Exercise: regularity versus intensity, and what works better

Inactivity can be a real enemy of health. Your body’s capacity to function will deteriorate if you lead a sedentary lifestyle. Many studies suggest that prolonged sitting or lying down is unhealthy. On the other end, regular physical activity and exercise have many positive health effects that are difficult to deny. Exercise is good for everyone, no matter their age or gender.

Watching TV, using a computer, playing video games, driving short distances, and sitting down to read, converse, or listen to music are common sedentary behaviour. This behaviour is thought to raise your chance of gaining weight and becoming obese, as well as some chronic conditions like type 2 diabetes, heart disease, and stroke. The benefits of regular exercise are plenty, especially in preventing new-age habits resulting in chronic illnesses.

Regular workouts

Regular exercises are those that are performed at a relaxed pace. Some examples of regular exercises include walking, bicycling, swimming, rowing, yoga, tai chi, and resistance training. These exercises increase blood flow, stop muscle loss, and reduce the risk of falls and injuries.

Although it takes longer to master the perfect way to do some workouts, go for those that pose minimal issues to your body. Consider taking up safe exercises like walking, bicycling, and yoga. The danger of damage is minimal, and the impact on joints is minimal. Numerous of these activities might be completed for little cost outside. Most of these hobbies are pleasurable, so you’ll remain with them longer.

Why do you need to follow regular workouts?

If you’re dealing with an injury or recovering from surgery, exercise could seem difficult, yet practically anyone can select exercises suitable for their fitness levels. Increase the intensity of activity gradually as you get used to it. Before beginning an exercise programme, talk to your doctor if you are suffering from chronic diseases.

You’re more prone to get diabetes, arthritis, cancer, heart disease, or other chronic problems as you age. Therefore, exercise is a must to keep yourself fit and healthy. Exercise caution around exertion and injury while performing exercises. Some exercises are secure and simple for managing and preventing chronic diseases. Exercises that promote balance and muscle strength should gradually become part of your routine. Aim to complete at least 150 minutes of physical activity per week, as recommended.

Even if your health prevents you from engaging in vigorous exercise, prolonged inactivity harms your physical and emotional well-being. Low-intensity exercise can get you moving while boosting your confidence and attitude. Any amount of exercise lowers your risk of developing dementia, stress, depression, and Alzheimer’s disease.

Remember, those with heart problems should avoid weightlifting and other strenuous exercises. Most people can safely engage in low-intensity exercise, but you must always talk to your doctor before beginning a new activity.

High-intensity workouts

High intensity refers to exercising at 75 to 100% of your maximum heart rate (MHR; the heart rate for a 40-year-old should be between 135 and 180 beats per minute). This form of heavy movement frequently involves brief, quick-burst workouts that need quick reflexes.

You should exert a lot of effort, breathing quickly and heavily, sweating, and being unable to carry on a conversation. For instance, you might be running up and down stairs, jumping rope, participating in HIIT (high-intensity interval training), playing singles tennis, running, or cycling at a speed of 10 mph or more.

Working out to your full capacity causes your body to respond optimally for muscle growth and fat reduction. It’s also a great strategy to retain muscle mass and enhance body composition.

Benefits of physical activity

Understanding the relationship between exercise and energy expenditure is necessary to know how exercise affects weight loss. Regular exercise will speed up your metabolism, enabling you to burn more calories and maintain or reach optimal weight.

Reduces mental fatigue

Stress reduction is one of the most significant advantages of exercising. You can manage your mental stress by engaging in regular physical activity. Norepinephrine, a hormone that might lessen your brain’s reaction to stress, is more prevalent when you exercise. Regular exercise can lift your spirits, lowering your risk of anxiety and depression.

Boosts energy levels

Your energy levels can be increased by exercising every day. A good workout releases a surge of hormones that significantly boosts energy and helps combat tiredness so you can stay more active and fresh throughout the day. Exercise helps your circulatory system work more effectively and distributes nutrients and oxygen to your tissues.

Better sleep cycle

Exercise can help you sleep better and longer because it prevents insomnia by ensuring you are suitably exhausted before bed. Your body clock (an internal biological clock that regulates certain processes in the body in a 24-hour cycle. It regulates your sleep-wake cycle, energy levels, appetite, metabolism, and hormone production.) works correctly, helping you in digestion and leveraging nutrients you eat from food. Furthermore, it is believed that increased body temperature during exercise enhances sleep quality by lowering the same as you sleep.

It helps you fight against diseases

The two major causes of death are heart disease and stroke. You can reduce your risk of developing these diseases by engaging in routine, moderate-intensity exercise. Additionally, regular exercise can lower blood pressure and cholesterol levels.

Exercise lowers harmful triglycerides and increases high-density lipoprotein cholesterol, or good cholesterol, which lowers the risk of cardiovascular disease.

Numerous illnesses and disorders of the body and brain may have inflammation as an underlying cause. Many inflammatory indicators, including interleukin-6 (a cytokine, which is the protein produced by white blood cells and acts as a signalling molecule in the immune system) and C-reactive protein, which are connected to some disorders, are decreased by exercise.

Exercise improves pancreatic function and increases insulin sensitivity in your cells. This helps to improve how your body processes sugar and delays the onset of type 2 diabetes.


Exercising regularly is an essential part of leading a healthy lifestyle. It can help improve physical and mental health and reduce the risk of many chronic diseases. It can also help improve mood and reduce stress and anxiety.

Regular exercise can also increase energy levels and help maintain a healthy weight. So, make sure you make exercise a part of your daily routine.

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