Why Body Stretching is a “MUST”: 17 Reasons to Exercise Daily

Is body stretching a “MUST”? 17 Reasons to exercise daily…

Many people spend more than half of their waking hours sitting down; physical activities that do not enhance health account for quite a lot of the remaining hours of the day. This growing trend may cause more trouble than most people are aware of. Studies have it that habitual inactivity raises risks for obesity, diabetes, cardiovascular disease, deep-vein thrombosis, and metabolic syndrome.

Research Conducted at Harvard shows that:

For every two hours a woman spends watching the television each day, she has a 23% greater risk of becoming obese and a 14% greater risk of developing diabetes. Sitting at work for many hours also heightens her risks for obesity and diabetes. When planning your day, it may be beneficial not only to increase the time have you spent exercising but also to try to reduce your “sitting time”.

When you stretch your body several times a week or more, your body adapts so you are able to do so much more efficiently. Getting to know about this process will help you understand why body stretching has so much benefits.

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Six Outstanding Facts About Stretching your Body

Before we go in-depth into why body stretching is a must, it it pertinent to consider some basic facts about stretching. Here are simple but outstanding facts you should know about body stretching.

  • Unless you are taking medications, your heart rate can reach 130 to 150 beats/mins (sometimes higher, particularly in young, fit individuals). That nearly doubles the resting norm of 70 to 80 beats per minute for most people.
  • Your heart may pump up to 20 liters of blood per minute (40 liters for well-trained endurance athletes), which is quadruple the 5 liters per minute that’s typical while resting.
  • Your skin and muscles receive 80% of your total blood flow. This quadruples the usual 20% of blood flow these areas get during rest.
  • Systolic blood pressure (the top number) increases by 20 millimeters of mercury (mmHg) or more during the first few minutes of exercise before leveling off. The diastolic reading (bottom number) remains largely unchanged. After you cease strenuous activity, however, blood pressure drops to lower than pre-exercise levels for two to three hours. Over time, regular exercise can help you maintain lower blood pressure.
  • Millions of capillaries open up to feed muscle fibers.
  • Your lungs pass up to 200 pints of air in and out each minute. When not exercising, the average for most people is 12 pints a minute.

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The Science Of Stretching And Yawning | Pandiculation

To stretch your body while waking up from a good sleep can feel fabulous. As you yawn you open your mouth wide for 4-6 seconds, stretch your respiratory tract and diaphragm and inflate your lungs. We call it stretching but in your body the opposing muscle groups contract together tighter and tighter until joints, limbs and trunk are fully extended and then you reach that peak in tension. The release of the tension coincides with a sense of pleasure.

This coordinated stretching and yawning is an involuntary act called Pandiculation.

Benefits of Pandiculation to Our Health When It Comes to Stretching

  • Helps maintain optimal connections between muscles and nervous system.
  • Pandiculation after sleep might help our body transition out of a state where motor activity is inhibited in REM (rapid eye movement) sleep to a state of readiness so we can react to danger.
  • Triggered by periods of immobility or asymmetrical positions and probably keep things moving smoothly, while also resetting limbs to their correct positions.
  • Our muscles and soft tissues are constantly remodeling and their shapes depend on forces exerted on them and their positions. Muscles are supported by a scaffold called the extracellular matrix.

Benefits of Pandiculation to Our Health When It Comes to Yawning

  • Yawning is a special case of pandiculation. While the stretching part of pandiculation gets your body ready for action, the yawning part is thought to get your brain ready and more alert.
  • A Yawn occurs after waking or near bedtime as an effort to delay sleep. When bored, yawning is thought to ward off daydreaming and so we can stay focused.
  • Another benefit of yawning is cooling the brain. Evidence shows that yawning is triggered by a rise in brain temperature, not low oxygen as is commonly believed. It is thought to bring cooler blood into the brain and push warmer blood away.
  • The cerebral spinal fluid outside the brain may also get circulated during yawning and this might flush out sleep-inducing molecules.

Read: The Good Side of Yawning | Benefits of a Yawn

Advantages Of Body Stretching and Exercising

Whether you stretch your body while working out or immediately you wake up from sleep or while yawning, it surely has tremendous effects on you. See what you benefit from regular body stretching.

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  1. It Provides an Avenue to Burn Energy

  • Stretching your body regularly conditions the lungs, heart, and blood vessels, enabling them to deliver oxygen to muscle cells more quickly and efficiently.
  • Walking, jogging, cycling, or swimming at an even pace are aerobic activities in which your lungs and heart are able to supply oxygen for energy (ATP- Adenosine Triphosphate) production
  • Activities in which your body tends to go anaerobic more quickly include wind sprints and weight lifting in which demand for oxygen outstrips supply.

2. Good Heart and Blood Vessels

 During exercising, your cardiovascular system (relating to heart and blood vessels) transports oxygen to cells and removes carbon dioxide, carries away metabolic waste products, and shuttles hormones to the intended organs.

  • Exercise helps maintain body temperature and preserve your body’s acid balance.
  • When you exercise regularly, your circulatory system adapts by boosting your cardio-respiratory endurance.

 3. Build Your Muscles 

  • Stretching that involves continuous motion, such as rowing, walking, or swimming, result in the rhythmic tightening and releasing of muscle fibers. In addition to moving your body, this process produces a “milking” action that helps move blood through your veins and back to your heart.
  • With aerobic exercise, an increase in fibers containing iron-rich myoglobin also occurs, permitting more oxygen to enter and be stored in the muscle.
  • Combined with the greater number of capillaries and increased blood flow to the muscles, these changes improve muscular endurance. Well-trained muscles not only are able to stockpile more glycogen, but they also can burn fat for energy more directly, which preserves glycogen stores.

4. Build Healthy Bones

  • Daily work out plays a key role in slowing bone loss.
  • Body work out or stretching that work against gravity (such as walking, jogging, tennis, basketball, and strength training) provide the greatest benefit.

5. It Encourages the Production of Hormones 

  • Exercising affects nearly all of the dozens of hormones your body produces. Two of these substances, epinephrine and norepinephrine, are key players in promoting physical changes while you are working out.
  • Endorphins, natural opiates that help block pain perception and may improve mood, rise after 30 minutes or more of physical activities. These hormones are probably responsible for the sense of euphoria endurance athletes are said to experience, sometimes called a “runner’s high.”
  • Norepinephrine also regulates mood.
  • Insulin, a hormone made in the pancreas, fluctuates in response to stretching.
  • It seems to enhance your body’s ability to draw energy directly from fat stores.

6. Boost Your Immune System 

  • Moderate exercising reduces levels of stress hormones and other chemicals that suppresses immune system functioning and increase inflammatory activity.

 

17 Essential Reasons to Exercise Daily

You think working out is too much of a big deal? It is not worth the hype?

You are wrong my dear; it is worth much more than we can write on.

Below are the reasons why you should daily work out now!

  • Exercise lessens the likelihood of getting heart disease,
  • It regularly helps prevent plaque buildup by striking a healthier balance of blood lipids (HDL-High Density Lipoprotein, LDL-Low Density Lipoprotein, and triglycerides),
  • Body stretching helps arteries retain resilience despite the effects of aging, and bumps up the number of blood vessels feeding the heart.
  • It also reduces inflammation and discourages the formation of blood clots that can block coronary arteries.
  • Even if you already have heart disease, working out lowers your chances of dying from it.
  • It lowers blood pressure, a boon for many body systems. Long-term hypertension (high blood pressure) doubles or triples the odds of developing heart failure. It pave the way to other kinds of heart disease, stroke, aortic aneurysms, and kidney disease or failure.
  • Helps prevent diabetes by paring off excess weight, modestly lowering blood sugar levels, and boosting sensitivity to insulin so that less is needed to transport glucose into cells.
  • If you have diabetes, exercising helps control blood sugar.
  • It reduces risk for developing colon and breast cancers, and possibly cancers of the endometrium (uterine lining) and lung.

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  • By helping you attain a healthy weight, good physical activities lessens your risk for cancers in which obesity is a factor, too.
  • It helps shore up bones. When combined with calcium, vitamin D, and bone-saving medications if necessary, weight-bearing exercise like walking, running, and strength training helps ward off age-related bone loss. And balance-enhancing activities, including tai chi and yoga, help prevent falls that may end in fractures.
  • Helps protect joints by easing swelling, pain, and fatigue and by keeping cartilage healthy.
  • Strong muscles support joints and lighten the load upon them. Activities that boost flexibility, such as stretching, yoga, and tai chi, extend range of motion.
  • It may limit and even reverse knee problems by helping to control weight — quite a bang for the buck. Since every pound of weight lost reduces the load on the knee by 4 pounds.
  • It lifts spirits by releasing mood-lifting hormones and relieving stress. Exercising regularly has helped ease mild to moderate depression as effectively as medications; combining body stretching with medications, therapy, and social engagement is even better.
  • It boost your ability to fend off infection.
  • Adds years to your life.

Conclusion

Now you see why i tagged this post “Why Body Stretching Is A “MUST” : 17 Reasons to Exercise Daily”.  Sincerely, there are a lot of things to gain from daily exercise or “mere” body stretching. I urge you to start working out regularly henceforth! You body deserves it.

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