The NHS have called exercise “the miracle cure we’ve all been waiting for”. And that’s certainly no exaggeration. Exercise is a universally-celebrated tool for living a healthier and happier life. And it’s arguably the cheapest and most accessible way to maintain good mental and physical health.
But let’s face it, exercise can be hard. Not just physically, but mentally. Sometimes it’s a challenge just to put on our gear and get to the gym. But it’s important to always remember why exercise is so beneficial, and why, in the end, it’s absolutely worth persevering with.
So, with that in mind, here are 9 health benefits of regular exercise to help keep you motivated and inspired!
Improves mood
Regular exercise may make you happier by decreasing feelings of depression and anxiety. It affects the part of the brain that regulates stress and anxiety. And, over time, can change it in such a way that can serve to lift your general mood.
Exercise can also increase the production of endorphins, and endorphins are famous for their ability to increase positive emotions and make us feel good.
As well as this, exercise can help with self-esteem. This is because more exercise leads to better health and a better body, which, in turn, gives you more self-confidence.
Increases energy
Exercise feeds muscle tissues with oxygen and nutrients, and helps the cardiovascular system function properly. This means you’ll have much more strength and endurance to tackle daily tasks. And your lung capacity and heart health can also increase. So you may find yourself less out-of-breath when moving about, walking up hills, and climbing stairs!
Promotes better sleep
Poor sleep is a very difficult problem to overcome. Many people spend years of their lives unable to get a full, undisturbed night’s rest. But exercise could provide a lasting and effective remedy.
It’s thought that regular exercise can have a direct impact on how we sleep. This is partly due to the energy depletion and increased body temperature that occurs whilst exercising. And one particular study found that 2 and-a-half hours’ worth of exercise can increase sleep quality by 65%.
And for anyone who struggles to sleep as a result of anxiety, the mood-enhancing effects of exercise (as mentioned above) could provide an indirect antidote.
Lowers risk of disease
By now it’s widely known that exercise is a powerful preventative measure against many types of physical and mental illness.
– up to a 35% lower risk of coronary heart disease and stroke.
– up to a 50% lower risk of type 2 diabetes.
– up to an 83% lower risk of osteoarthritis.
– a 30% lower risk of falls (among older adults).
– up to a 30% lower risk of depression.
– up to a 30% lower risk of dementia.
Boosts brain power
One of the major mental benefits of exercise, especially for older individuals, is its positive effects on brain and memory function. These effects include the stimulation of chemicals that affect brain cell health, and the promotion of new blood vessel growth in the brain.
Also, researchers have found that regular aerobic exercise actually increases the size of the hippocampus (the part of the brain associated with learning and verbal memory).
As a final word on the matter, here’s an extract from an article on brain health from the Alzheimer’s Organisation:
Research has suggested that combining good nutrition with mental, social and physical activities may have a greater benefit in maintaining or improving brain health than any single activity.
It’s good for muscles and bones
Physical activity helps to stimulate muscle and bone growth. This can be incredibly beneficial in reducing muscle loss and maintaining strength into old age, as muscle mass tends to decrease the older we get.
When it comes to losing weight or preventing weight gain, regular exercise can be an amazing tool. Physical activity burns calories. So the more active we are, and the more intense the activity, the more calories we burn.
And the best news is that even the gentlest forms of exercise contribute towards our daily calorie count. So for anyone motivated by weight loss, or simply trying to maintain a weight, regular and consistent exercise should be a key component of your regime.
Of course, it’s also important to maintain a healthy and balanced diet alongside a regular exercise routine for optimal results.
Can improve your social life
Joining a sports team, a running club, or simply attending exercise classes at the gym, can all greatly improve your social life. You can meet like-minded people and make new friends, all whilst engaging in fun and health-promoting activities.
You may be wondering how more social interactions can be good for your health. But according to Age UK, participating in meaningful social activities “may help people maintain their thinking skills better in later life and slow down cognitive decline”.
It’s even believed that increased socialisation may increase lifespan and improve physical health. So if you’ve been putting off joining the local badminton club, go an sign up at the next opportunity!
These days, of course, face-to-face socialisation isn’t as straightforward as it once was. But even signing up to a Zoom yoga class, or taking part in livestream workouts, can give us a feeling of being connected to others.
Keeps hearts healthy
Johns Hopkins Medicine listed regular exercise as one of four lifestyle factors (the others being maintaining a normal weight, not smoking, and adopting a Mediterranean-style diet) that reduced the chance of death from all causes by 80% over an eight-year period during which more than 6,200 subjects were tracked.
According to Bupa, regular exercise can reduce your chance of cardiovascular disease by a third. And for reducing your risk they advise walking “whenever possible… If you already walk, try upping the pace. Weather and work permitting, go for a walk at lunchtime. Even a quick walk at a brisk pace is better than sitting by your desk.”
The way to a healthier life
The nine benefits mentioned in this article are just a handful of many. And as time goes by, more and more research findings are reinforcing the notion that regular exercise really does have a major impact on our long-term health and wellbeing.
So no matter how old you are or how much previous experience you have, exercise can change your life for the better.
Last week we shared 11 of the most popular yoga routines on YouTube. And with the same theme in mind, we thought we’d expand the offering by bringing you the top 10 most popular Pilates workouts.
Yoga, after all, isn’t for everyone. And if you find instead that you resonate more with the particular style and sequencing of Pilates, then this is the post for you.
Below are the top ten results for the YouTube search term “Pilates workout” (as of November 2021). You’ll find a great selection of classes offered by a range of different channels. Interestingly, the most common channel to feature in the list is POPSUGAR Fitness, which takes up 3 of the 10 spots.
POP Pilates for Beginners – Total Body Workout
13 million views
Leg Slimming Pilates Butt and Thigh Workout to Lift Glutes & Tone Thighs
13 million views
Total Body Pilates! 20 Minute Tone & Shape, Legs, Butt, Abs, Beginners Home Workout, Flexib
8.3 million views
The Ultimate Pilates 21 Day Challenge ♥ Define Your Abs & Booty
6.4 million views
30-Minute Butt and Abs Pilates Bikini Workout With Jake DuPree | Class FitSugar
5.4 million views
Pilates 21 Day Challenge ♥ Full Body Workout For Results
25-Minute Pilates Workout to Tone Your Abs, Butt, and Arms x WundaBar Pilates | Class FitSugar
4.6 million views
45-Minute Cardio Pilates Total Body Workout
4.3 million views
30 MIN FULL BODY WORKOUT | At-Home Pilates
3.9 million views
Stay strong!
That’s it for this week’s list. But don’t worry, it doesn’t have to end there. Once you’ve made it through these workouts, why not build on your personal practise with these 5 Pilates moves for a killer core workout.
Last week we shared some reasons why cycling is a fantastic form of exercise. This week, to continue with the same theme, we thought we’d share some useful resources for anyone who’s interested in digging deeper into cycling around the city of Newcastle.
Below you’ll find links to local cycling groups, hubs, shops, routes, and guides all based in or around Newcastle upon Tyne. We hope you’ll find them useful.
What makes cycling such a wonderful hobby is that not only is it great for mental and physical health, but it’s accessible. In other words: you don’t need heaps of money, equipment, or existing fitness to get going. Another form of exercise that strikes a similar chord is, of course, walking (although walking is, on the whole, more affordable and accessible).
But why choose between the two when you can just do both? So when you’ve finally exhausted all the resources on the above list, and you just fancy a good old-fashioned walk to mix up your cycling routine, then take a look at these 6 wonderful walking routes in Newcastle.
There are many reasons to ride a bike. Whether its to increase your health, decrease your commuting costs, or lower your carbon footprint, making a habit of cycling may be one of the best personal investments you can make.
And in terms of fitness, cycling is a wonderful addition to any workout regime. Both its low-impact nature and accessibility make it the perfect choice for everyday exercise.
So whether you want a bike for work, leisure, or just a good old fashioned leg workout, keep reading for x reasons why cycling is amazing for the mind and body.
Promotes mental wellbeing
In the words of Mark Martin (whose Ted Talk we’ve featured below), “You really cannot be sad on a bicycle”. There are a number of reasons why people believe that cycling is good for mental health. One potential factor is the semi-meditative state that cycling puts us in. The rhythm and motion of cycling can help to calm and quiet our minds, whilst at the same time the need to maintain constant awareness keeps our brains active enough to shut out all distractions.
Offers a low-impact cardio workout
A huge advantage that cycling has over lots of other exercise forms is its low-impact nature. A gentle/moderate cycling routine presents a much lower risk of injury than some other more intense styles of cardio training. This is not only good news for beginners and those with lower levels of fitness, but it’s good for everyone. Cycling is the kind of hobby you can keep with you all through your life.
It doesn’t matter how old you are, or how fit you are, or how well-conditioned you are. As long as you have a bike, and as long as you can ride it, then you’ll always have access to a source of cardio exercise.
Cycling kicks off your day in a positive way
If you cycle to work then it’s one of the first things you’ll do in a morning, which can have a hugely positive impact on the rest of your day. Pedalling a few miles before even sitting down for your 9am coffee can bring a huge sense of achievement and satisfaction.
In fact, cycling has been identified as the happiest way to commute to work. According to a paper in Science Direct, there are four components that contribute to higher levels of commuter satisfaction in cyclists: “1) A high degree of commuting control and ‘arrival-time reliability’; 2) Enjoyable levels of sensory stimulation; 3) The ‘feel better’ effects of moderate intensity exercise; and 4) Greater opportunities for social interaction”.
Ted Talks On Cycling
Now, for a bit more inspiration and information, we thought we’d share two fantastic Ted Talks on the wonders of cycling. Enjoy!
Bicycling For Life: Mark Martin
The Amazing Way Bicycles Change You: Anthony Desnick
Walk, Cycle, Run, Swim
Of course, cycling is just one of many ways to keep fit and healthy. For more on the myriad advantages of keeping active, why not take a look at these 5 benefits of running, or these 9 benefits of swimming.
Sometimes there’s nothing like a good book to get you feeling motivated and inspired. This is especially true when it comes to exercise. Reading a great sports or fitness book can be just the thing to lift our spirits and push us to work harder for our goals.
So today we thought we’d share 20 books all about fitness, sports, and (of course) swimming. We hope you find these titles as enjoyable and inspiring as we do!
Please note that none of the links below are affiliated. We haven’t been paid to advertise the titles listed here, and we don’t receive any money from sales generated through the provided links.
Michael Phelps is regarded as one of the greatest swimmers ever, and is the most decorated Olympian of all time, with a total of 28 medals to his name. No Limits is Phelp’s inspiring account of his preparation for the 2008 Olympics and beyond. It’s a motivating advocation of striving for your goals the good old fashioned way: with hard work and determination.
This book follows a group of budding California-Based Olympians, chronicling their journey to compete in the 2000 Olympic games. Gold in the Water centres around four swimmers and their coach, and shines a light on the highs and lows of the swimming life. A must read for competitive swimmers!
Much like Michael Phelps, Ian Thorpe is swimmer of legend. His achievements (11 World Championship titles; 10 Commonwealth Games gold medals; 22 world records; and 5 gold, 3 silver, and 1 bronze Olympic medals) are nothing short of extraordinary. This Is Me focusses more on Thorpe’s 2012 comeback as opposed to his early career. But it’s an honest account of the life and struggles (especially those outside the pool) of a world class athlete.
This one’s for anyone who thinks they’re too old. It’s a story of stepping up to the challenge, despite your age and the age of your competitors, and following your dreams. It sends a wonderful and inspiring message for us to continue competing and staying active in older age.
You don’t need to be a swimmer to be inspired by this story of unfaltering motivation. By the age of 16, Lynne Cox had broken all records for swimming the English Channel. She then went on to become the first person to swim the Strait of Magellan — and that hardly scratches the surface of her achievements. This is the story of a passionate, determined, and daring individual, and one that should strike a chord with all readers.
In short, Born to Run isthe story of a journalist who sets out to Mexico to discover how Tarahumara Indians can run hundreds of miles without needing rest or injury. But it goes much deeper than that. It’s a fascinating journey into the heart and science of long-distance running.
Non-runners, don’t be skeptical. You don’t need to enter ultra marathons to benefit from these pages. There’s something here for everyone — but who knows, it might just inspire you to dust off those old running shoes!
Known as “the bible of bodybuilding” and written by one of the most famous bodybuilders of all time. Not much more needs to be said about this one, except that it’s an invaluable resource for weight trainers of all levels and abilities.
It’s true that this book will naturally appeal more to bodybuilders. But it’s worth noting that it does go into detail about aerobic training for fat loss too, which may be beneficial for exercisers with different goals.
A pop science book all about the science behind exercise. Simplistic, informative, and presented in a Q&A style, Which Come First dispels lots of fitness myths, and calls on reliable scientific evidence to provide information, insight, and advice on all things exercise.
Men’s Health is an online fitness juggernaut, and this volume is a brilliant resource for gym enthusiasts. It explores lots of different exercises, detailing how to perform them and their benefits. You’ll also find nutritional information and training session examples.
There’s a strong focus here on building functional strength, as well. Which makes it perfect reading for everyone, from pro athletes to furniture lifters!
An honest and inspirational account of Sharapova’s rise to international tennis stardom. It documents everything from her humble Siberian roots to her first Wimbledon win, and everything in-between and beyond.
For tennis players, athletes, fitness enthusiasts, or anyone who simply enjoys an interesting life story, Unstoppable is an absolute must read.
Eniola Aluko has achieved some incredible things in her life. First class honours law degree, 102 appearances for England women’s national football team, UN Women UK ambassador to name but a few.
The book deals with themes of dual nationality and identity, race and institutional prejudice, success, failure and faith, and aims to inspire confidence in a new generation of women.
This is an excellent book for anyone with an interest in (but not necessarily an understanding of) sports psychology.
The core message of the book is wrapped inside a fable, and is designed to build the reader’s self-confidence and mental resilience. Great for anyone with lofty goals!
Tim Grover has worked with some of the world’s greatest athletes, including Michael Jordan Kobe Bryant, and shares his thoughts on how to achieve mental and physical dominance.
This is a book designed to show you what it takes to reach your goals and achieve your dreams.
This book is a must-read for anyone looking to improve their mental performance. In a nutshell, it’s a mind training book with the goal of boosting your athletic potential beyond the realm of the purely physical.
Providing a window into the minds of champions, and offering science-backed tips and techniques, Jim Afremow’sbook is there to help you excel to new heights.
A book that does exactly what it says on the tin. If you’ve ever found yourself frozen on the sofa with indecision, straining over whether or not to get up and go to the gym, then consider giving this one a read.
It’s the perfect companion for anyone who, from time to time, needs a firm push in the right direction, just to keep themselves on track.
Neila Ray, who is involved with Darebee (an amazing free online workout database), has authored a very practical book, filled to the brim with great workouts that can be performed pretty much anywhere.
Another book that delivers exactly what the title promises, this is an excellent option for those who are less worried about theory and personal stories and more interested in bare bones workouts.
In this book Martin Gibala, one of the world’s leading HIIT (high-intensity interval training) researchers, shows us that getting fit and strong doesn’t necessarily require hours of daily commitment. Instead, Gibala offers strategies for achieving our fitness goals in much smaller time intervals. This one’s essential reading for fitness buffs on a tight schedule.
Whether you’re a longtime runner or complete beginner, this book is an essential companion. Starrett focuses on helping runners avoid and navigate obstacles common to the sport. Notably, you’ll find guidance on how to stay injury free through proper conditioning.
What’s special about this book is that it approaches fitness from the other side of the treadmill. Focussing on the science of sports recovery, Christie Aschwanden shows us how to best utilise our time outside of the gym. From “ice baths and cryogenic freezing chambers to the science behind Usain Bolt’s love of chicken nuggets”, this book demonstrates the importance of recovery, and why it might be one of the most essential elements of an effective fitness regime.
When it comes to exercising without weights, there are lots of different approaches we can take. From cardio to HIIT sessions, everyone has their own way of doing things. But one of the most universal and effective methods for enhancing any workout is to include some good old fashioned plyometric exercises.
To get technical for a moment, a plyometric exercise is the rapid and repeated stretching and contracting of the muscles, designed to increase strength. And there are plenty of exercises out there that tick those boxes. The question is, which ones are the best?
In truth, most plyometric exercises are pretty good, and it’s hard to say which, if any, are better than others. It all depends on which ones you enjoy the most, and which ones you feel the most confident performing. But to help you along, we’ve selected a few of our favourites that, if incorporated and performed properly, will make great additions to any workout routine.
Box Jump
Press Jacks
Frog Jumps
Jump Lunge
Burpee
X Hops
Split Squat Jump
Tuck Jump
Snowboard Hops
Clapping Push-Up
Lateral Box Shuffle
Mountain Climber
Squat Jump
Plyo Jacks
Skater Hops
Conclusion
As long as plyometric exercises are performed correctly and responsibly, they’re excellent workout tools and can really help push you towards achieving your fitness goals. But do remember that it’s crucial to get the technique right before incorporating any new exercises into your programme. So if you’re unsure, keep referring back to the videos, and if you still need more direction, head along to your local gym and ask a trainer for some tips.
