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Wake Up and Workout: Make Exercising a Priority. Don’t Wish for a Good Body, Work for It!

You’re just a workout away from Good Mood! Exercise not only changes your body, but it also has a major impact on your Mind, your Attitude, and your Mood. Working out is a reward that you give to your body. It is important that we all realize the health benefits of Exercise at any age. Many of us have been giving up the practice of exercising as we tend to be busy in our daily chores such as career, development, marriage, adulthood, and parenthood. But research has revealed the outstanding impact of exercise on Young Adults on their lifestyle, mental development, and future quality of life.

Here are the benefits of Regular Workout and Physical Activity for Millennials:

1. Exercise Makes you Active:

Regular physical activity improves the strength in your bones and muscles and boots up your energy. When you exercise, oxygen and nutrients are delivered to your tissues. This makes your cardiovascular system more efficient and you become very active. Hence you have more energy to sustain daily stress.

2. Workout Enhances Mood and Mental Health:

Regular workout relieves stress, depression, anxiety, and anger, and makes you feel relaxed. When you exercise, various brain chemicals are secreted that leave stressed out feeling happier. Exercise blocks negative thoughts and lifts your mood. Regular exercise also improves your thinking and learning skills. When you are fit, you tend to feel happier and more confident.

3. Regular Exercise Keeps your Weight Under Control:

When you do some exercise, you shred extra calories and this in turn helps you lose weight, look slim and prevents you from putting on extra weight. The intensity of your workout determines the number of calories you burn. Manage your weight better by working out regularly!

4. Exercise Helps Keep Diseases and Health Problems at Bay:

If you are concerned about your health, consider exercising regularly as it helps prevent major challenging health problems such as high blood pressure, cholesterol, stroke, depression, type 2 diabetes, heart diseases, and arthritis. Exercising plays an important role in strengthening your bones thereby reducing the risk of osteoporosis and fractures in adults.

5. Workout Spikes Up your Energy:

When you exercise, you gain more strength and stamina, and ability to function properly by increasing muscle strength thereby making you more confident and quicker in your work. Even if you are given a tedious task, you will fly by it easily and quickly.

6. Workout Improves the Quality of Life:

Exercise enhances mood and mental health. When you exercise, you begin to have a healthy lifestyle with less risk of mental illnesses, physical health problems, and various chronic diseases. Your quality of life gets upgraded as you will become physically fit, flexible, and stable, and tend to be healthier and live longer.

7. Exercise Helps you get Sound Sleep:

Many of us have trouble falling asleep. Try jotting down some physical exercises and start practicing them on regular basis to improve your sleep quality. Regular physical activity helps you fall asleep faster, and you tend to get deeper and a better sleep. Exercise helps your body to schedule on its own because workout serves like a natural sleeping pill without any side effects.

How Much Exercise is Recommended for Different Age Groups?


Children must have at least 1 hour of physical activity every day. It must include running around, jumping, climbing, and playing in the playground.


Teens also need at least 1 hour of physical activity every day as they have lots to study. They must take breaks from their studies and practice sport activities such as football and basketball.

Millennials / Young Adults:

Youngsters must exercise for at least 30 minutes a day, 5 days a week because adulthood is the perfect time for them to make themselves fit. It is important to make it a habit to work out because their bodies are strong and resilient. Exercise is most important at this phase of life.

Millennials must:

1. Practice sports activities like badminton and tennis.

2. Do something like yoga, brisk walk, jogging, and aerobics.

3. Practice swimming and dancing as these are also good forms of exercise.

4. Do intense workouts that include weight-lifting and other exercises at the gym.


At the age of 40, our muscles begin to lose elasticity, our metabolism becomes a bit slow and we tend to gain weight. This could lead to health problems mostly problems related to the circulatory system. Cardio workouts, 3 to 5 times a week are a must at this age. In your 50s, you tend to experience more aches in joints of your body. At this age, you will need to practice low impact exercises such as walking and cycling, 3 to 5 times a week.

Aged People:

Old people need to maintain their strength, stability, and flexibility. They must exercise for 30 minutes, at least 5 times a week. Elders must practice simple exercises such as aerobics, walking, and body balancing workouts such as warmup, stretching, standing on one foot, and leg raises. All this will help your body muscles function well and make you independent.

How Should Adolescents Make a Balance Between Screen Time and Physical Activity?

Teenagers and young adult these days sit for too long looking at the phone or computer screen without taking any breaks. This can lead to eye strain, neck problems, and cause tightness or spasms, there is also a possibility to get nerve pain that might even effect shoulders and arms. Spending a lot of time on screen also alters the brain function and may lead to insomnia, depression, and anxiety. It is important that adolescents take breaks from work and make some time to exercise because exercise plays an important role in keeping youngsters active and healthy. Exercise benefits every part of the body and improves brain function. Workouts such as Aerobics, strength training, and flexibility training must be practiced by young adults on a regular basis to keep themselves fit, active and confident. Sports activities like football, basketball, tennis, badminton, cycling, and jogging are great forms of physical activity for youth.

How can you increase your physical activity?

Increasing your physical activity is not a one-time task. It can be achieved by making small changes gradually.

There are numerous tasks that you can include in your daily fitness regime to bring about more physical activity in your life and shape up your body. Some of the ways are:

1. Walk instead of drive, whenever possible.

2. Take the stairs instead of an escalator.

3. Walk for some time instead of watching TV.

4. Take your dog on longer walks.

5. Get off the bus one stop early and walk.

6. Join an exercise group.

7. Dance on your favorite music.

8. Set a target of reaching 10,000 steps per day on your activity tracker.

9. Perform exercises such as stretching, squats, and push ups while you watch TV.

10. Try easy exercises like leg raises and standing on one foot while you talk on the phone.

The Bottom Line:

A person who is fit is the one who is happier and lives life to the fullest. It is very easy to become fit so start your fitness journey today by doing some physical activity daily because doing something is better than doing nothing, and each day you will begin to go a little further. Gradually you will begin to do more and more workout easily without feeing breathless. Try to remain active always – every single day of the week, and don’t make excuses when it comes to your fitness goals. Follow a healthier diet and keep your body hydrated and toxin-free. And – Enjoy your life as a fit person!

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