Lately, sports are becoming a trend in Indonesian society. Various sports communities began to emerge, ranging from running communities to Zumba. This trend seems inseparable from the euphoria of the 2018 Asian Games, in which Indonesia became the host. Since then, the active lifestyle of sports has gotten bigger and bigger. Moreover, this September 9, Indonesia commemorates National Sports Day (Haornas). People are increasingly encouraged to carry out physical activities and increase sportsmanship.
However, even though exercise is so healthy and has become a trend in society, it cannot be denied that it is quite difficult to maintain consistency in exercising. Various daily activities make you have little time to exercise. The option to exercise only on weekends is also an alternative. In fact, just exercising on the weekends is not enough for the body to feel the benefits.
To keep your body healthy, you need to exercise regularly every day for 30 minutes. With regular exercise, you will begin to feel positive changes in your body. The following are the benefits that you can feel after exercising regularly.
Lose weight
When done regularly, high-intensity exercise such as cardio can burn fat and prevent weight gain. When you've reached your ideal body weight, regular high-intensity exercise also helps keep your body in proportion.
Maintain heart health
Your heart is responsible for pumping blood throughout the body, distributing oxygen and nutrients, and removing waste that is not needed by the body. When you exercise, your heart rate increases. This is followed by an increase in oxygen-containing blood flow. As a result, the heart is helped to deliver blood and oxygen to the brain and the rest of the body.
Reduce stress
Physical activity, including exercise can increase norepinephrine in the body. This substance is antidepressant. That is, this substance makes the brain more immune to stressful conditions. In addition, regular exercise also increases serotonin and endorphins, which are also known as happy hormones. This hormone makes the body feel more relaxed and calm.
Prevent diabetes
If you have diabetes, it is recommended that you exercise for 30 minutes every day. The goal is to restore normal body function so that all systems work properly. Exercise also makes the body need to use extra energy. As a result, the body absorbs and uses glucose so that the body's blood sugar levels decrease.
Sharpens memory
Exercise is also related to brain function. Doing certain exercise movements for 30 minutes regularly can increase cell production in the hippocampus area which is located in the brain. The hippocampus is responsible for memory function in the brain. In the long term, you can reduce your risk of Alzheimer's disease and dementia.
If you don't have time to go to the gym , you can do sports at home, in the park, or around where you live. Various sports options can be selected, including jumping rope, running, brisk walking, and aerobics by following the movements of videos circulating on the internet. To prevent boredom, you can listen to music, podcasts , or invite those closest to you to exercise together to increase your motivation and make exercising more enjoyable.
So, those are the various benefits of regular exercise for 30 minutes every day. On this National Sports Day, let's start making a commitment to exercise regularly. Don't forget to balance it with adequate nutritional intake so that your energy returns after exercising. #LiveExcellently