To maintain health, prevent disease and ensure more quality of life, regular exercise is critical. Physical activity contributes to the proper functioning of the body, improves the disposition, strengthens muscles, helps control weight and reduces the risk of various diseases such as hypertension, diabetes and cardiovascular disease.

The World Health Organization (WHO), for example, recommends at least 150 minutes per week of moderate activity or 75 minutes of intense exercise to keep your health up to date. Adopting an active routine is one of the most important steps to take care of body and mind.

Then check out 6 benefits of health exercise!

1. Help in control of type 2 diabetes

The control of diabetes Type 2, in addition to treatment and medical follow -up, requires changes in food and daily habits. Exercise, for example, stands out as a simple and effective strategy for helping to regulate blood sugar.

The study “Beneficial effect of physical exercise on the metabolic control of type 2 diabetes mellitus in the short term“carried out by the State University of Campinas (Unicamp) and published in the Brazilian Archives of Endocrinology and Metabology, analyzed the effects of a 10 -week exercise program on 33 people with type 2 diabetes. The result was a reduction in mean capillary glucose from 179 mg/dL to 148 mg/dL and fasting glucose from 164.8 mg/dL to 156.4 mg/dl.

Thus, according to the research, a regular exercise program of moderate intensity assists in the glycemic control of patients with type 2 diabetes, or not with insulin.

2. Benefits for the health of the pregnant woman

According to Felipe Kutianski, expert in exercise physiology and founder of the onbody training platform, it is possible to exercise physical exercises during pregnancy. “As long as proper care is taken and proper guidelines are taken, physical activity can be the best medicine for healthy pregnancy,” he says.

According to him, the practice of physical activity during pregnancy can benefit women’s health in many ways. “Women who maintain an active routine are less likely to develop gestational diabetes, hypertension and postpartum depression. In addition, exercise helps relieve back pain, improve sleep quality and increase the disposition,” he says.

3. Favors bone strength

Over the years, bones naturally lose density and resistance, increasing the risk of fractures. However, there is evidence that exercise in youth can leave lasting structural benefits in bones.

The study “Physical activity when young provides lifelong benefits to cortical bone size and strength in men”published in Proceedings of the National Academy of Sciences of the United States of Americaanalyzed professional baseball players, comparing the throwing arm (most used) with the non -dominant arm.

Even after decades without intense activity, about 33% of the bone force acquired was still present. Those who remained active kept up to 50% of bone force with thicker and more resistant bones, especially in the cortical region.

4. Help in mental health

Physical activity stands out as an affordable way to promote emotional well-being and prevent psychological disorders. The study “Physical activity levels are associated with depressive symptoms: A cross-sectional study of 58,445 adults”published no Journal of Affective Disordersanalyzed data from more than 58 thousand Brazilian adults. Even when considering factors such as age, obesity, stress and chronic diseases, research has identified that any level of exercise, even light, was associated with lower chances of developing depressive symptoms.

“Powerful tool to promote psychological and emotional balance, physical activity does not always find space in the crowded agenda of an adult, but is undoubtedly an ally, not only to strengthen the body, but also to promote the improvement of mental health”, Reinforces the doctor and coordinator of the Medical Course at the Faculty of Medicine Uniderp de Ponta Porã, José Ricardo Scalise

5. Increases longevity

In Brazil, life expectancy has risen to 76.8 years, according to a survey by the Brazilian Institute of Geography and Statistics (IBGE), a growth of 3.3 years in the 10 -year period. To grow old with health and quality of life, exercise should be part of the routine.

The physical educator and former Corinthians player, Ewerthon, advises that the ideal is to choose to activities that generate pleasure when practicing. “Choose pleasurable activities that can be kept in the long run. Exercises such as bodybuilding and functional training help prevent falls and maintain independence, especially in old age,” he says.

6. reinforces immunity

Have a immune system Strong is critical to preventing infections and better dealing with disease. The good news is that physical activity can help. “When we exercise and increase heart rate, we encourage a chemical reaction called Catecholamines. This reaction increases the number of leukocytes – white blood blood cells, responsible for the natural defense of our body,” explains the personal traner Emerson Vilela.