.
The next question now is how do we maintain our health and enhance your natural beauty? How exactly does exercise benefit us? Let’s discover some fantastic benefits of exercise and how you can get started.
Daily exercise helps you so much
The reason why you need to do exercise
Exercise is good for your mental health
According to experts, frequent exercise will help people reduce depression, improve memory, concentration and ability to absorb new knowledge. In addition, exercise slows the degeneration of the brain, helping to prevent Alzheimer’s disease (dementia in the elderly). If you spend 30-45 minutes each day exercising, it will have a great impact on your health as well as your mood. It makes your brain work better. On the other hand, it creates new neurons, which also improve your mood. Many studies have shown that people who exercise regularly have the ability to focus, remember and react better than those who are lazy.
Exercise also helps you reduce anxiety, relieve stress and help you quickly rebuild self-confidence. Your body will produce more endorphin hormones after exercising, which will improve mood and give you a feeling of well-being.
Beautiful skin
Exercise helps improve blood circulation, provides oxygen and nutrients necessary to nourish your skin. Also, it has the effect of healing wounds quickly. Permanent perspiration helps the skin to increase its production of natural oils, regulate body temperature, moisturise and balance the skin, pushing out the oil residue so that the skin becomes cleaner and women can keep their natural beauty. However, you need to clean the skin after exercising to avoid the perspiration to accumulate on the skin causing acne.
Regular, consistent exercise will stimulate the production of collagen and elastin, in which collagen is an important factor in maintaining smooth and elastic skin. Elastin is beneficial to the skin’s thickness, giving us smoother skin. The wrinkles are more difficult to appear, skin is moisturised, better protected in order to maintain natural beauty and youth for people more effectively.
Exercise is also an important means to strengthen your skin, helps the skin become firmer and stronger, thereby enhancing its ability to fight off harmful skin rashes such as dermatitis, sunburn, dust, pollution, chemicals, etc.
Relieve chronic disease
Exercise helps reduce the risk of illness, especially those diseases such as high blood pressure, heart disease, osteoporosis, diabetes or obesity and reduce the risk of some cancers like colon cancer, prostate cancer, breast cancer. Research on more than 3000 stroke patients shows that people who regularly exercise, even walking a few steps every day, have a faster recovery rate than the rest.
The heartbeat of those who are non-motile lifestyle pumped about 70cc blood each time, while the heart of the people who exercise regularly can pump up to 100 to 130cc blood. Exercising a few hours a day, five to seven days a week can reduce the average systolic blood pressure by 11 mmHg and reduce the diastolic blood pressure by 7 mmHg.
Besides, many studies have shown that regular exercise at a moderate intensity such as running, walking or cycling, swimming boosts your immune system, making you less likely to catch colds and flu.
Physical activities increase the contractions of the intestinal wall, which make it easier for the intestinal tract to pass, reducing the risk of food accumulation in the large intestine causing constipation. As a result, the digestion also takes place smoothly and avoid the risk of constipation. However, it should be noted that you should start to exercise after eating about 1-2 hours, avoid exercising immediately after eating. It can divert blood flow from the intestines and towards the muscles, weaken the bowel motility and affect the digestive process, even leading to stomach pain.
Maintain a healthy weight
Maintaining a healthy weight is the dream of everyone, especially women. Do exercise more often will help you achieve the desired weight. If you exercise correctly and eat healthily, you will have a healthy, well-balanced body, which will improve your natural beauty and your confidence. Also, daily exercise helps you maintain your blood sugar level and reduces the risk of diabetes.
Protect your eyes
Daily exercise can reduce the risk of developing glaucoma, according to a recent article in the journal “Investigate Ophthalmology & Visual Science.” A study of 6000 people aged 48-90 showed that participants in moderate physical exercise from the past 15 years had a 25 per cent lower risk of increased pressure in the eyes.
Also, dark circles in your eyes are the ugly proofs of fatigue. Exercise regularly can remove dark circles from the inside of the body, because the exercise itself will help the lymph circulation, the body will effectively eliminate toxins, reducing the body’s water retention as well as reducing the swelling and dark circles around the skin and the eyes.
Good for your sleep
Under a study published in 2012 in the journal “Health and Physical Activity”, people who exercise at moderate or high levels, on average at least 150 minutes per week (more than 20 minutes a day), had quality sleep 65 per cent better than those who are less active. Researcher Brad Cardinal, a professor at Oregon State University, said that more and more scientific evidence promoting regular physical activity is an alternative to sleep medication.
No matter what kind of exercise you do, whether it is light exercise or intensive training, it will improve your physical and mental health, and help you to maintain your natural beauty for years to come.
Some exercises to lead you to Natural Health
If you want to get the ideal body you’ve always dreamed of, then it is time to start hitting the gym, get yourself a trainer and follow a well-programmed training routine. But if you don’t have time for it or you have physical problems that can’t endure the training or simply just isn’t interested in a model body, there is still light, simple exercise that you can do daily
For the elderly
This is a lightweight, hands-on exercise that is great for middle-aged and older people. The advantage of non-running exercise is that people will have fewer injuries and they can perform in any space like home or park. The effect brings to us is not inferior to that of jogging. Therefore, this method is being widely applied in the world.
This exercise includes 4 basic movements. At first, every movement should be done in 1-2 minutes, then gradually increase to 5-10 minutes (depending on the strength of each person).
- Preparation: rotate, rub, scrape neck and arm as a message to promote blood circulation, warming the joints and muscles
- Action 1: Lie on your back, arms straight up, using the arm to simulate the cycling.
- Action 2: Stand straight, 2 hands are horizontal and scattered slowly as birds flutter.
- Action 3: Imagine there is a bag of sand in front of you, using your fist to punch it
- Action 4: Throw the ball into the air and catch it or throw it to the wall and grab it again. Do with a single hand; each handmade 10 times.
This exercise is suitable for the elderly, each week, it consumes 2000 calories, equivalent to table tennis 2-3 hours a week.
For diabetics
Exercise for type 2 diabetes
There are 4 main types of exercise; these are balanced exercise, flexibility exercise, strength exercise and endurance exercise. You should have a good balance of all the exercises above to ensure your natural beauty.
Endurance exercise includes walking, jogging or running, swimming, tennis, basketball. You should get at least 30 minutes of this exercise each day of the week.
Strength exercise gives you lean, efficient muscles and maintains your bones strong and healthy. It is good for diabetic because muscles take the most glucose so that you can control your blood glucose level. Lifting weights for 20-30 minutes 3 or 4 times a week to get the full benefits of the exercise.
Stretching is a flexibility exercise that helps improve mobility, it can loosen the muscles to prevent injuries, help people move better and more securely.
Balance exercise is also necessary if you want to avoid injury, the easiest one is to hold on a table or a chair using your hands while standing on one leg. Once stable, slowly release one hand. Switch legs and repeat often. Do it 2-3 times a day, and in a few weeks, you will see your balance improve.
For any average people
Walking is a super easy exercise and the best thing is you don’t have to do it all at one time, but can split it and work it into your daily routine. Here’s an idea of how you can do it:
- Walk to school or work. But if you treasure your beauty sleep too much to do it, then take a 1-mile walk on a treadmill to save time. Then take another 1-mile walk during lunch period.
- After school or work, let’s go take a 1-mile walk with your favourite dog
- Before dinner, take yet another 1-mile walk on the treadmill.
4 mile walk a day help you maintain a healthy weight and body. If you haven’t engaged yourself in any form of physical activities, it’s time to start one now. Choose a regime that fits yourself, and don’t forget to make it fun! Watching TV or listening to music when you exercise, get yourself a partner,… With a joyful mood, while working toward a healthy body, you may find your natural beauty enhanced with exercise!
Doing exercise with your family help you happier
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