If you’re looking to lose weight, boost your brain power or simply improve your health, it’s important that you engage in some form of regular exercise. But despite the evident physical and mental health benefits of regular exercise, many people across the world instead choose to lead inactive lifestyles.
In this article we will discuss the importance of regular exercise, as well as covering some steps that you can take to incorporate exercise into your routine. We’ll also consider the benefits of physical activity, and how increasing your activity levels can benefit you in the long term!
So, if you’ve often found yourself wondering ‘why do we need regular exercise?’, then keep reading!
We Will Cover the Following Topics:
- What is Regular Exercise?
- The Benefits of Regular Exercise
- Why Has Regular Exercise Become Less Common?
- How To Do Regular Exercise
- Tips for Regular Exercise
- How to Stay Motivated for Regular Exercise
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What is Regular Exercise?
You may think that you’re already doing regular exercise, but are you actually doing enough for it to count?
Official NHS guidelines suggest that adults should try to be active every day, and should break up long periods of inactivity with some form of exercise. The guidelines also state that we should aim to achieve at least 150 minutes of moderate physical activity per week, or 75 minutes of vigorous intensity exercise per week. This should be achieved through performing a variety of activities.
Moderate intensity activity is when you are moving quickly enough to raise your heart rate, so that you are breathing faster and feel warmer. Such activities include brisk walking, bike riding, dancing, hiking, roller blading, lawn mowing, and water aerobics.
An activity is counted as vigorous if it increases your heart rate significantly, and causes you to breathe very hard and fast as a result. Such activities include: running, football, netball, skipping, gymnastics, and even walking up the stairs!
Finally, activities that are classified as being highly vigorous include: HIIT training, lifting heavy weights, and spinning classes. It is recommended that you include a mixture of all intensities if you hope to reap the physical benefits of regular exercise.
The Benefits of Regular Exercise
Now you know what it actually is, you may be wondering ‘what are the benefits of regular exercise?’ OriGym is about to answer that question for you!
#1 - Aids Weight Management
As we begin our discussion on the importance of regular daily exercise, you should note that the Department of Health describes inactivity as a “silent killer”, because it plays such a huge role in weight gain and obesity.
Incorporating healthy eating and regular exercise into your routine is therefore essential if you hope to maintain a healthy weight, or if you have weight loss goals. In order to lose weight you must be in a calorie deficit, which means that you must burn more calories through regular physical exercise than you consume through food.
Therefore, one of the benefits of physical activity and regular exercise is that it will enable you to burn more calories whilst also increasing your metabolic rate. This is the amount of energy needed for vital processes in the body, such as: moving, growing, repairing cells and digesting food.
The higher your metabolic rate, the more calories you will burn during moments of rest, so one of the benefits of physical activity in relation to weight loss is that you do not have to lower your food intake significantly. However, please be aware that you won’t feel the benefits of exercise if your food intake is too low, this can actually have the adverse effect of lowering your metabolic rate and delaying weight loss!
If you’re interested in losing weight in a safe and healthy manner, you’re sure to find OriGym's article on the best herbs for weight loss a must read.
#2 - Improves Cardiovascular Health
Another example of the key health benefits of exercise is its positive impact on your cardiovascular health. Cardiovascular fitness, also referred to as your cardiorespiratory fitness (CRF), is defined as the amount of oxygen capacity per kilogram of body weight over time, which, in simpler terms, simply refers to an individual’s physical work capacity and how well their heart, lungs, and organs consume, transport, and use oxygen throughout a workout.
For workouts that are sure to engage your cardiovascular system click here for our article on cardio & aerobic exercises.
One of the benefits of regular exercise on the respiratory system, as well as the cardiovascular system, is that it strengthens your heart and improves lung capacity. A strengthened heart means that there is an increased flow of blood to your lungs, which allows them to deliver more oxygen into the blood to power your working muscles.
When specifically looking at the benefits of regular cardiovascular exercise, we can see that it also improves the balance between the low-density lipoproteins (LDLs) and high-density lipoproteins (HDLs) in your body, which are also known as the ‘bad’ and ‘good’ types of cholesterol, respectively. This means that the blood is able to travel more efficiently and thus raise oxygen levels in the body, meaning an increased level of cardiovascular fitness.
Having good cardiovascular fitness helps to reduce your risk of developing cardiovascular diseases such as coronary heart disease, as well as lowering your risk of having a heart attack. Also, did you know that around 3 in 10 adults in the UK have high blood pressure? This means that they are more likely to suffer a stroke or heart failure than those with lower blood pressure.
One of the benefits of regular cardiovascular exercise is that it helps to reduce blood pressure, putting you at a much lower risk of suffering from these conditions.
#3 - Helps to Prevent and Manage Health Problems
Why is regular exercise important in maintaining a healthy body? if you’re interested in learning the answer to this question and how specifically regular daily exercise can help your long-term health, this section is for you!
Not only does doing regular exercise help with cardiovascular health, but it also helps to tackle many other serious health issues. For instance, it has been found to reduce the risk of stroke and some types of cancer by up to 50%!
Similarly, regular exercise has been found to reduce the risk of developing type-2 diabetes. As well as helping to tackle obesity, a leading cause of type 2 diabetes, it also lowers blood sugar levels and allows insulin to work better.
This means that regular exercise benefits those who already have type-2 diabetes by helping them to manage the condition more effectively, as well as those most at risk of developing it.
If any of our readers are suffering from type-1 or type-2 diabetes and are looking for an effective management plan, then we’d recommend checking out OriGym’s Level 4 Diabetes Control & Weight Management program. Here you’ll learn how to manage both your weight and diabetes through physical activity.
Perhaps the greatest benefit of regular physical exercise, though, is that it has been proven to lower the risk of early death by up to 30% overall! So whenever you begin to question why do we need regular exercise? simply remind yourself that we need it to maintain a happy healthy life.
#4 - Improves Mental Health
As well as many positive physical effects, there are several mental health benefits of regular exercise that should convince you to incorporate it into your routine! Examples of this can be found in our list of the 15 mental health benefits of running.
Exercise is a proven mood booster- we all know how effective it is for blowing off steam after a stressful day. Doing it regularly helps to decrease feelings of stress, depression and anxiety, as it produces changes in parts of the brain that regulate these feelings.
Regular exercise increases the production of endorphins which, as well as helping you to feel happy, reduce the perception of pain. It also increases your brain’s sensitivity to hormones such as dopamine, serotonin and norepinephrine, which have been found to reduce feelings of depression significantly.
One study asked 26 healthy men and women, who normally exercised regularly, to either continue exercising or stop for 2 weeks. For those who stopped there were significant increases in negative moods, which clearly highlights the positive effects of regular exercise for everyone!
#5 - Improves Brain Power
Many individuals only focus on the physical benefits of exercise, leaving them to question how does regular exercise improve your health in relation to your brain? If you’re looking to become smarter then try to ensure that you get regular exercise, as physical activity benefits the brain by stimulating the production of hormones that enhance the growth of brain cells.
Research has also shown that physical activity benefits the hippocampus, the part of the brain that is vital for memory and learning, to grow in size. This helps to improve brain function and protect memory and thinking skills, which are crucial in later life.
Regular exercise also reduces changes in the brain that lead to Alzheimer’s disease, and has been found to lower the risk of developing dementia by up to 30%! If you’re looking for an effective exercise plan that will further lower the risk of dementia and Alzheimers , then may we recommend OriGym’s listicle on the 11 benefits of calisthenic training.
One of the indirect positive effects of regular exercise is the impact it can have on your mood, stress levels and sleep, which we will soon discuss further. These factors all control your cognitive function, meaning that improving them allows you to process information more quickly, as well as improving your ability to concentrate.
#6 - Promotes Better Sleep
Another example of the benefits of exercise is that it can improve your sleeping pattern, allowing you to sleep faster, deeper and better. This makes practical sense, as physical activity wears you out, increasing your need for sleep to allow your body to rest and recover.
Regular physical exercise also helps to increase the amount of time you spend in deep sleep. This is the most restorative sleeping stage, as it is during this stage that growth hormone is released by the pituitary gland, which helps with muscle repair and growth.
A 2011 study found that 150 minutes of moderate to vigorous activity per week can provide up to a 65% improvement in sleep quality.
As well as improving the quality of your sleep, doing regular exercise helps to relieve stress as we have already discussed, which can be a key cause of insomnia. A study from the Sleep Medicine Journal found that 16 weeks of regular physical activity was able to help 17 people suffering from insomnia to sleep longer and more deeply than the control group, who completed no exercise.
If you’re interested in learning about how running at night can help your sleeping pattern, a full article on the subject can be found on our website.
#7 - Boosts Energy
Those who participated in the same study mentioned above also reported feeling more energised during the day. This is because the more physically active you are, the more mitochondria your body produces.
Mitochondria are often described as the ‘powerhouses’ of the cells, and are responsible for turning the food that you consume into energy that can be used by your body. Therefore, more mitochondria means that you have more energy available.
In a separate 2008 study, it was found that 6 weeks of completing regular physical exercise reduced feelings of fatigue for 36 healthy people, who had previously reported feeling persistently fatigued. If you fall under this category your body may be deficient in vitamins and minerals, in order to improve this deficiency we’d recommend reading this article detailing the 13 best vitamins for energy from OriGym.
The study separated participants into 3 groups, with each one performing either moderate intensity, low intensity, or no exercise. Both exercise groups experienced a 20% increase in energy levels by the end of the study when compared to the non-exercising group.
So, why is regular exercise important in maintaining a healthy body? Well, regular exercise also benefits those who suffer from chronic fatigue syndrome (CFS), by helping to significantly increase their energy levels. This method has been found to be more effective at combating CFS than other treatments, including passive therapies such as relaxation and stretching.
So, regular exercise has also been shown to increase energy levels in people suffering from progressive illnesses such as cancer, multiple sclerosis, HIV and AIDS.
#8 - Good for Muscles, Bones and Joints
As we age, we tend to lose muscle mass, function and power. Some research even suggests that after the age of 30 we begin to lose up to 5% of our overall muscle mass!
However one of the physical benefits of exercise is that it helps you to maintain, and even build, muscle mass and strength, particularly through resistance training. Resistance training is any form of exercise where your muscles have to work to overcome a force, which is often provided by weights such as dumbbells, barbells or even your own bodyweight.
When you continue to progressively overload your muscles with weight, the muscle fibres are forced to grow in order to adapt to the resistance placed upon them. Having strong muscles not only benefits you in the gym, but also assists with everyday activities such as carrying heavy shopping bags, as well as making you less susceptible to injury.
A great exercise for improving joint flexibility has been covered in OriGym’s article on yin yoga, which will teach you how to engage with this exercise all whilst strengthening your muscles, bones and joints.
If you’re wondering ‘what effect does regular exercise have on the skeletal system’, you will be interested to learn that said effects vary depending upon our age. When we are young regular exercise helps to build our bone density, compared to when we’re older which then helps to slow the loss of bone density.
Osteoporosis is a bone disease that occurs as a result of low bone mineral density, which is when the body loses too much bone. As a result, the bones become seriously weakened and are more susceptible to fractures.
As well as helping to prevent osteoporosis, doing regular exercise can help to manage the condition, as it keeps bones strong whilst reducing the risk of suffering a fracture or a fall. In addition to this, another benefit of regular physical exercise is that it has been found to lower the risk of developing osteoarthritis by 83%.
As a condition osteoarthritis causes joints to become painful and stiff, affecting the knees, hips, and small joints within the hands. Regular exercise can help to treat and reduce the pain caused by osteoarthritis, by ensuring that your joints are kept moving as much as possible.
#9 - Helps Skin Health
If you’re still questioning how does regular exercise improve your health?, then you may be interested to know that another benefit of regular physical exercise is that it has been found to increase the body’s production of natural antioxidants, which help to protect skin cells.
Doing regular exercise also improves circulation and stimulates blood flow, which carries oxygen and nutrients throughout the body, including to your skin cells. This helps to keep your skin looking healthy and fresh because it promotes collagen production, as well as encouraging the growth of new skin cells, which is great for anti-aging.
Finally, one of the most positive benefits of exercise on your skin is that it helps it to produce natural oils, which allows your complexion to remain supple and smooth! If you’re interested in skin care you may also find our article dedicated to the benefits and side effects of collagen to be insightful.
#10 - Reduces Chronic Pain
Despite previous treatments centering around rest and inactivity, recent studies have highlighted the importance of regular exercise in helping to relieve chronic pain, as well as raising pain tolerance and decreasing pain perception. Specifically, doing regular exercise benefits those with conditions such as fibromyalgia and chronic soft tissue disorder, as it has been shown to help control the pain associated with such conditions.
If you’re someone who suffers from chronic pain or just wishes to help those who do, why not take some time to invest in a prevention treatment. OriGym’s Level 4 Lower Back Pain Management course will teach you how to treat and manage issues relating to chronic pain.
If you’re still wondering ‘why is regular exercise important for me?’, then did you know that up to 6 in 10 people in the UK suffer from lower back pain at some point in their lives? Completing some form of physical exercise helps to improve mobility in the back, which prevents the connective ligaments and tendons from tearing under stress. This helps to reduce your risk of suffering from back pain or becoming injured.
#11 - Improves Balance
Increasing muscle, bone and joint strength and coordination through physical activity benefits the human body by providing you with a good level of functional strength.
Therefore, one of the benefits of regular aerobic exercise combined with strength training is that it creates a solid foundation, which improves your balance and coordination skills. This means that you are less likely to fall and become injured both whilst exercising, and during everyday life.
Not only does it help with functional movement patterns, but doing regular exercise can also improve sports performance.
Balance and coordination skills are key in many sports, such as in gymnastics, football, and weightlifting, to name a few. This is because they allow you to maintain a good form and technique, meaning that you are less likely to be injured and are more likely to make improvements within your chosen sport.
If you’re enjoying this OriGym’s article on the benefits of regular exercise, we think you may enjoy the following articles:
- Running Everyday: Benefits and Risks
- 21 Tips for Running Motivation
- A Day in The Life of a Personal Trainer
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Why Has Regular Exercise Become Less Common?
Research has suggested that many adults spend 7 hours or more a day sitting down! We all know why regular exercise is important, so why is this statistic so high? Researchers conducting a 2013 study tried to answer this question, by investigating the barriers to participation in physical activity.
Some of the most common barriers that they found were:
- Not enough time
- No one to exercise with
- Lack of resources
- Lack of motivation
A key reason as to why many of us fail to see the benefits of exercise is our increasingly busy lifestyles, which leave us struggling to find the time and motivation for physical activity.
Alongside this is the rise of technology, which means that our lives today are less physically demanding than that of previous generations. We are able to use cars and public transport instead of walking, and have televisions and computers available for entertainment.
All of these factors mean that we lead much more sedentary lifestyles today than ever before and, despite the benefits of exercise, it is often right at the bottom of our list of priorities!
How to Do Regular Exercise
If one or more of these barriers seem familiar to you, don’t panic! Here at OriGym we have put together a guide explaining exactly how to do regular exercise and how to incorporate it into your routine. We’ll also go over how to exercise safely, as well as how to stay motivated to get regular exercise into your lifestyle!
Although you may know what the benefits of exercise are, sometimes the hardest step can be starting, so here are some tips to help get you going!
#1 - Make Small Changes Everyday
Although there are many benefits of exercise, you shouldn’t feel pressured to suddenly start running or lifting weights 5 or more times a week! It’s especially important not to do this if you’re a beginner, as it could lead to injury early on.
Instead, try implementing small changes into your routine - they don’t have to be expensive, or involve fancy equipment either. Incorporating regular physical exercise into your lifestyle can be as easy as taking the stairs instead of the lift, walking instead of using the car, or getting off the bus a few stops earlier.
Anything that gets you moving more than you did before and contributes to your 150 minutes of activity a week is a great place to start.
These changes contribute to increasing your non-exercise activity thermogenesis (NEAT) which is the energy expended through daily physical movement that isn’t sleeping, eating, or planned exercise. Increasing your NEAT is vital if you’re looking to do regular exercise for weight loss, as it increases the number of calories you burn, as well as putting you onto the right track for making exercise a habit!
#2 - Choose a Form of Exercise That You Enjoy
It’s important to find something that you enjoy doing if you’re hoping to get regular exercise- not everyone is going to love going to the gym. Swimming, cycling, dancing and walking all count, so if you’re wanting to feel the health benefits of physical activity, it’s much better to choose something that you’ll stick to in the long term.
If you’re struggling to find the activity for you, then why not try a little of everything? Attending classes or organised events is a great way to get a taster of your chosen form of exercise, as well as allowing you to meet like-minded people who can guide you along the way!
# 3 - Exercise With Friends
You may be aware why regular exercise is important in maintaining a healthy body, but if you’re finding it difficult to get started, then you could consider asking a friend to exercise with you. Doing regular exercise with others when just starting out gives you the opportunity to learn and improve together, meaning that you feel less alone and are more likely to keep going!
Although you’re in it together, working out with others also enhances the competitive element of exercise. This can improve your performance and helps you to reap the benefits of exercise even more!
#4 - Ask for Help
Starting out with regular exercise can often feel intimidating, but there are plenty of resources out there to guide you through your journey.
One great place to start is by getting a personal trainer who is an expert in their field, whether they’re a personal trainer, running coach or swimming teacher. PTs can create structured workout plans tailored specifically to you, which help to keep you focused and are a great way of incorporating regular physical exercise into your routine.
They will also ensure that you are exercising safely, which gives you the confidence you need not only to get started, but to stay motivated too!
However, if you’re someone who has heaps of motivation and wishes to inspire others, why not check out OriGym’s Level 2 Gym/Fitness Instructor Course, which will provide you with all the skills and knowledge you’ll need to become a certified PT.
Tips for Exercising Regularly
Now you’ve got started, it’s important to know how to do regular exercise safely. Although the benefits of physical activity definitely outweigh the risks, here are some things to consider and incorporate into your routine.
#1 - Warm Up
Warming up is crucial when preparing for any form of exercise, as it gradually raises body temperature and heart rate. In turn this increases blood flow to the muscles and prepares the joints for exercise, reducing your risk of sustaining an injury.
The type of warm up that you should complete depends on your chosen form of exercise. However, it should always be a dynamic warm up, which mimics the movement patterns of your chosen activity. For instance, if you are running, you should complete a 10 minute warm up jog beforehand.
Also, you should always complete some dynamic stretches, which are functional movements that allow your muscles and joints to go through a full range of motion. This prepares them for more intense movement, ensuring that you are doing regular exercise safely and without sustaining any injuries.
#2 - Cool Down
Cooling down is just as crucial as warming up when considering how to do regular exercise safely. This is because the cooling down period signals the start of your body’s recovery, which allows your heart rate and blood pressure to gradually return to normal.
Cooling down ensures that your muscles continue to be supplied with oxygenated blood, which helps the body to eliminate waste products such as lactic acid and to repair any small injuries that you may have picked up whilst exercising. This allows you to avoid getting delayed onset muscle soreness (DOMS), and prevents these small injuries progressing into bigger ones.
Again, the way that you should cool down depends on your chosen form of exercise, but you should always complete some static stretching. This helps to reduce the risk of injury and muscle strain, as well as helping to increase flexibility in the long term.
#3 - Fuel Your Body Correctly
If you are just starting out with doing regular exercise, the likelihood is that you’ll need to increase the number of calories that you’re eating. This is because your total daily energy expenditure (TDEE) will have increased, so you’ll need more calories to fuel your body sufficiently.
Try to avoid any kind of damaging diets, for more information relating to the dangers of fad diets check out this article from OriGym.
The number of calories an individual requires varies from person to person, as we all have different ages, heights, weights, and lifestyle factors that vary. You could start by using a calorie calculator that takes into account all of these factors, along with your TDEE and basal metabolic rate (BMR), which is the lowest number of calories your body needs to function when at rest.
Healthy eating and regular exercise go hand in hand, so it’s important to eat a balanced diet which includes all three macronutrients; protein, carbohydrates and fat. Carbohydrates are often demonised, but they are vital as they act as the main source of energy for your body.
Proteins are the building blocks for our muscles, so it’s essential to consume a sufficient amount, which is 1.2g to 1.4g of protein per kilogram of bodyweight.
Whereas fats are crucial for normal bodily functions, such as regulating hormones, hair and skin health. They’re particularly essential if you’re doing regular exercise, as fats help to reduce inflammation and avoid muscle soreness, as well as helping to boost the immune system.
#4 - Avoid Over-exercising
When you find a form of physical activity that you love, it can be tempting to want to do it every day of the week. Although we have so far discussed the importance of regular daily exercise, it can get to a point where you are over-exercising if you perform vigorous activity every single day.
If you are a beginner, this can be detrimental to both your performance and long-term health, as intense exercise is hard on the central nervous system, as well as your muscles, bones and joints.
It is therefore crucial to allow time for recovery, in order to avoid sustaining injuries which could prevent you from doing regular exercise in the long term. Not only does resting aid recovery, but it also promotes muscle growth too- read more about it in our article on the importance of rest days!
To avoid over-exercising, it is advised that you perform a variety of moderate and vigorous intensity activities throughout the week. For instance, if you went for a 10k run yesterday, it may be useful for you to take a short and slow recovery walk today rather than running again.
How to Stay Motivated for Regular Exercise
If you want to feel the health benefits of regular exercise, it’s important to stay motivated!
However, we know that it can be hard to keep your motivation levels high, so here are some tips for when you feel you're running on low!
#1 - Plan Ahead
One of the best ways to ensure that you work regular exercise into your routine is to plan time for it into your week, as you would plan any other appointment or meeting. Setting time aside for physical activity means that you are less likely to find excuses to avoid doing it, such as ‘I don’t have time’ or ‘I’m too busy’.
You should also be sure to prepare everything you need ahead of your session. For instance, choose your workout clothes the night before a morning run, or have a bag packed ready to take to the gym straight after work. If you’re prepared, that’s one less excuse not to get up and go!
#2 - Set Goals
A great way of maintaining motivation for regular exercise is to set some SMART goals. These are goals that are specific, measurable, achievable, realistic, and time-based. Click here for an entire article dedicated to SMART goals, covering how they work and how they can benefit your training program.
For instance, if you want to feel the benefits of regular aerobic exercise, being able to run a 5k race in 9 weeks time is a great example of a SMART goal that you could set. It’s important to have a specific goal to aim for, as this allows you to set smaller goals which will keep you motivated to continue exercising.
The goals that you set should be ambitious, but should also be realistic and achievable. If your goal is too ambitious, the likelihood is that you won’t achieve it in the set time-frame, which will only de-motivate you when it comes to performing regular exercise.
A top tip for setting and achieving goals is to share them with someone else, such as a friend, coach or exercise partner. Not only will they keep you accountable, but it also means that you have a cheerleader who will motivate you to keep up your regular exercise!
#3 - Track Progress
Once you’ve set some goals, the best way to ensure that you are achieving them is to track your progress. Tracking progress allows you to see how far you’ve come and means that you can celebrate the small achievements you make, whether that’s breaking your PB or making regular exercise part of your routine!
As well as celebrating success, this also allows you to see what areas require improvements in order to reach those goals. If you know what you need to do to improve and how to do it, you’re much more likely to keep working towards your goal and keep exercising!
One of the best ways to track your progress is by keeping a diary. Diaries are useful for logging everything from the weights you are lifting, to how you felt during your exercise session. Having your sessions recorded in black and white is a great motivator, as it allows you to see how far you’ve come already!
Alternatively, you could use a fitness watch if you’re interested in tracking your stats more closely.
#4 - Reward Yourself
If the health benefits of physical activity are not enough to keep you motivated, then rewarding yourself can be a great way of celebrating your achievements and keeping you going through the tough sessions!
A reward could be as simple as a bubble bath and your favourite meal after completing a run, or buying a nice new outfit for the gym. Whatever you choose, having something tangible to aim for is a great way of ensuring that you are able to experience the benefits of physical activity and regular exercise for yourself.
As well as these benefits, you’ll be making self-care a priority along the way!
Written by Professional S & C Coaches
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Before You Go!
In an era where we are becoming less and less active, it’s clear that everyone can benefit from incorporating some form of regular exercise into their lives.
Whether you choose swimming, weightlifting, or even dancing, you’re sure to feel both the mental and physical health benefits of physical activity if you consistently achieve that 150 minute weekly goal.
Now that you’ve finished reading, what are you waiting for? Put on your workout clothes, get up from the sofa, and try moving your body today!
OriGym’s flagship personal training courses provide unparalleled support throughout your journey and beyond, with guaranteed post course interviews and unlimited support.
Download our FREE prospectus today, and read more about what we offer, and how it could be right for you.
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- Timothy W. Puetz, Sara S. Flowers, Patrick J. O’Connor, ‘A Randomized Controlled Trial of the Effect of Aerobic Exercise Training on Feelings of Energy and Fatigue in Sedentary Young Adults with Persistent Fatigue’, in Psychotherapy and Psychosomatics, (Vol. 77, No.3, 2008), pp.167-174
- Maria Justine et.al., ‘Barriers to Participation in Physical Activity and Exercise Among Middle-Aged and Elderly Individuals’, in Singapore Medical Journal, (Vol. 54, No. 10, Oct 2013), pp.581-586