O exerc\u00edcio impulsiona muitas \u00e1reas de bem-estar por causa de:<\/p>
- An increase in endorphin levels <\/strong>“Endorphins are our body’s natural hormones that get released when we are doing something that requires a burst of energy \u2014 they are the things that make us perform, make us move,\u201d says Dr. Gotlin. \u201cExercise tends to increase those levels.” It\u2019s the endorphin release that contributes to the feeling of euphoria commonly known as \u201crunner\u2019s high.\u201d<\/li>
- Better heart health <\/strong>Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day. When it’s easier to do your daily activities, you’ll have energy left over and not feel so tired when work is done. For overall cardiovascular health, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week. For lowering cholesterol and blood pressure, aim for 40 minutes of moderate- to vigorous-intensity aerobic activity three to four times per week.<\/li>
- Improved sleep <\/strong>Exercise also allows you to get a better night’s rest; when you get high-quality sleep, you feel more refreshed during the day. A study published in April 2015 in the Journal of Sleep Research <\/em>looked at people with insomnia who engaged in a minimum of 150 minutes of moderate-intensity physical activity spread over the course of a week. (this is the World Health Organization\u2019s recommended level of physical activity for adults). Researchers found that this amount of physical activity was associated not only with a significant reduction in the severity of insomnia symptoms, but an elevation in mood as well.<\/li>
- Sharper focus <\/strong>Mentally, we feel more energized and ready to tackle the world after a good workout because endorphins have boosted our physical energy level. According to a study of older adults published in April 2016 in Oxidative Medicine and Cellular Longevity, <\/em>a program of 24 weeks of moderate aerobic exercise improved cognitive function, including concentration. While some researchers have speculated that higher intensity workouts might not <\/em>have the same positive effect, a study published in February 2014 in the journal Perceptual and Motor Skills <\/em>found that a session of high-intensity training improved cognitive function with respect to attention and short-term memory tasks. <\/li><\/ul>
Exerc\u00edcio tem benef\u00edcios psicol\u00f3gicos e mentais, tamb\u00e9m<\/h2>
![\"\"\/](\"https:\/\/cdn.psychologytoday.com\/sites\/default\/files\/styles\/image-article_inline_full\/public\/field_blog_entry_teaser_image\/2018-03\/brain-dumbell-pic.png?itok=jthE_Zqu\")
<\/figure> “The psychological part of exercise has been shown to directly correlate with energy levels: You feel better and feel more energy,” Gotlin says.<\/p>
Um grande conjunto de pesquisas tem mostrado consistentemente que o exerc\u00edcio regular est\u00e1 associado \u00e0 menor incid\u00eancia de depress\u00e3o . Existem v\u00e1rios mecanismos e fatores que se pensa estar no trabalho, e mais pesquisas s\u00e3o necess\u00e1rias para determinar exatamente por que e como o exerc\u00edcio ajuda no humor. Mas de acordo com uma revis\u00e3o publicada em 2013 na revista Neuropsychobiology, <\/em>o exerc\u00edcio est\u00e1 associado \u00e0 libera\u00e7\u00e3o de neurotransmissores e prote\u00ednas chamados fatores neurotr\u00f3ficos , que fazem com que os nervos fa\u00e7am novas conex\u00f5es, possivelmente melhorando a fun\u00e7\u00e3o cerebral e possivelmente desempenhando um papel na redu\u00e7\u00e3o dos sintomas depressivos. <\/p>
Embora a atividade f\u00edsica em si proporcione um efeito ben\u00e9fico, o aspecto social tamb\u00e9m pode desempenhar um papel no aumento do humor. Ir para o parque, a academia ou fazer uma aula de treino em grupo te tira de casa e interage com os outros, o que pode facilitar o isolamento. E solid\u00e3o e isolamento social n\u00e3o s\u00e3o nada para subestimar quando se trata de sa\u00fade mental e bem-estar. Uma revis\u00e3o de estudos publicados em mar\u00e7o de 2015 em Perspectives on Psychological Health <\/em>observou que tanto o isolamento social real quanto o percebido est\u00e3o associados ao aumento do risco de mortalidade precoce. <\/p>
Quais exerc\u00edcios impulsionam mais a energia?<\/h2>
![\"\"\/](\"https:\/\/nykdaily.com\/wp-content\/uploads\/2020\/07\/Screen-Shot-2020-07-02-at-5.52.15-pm.png\")
<\/figure> Qualquer exerc\u00edcio ou atividade f\u00edsica que aumente a frequ\u00eancia card\u00edaca e o sangue fluindo e libere endorfinas vai elevar seu n\u00edvel de energia. Bons exerc\u00edcios cardiovasculares fortalecer\u00e3o seu cora\u00e7\u00e3o e lhe dar\u00e3o mais for\u00e7a.<\/p>
- Better heart health <\/strong>Exercise boosts cardiovascular health, which allows you to have greater endurance throughout the day. When it’s easier to do your daily activities, you’ll have energy left over and not feel so tired when work is done. For overall cardiovascular health, the American Heart Association recommends at least 30 minutes of moderate-intensity aerobic activity at least five days a week. For lowering cholesterol and blood pressure, aim for 40 minutes of moderate- to vigorous-intensity aerobic activity three to four times per week.<\/li>
![\"\"\/](\"https:\/\/www.apa.org\/images\/article-exercise-stress_tcm7-267951.jpg\")
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