Statistics show that only 16.8 percent of Malaysians engage in physical activity less than 1 hour a week in 2018. Malaysia has also been identified as one of the least physically active countries in the world with more than 60% of adults inactivity.
Exercise time is less than the recommendation of the Malaysian Diet Guide 2010 by the Ministry of Health Malaysia to do 30 minutes of moderate-intensity physical activity 5-6 times a week, preferably daily.
Generally, Malaysians only start exercising between the ages of 40 and 50, when they encounter health problems.
According to the World Health Organization (WHO) report, exercise for 30 minutes a day, five days a week, is sufficient to improve health and to prevent type 2 diabetes.
You can read the whole story on the Internet for more, but here are some of the amazing things that happen to a body in motion.
IT WILL MAKE YOUR FAT CELLS SHRINK
The body uses both fats and carbohydrates as energy sources. After regular aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy.
“One of the advantages of exercise training is that our circulatory system gets stronger and better at supplying oxygen, so we will metabolize more fat as an energy source.”
As a result, your fat cells that produce the substances liable for chronic low-grade inflammation will shrink, then does inflammation.
MAKING YOUR SKIN LOOK BETTER
Aerobic exercise accelerates blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster.
“That’s why when people have injuries, they ought to get cracking as quickly as possible—not only to form sure the muscle doesn’t atrophy but to form sure there are good flows of blood to the skin,”
“With longer training, more blood vessels will be added to the skin, too.” Says Anthony Hackney, a physiologist.
The skin also works as a release point for heat. When you exercise, your muscles produce a lot of heat, which you have to give up to the environment, so your body temperature doesn’t get too high. The heat within the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere.
YOU WILL GET HAPPIER
Numerous studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression.
Exercise triggers the release of chemicals in the brain – serotonin, norepinephrine, endorphins, dopamine – that dull pain, lighten the mood, and relieve stress.
“For years we concentrated almost solely on the physical advantages of exercise and have ignored the psychological and emotional benefits of being regularly active,” says Cedric Bryant, a Chief Science Officer.
MIGHT HELP YOU AGE SLOWER
Exercise has been proven to lengthen life expectancy by as much as five years.
A small new study suggests that moderate-intensity exercise may slow down the ageing of cells. As humans grow old and their cells divide over and once again, their telomeres – the protective caps on the top of chromosomes – get shorter.
Researchers took a muscle biopsy and blood samples from 10 healthy people before and after a 45-minute ride on a stationary bicycle to see how exercise adjusts telomeres. They found that exercise enhanced levels of a molecule that protects telomeres, eventually slowing how quickly they shorten over time.
Exercise appears to slow ageing at the cellular level.
GOOD FOR YOUR BRAIN
It’s related to less depression, improved memory, and faster learning.
Studies also suggest that exercise is, as of now, the best way to prevent or delay the inception of Alzheimer’s disease.
Scientists don’t know exactly why exercise changes the structure and performance of the brain, but it’s a neighbourhood of active research. So far, they’ve found that exercise improves blood flow to the brain, feeding the expansion of the latest blood vessels and even new brain cells, because of the protein BDNF (brain-derived neurotrophic factor).
BDNF sparks the growth of new neurons and helps repair and protect brain cells from deterioration. It may also help people focus, consistent with recent research.
AMAZING THINGS HAPPEN IN A FEW MINUTES
Rising research suggests that it doesn’t take much movement to get the benefits.
A test has been done on how effective a 10-minute workout could be, compared to the typical 50-minute bout. The micro-workout devised consists of three exhausting 20-second intervals of all-out, hard-as-you-can exercise, followed by brief recoveries.
In a three-month study, the short workout against the standard one to see which was better has been pitted. Amazingly, the workouts resulted in identical improvements in heart function and blood-sugar control, albeit one workout was five times longer than the opposite.
“If you’re willing and ready to push hard, you’ll escape with surprisingly little exercise,”
IT CAN HELP YOU RECUPERATE FROM A MAJOR ILLNESS
Even very vigorous exercise can be applicable for people with different chronic conditions, from Type 2 diabetes to heart failure.
That’s new thinking because, for many years, people with certain diseases were advised to not exercise. Now scientists know that much more people can and will exercise.
The latest analysis of more than 300 clinical trials discovered that for people recovering from a stroke, exercise was even more efficient at helping them revitalize.
Dr Robert Sallis, a family physician at Kaiser Permanente Fontana Medical Center in California, has prescribed exercise to his patients since the early 1990s in hopes of doling out less medication.
“It worked amazingly, particularly in my very sickest patients,” he says.
“If I could get them to do it regularly—even just walking, anything that got their heart rate up a bit—I would see dramatic improvements in their chronic disease, not to mention all of those other things like depression, anxiety, mood and energy levels.”
Now that you know how your body has changed from exercising, don’t wait any longer! Get up, go exercise, and start enjoying all the health benefits.