The benefits of strength training for physical and mental health

Human health is a fragile system and requires constant monitoring and support. But how can we properly take care of it? Is proper nutrition and strengthening the immune system enough? How can we choose the optimal physical activities, and are they even necessary? Sedentary people often ask these questions. When talking about the benefits of physical activity, it’s important to consider the intensity, frequency, and the impact on muscles and bones.

The modern lifestyle is sedentary because most professions involve sitting at work. As a result, the body doesn’t experience the necessary constant physical stress. It becomes less agile and mobile, and the functioning of all organs and systems becomes more sluggish.

Sport is the key to health!

Regular physical activity forms the foundation of a healthy lifestyle. It guarantees fewer health problems in old age. People who don’t neglect sports get sick less often. Their immune system fights viruses and disease-causing agents more effectively. They rarely suffer from excess weight and handle stress and everyday problems better. During sports activities, the human body produces endorphins. This positively affects the cardiovascular and nervous systems. Overall endurance increases, blood cholesterol levels decrease, and the risk of bronchopulmonary diseases reduces. The lungs of trained individuals are stronger and more resilient.

No medicine can dilate blood vessels for an extended period and as strongly as muscle work can.

During physical activity, blood delivers all the necessary nutrients, including oxygen, to our organs. This promotes the normal functioning of those organs.

Recently, many diseases related to physical inactivity have been discovered, ranging from obesity to cardiovascular and musculoskeletal disorders. Our modern lifestyle particularly contributes to this. At home and work, we spend most of our time sitting, either in front of the TV or at the computer.

Sports beneficial for health

The most beneficial sports aim to strengthen and improve the entire body and all its systems, rather than focus on achieving various records and overcoming difficulties.

Gymnastics is one of these wonderful sports. This includes not only gymnastics itself in all its varieties (artistic, morning, rhythmic gymnastics, etc.) but also disciplines that have emerged at the intersection of several health systems: fitness, Pilates, aerobics, yoga, and wushu.

These types of physical activity are great because they are suitable for almost everyone without exception. You can choose a set of exercises for both a child and an elderly person, taking into account the characteristics of each age category.

Many doctors consider swimming the most beneficial sport, and it’s hard to disagree. In addition to increasing overall endurance, swimming positively affects the respiratory and cardiovascular systems. For nervous, stress-prone people, it is simply irreplaceable. It fights fatigue and irritability, normalizes the overall emotional state, and helps increase stress resistance.

Running is another very useful type of physical activity that engages all muscle groups. Jogging is a good prevention of hypertension but may be contraindicated for people who already have heart problems. In general, running has a gentle effect on the body, stimulates blood supply, and is actively used in weight loss programs.

In addition to a slim figure, running helps improve skin complexion. A daily jog can also help solve intimate problems – both female and male. This is because this sport causes blood flow to the pelvic organs, toning the reproductive system.

Besides the obvious benefits for physical health, sports can cure many psychological problems. Insomnia and irritation over trifles rarely affect active adherents of healthy physical activity, and confidence and willpower contribute not only to success in sports but also in all areas of life. It’s not surprising that physically developed people feel much more confident in themselves and their abilities compared to people who don’t engage in physical culture.

Physical activity for various health conditions and its benefits


In the early stages of hypertension, the most suitable activities include walking, Nordic walking, and swimming. Consult a doctor first to determine the stage of your condition. Walking provides positive emotions and releases the hormone endorphin, which regulates adrenaline release into the blood. Nordic walking involves walking with ski poles, engaging the muscles of the upper shoulder girdle in addition to the leg muscles, enhancing blood circulation.

Varicose veins

The main goal in this condition is to prevent venous blood stagnation in the lower extremities. Alternate prolonged standing with sitting, and elevate your legs when possible to improve blood outflow. Walking is recommended over standing because muscle contraction during walking promotes venous blood flow from the bottom up, reducing stagnation and preventing further node formation.

Pulmonary tuberculosis

Creating a proper lifestyle is crucial for this disease. Regular walking, preferably in a forest or park, is necessary. Plant phytoncides kill the tuberculosis pathogen.

Metabolic disorders

Take regular walks in a park or forest. Plant phytoncides, especially from conifers, not only improve health but also boost mood. Negatively charged air ions have a beneficial effect on the increased excitability of the nervous system, characteristic of thyroid disorders. Walks near the sea are particularly useful for these conditions, as sea air is rich in iodine ions.


In obesity, constant physical activity is essential. Any type of activity is suitable if there are no contraindications due to comorbidities. Walking, skiing, cycling, running, swimming, fitness, and dancing are all appropriate.


In this disease, the main focus is not so much on physical activity itself (although running, tourism, and swimming are necessary components), but on keeping the person occupied. This strengthens the spirit, willpower, increases vitality, and the desire to live a decent life. Such a person needs a hobby that would captivate and distract them from the desire to drink, such as hunting, fishing, forest walks, or even assembling airplane models!


Physical activity is of great importance in this condition. Muscle work promotes the release of substances into the blood that regulate prolonged sleep disorders caused by nervous system excitation and normalize the balance of excitation and inhibition. Swimming, skiing, running, tourism, and dancing are very beneficial for such conditions.


There are two types of insomnia:

1. Sleep disorders caused by external stimuli (noise, light, stuffiness, coughing, pain, hunger, etc.). Walking before bedtime is helpful here.

2. Prolonged sleep disorders associated with neurasthenia, mental illness, alcoholism, or cardiovascular diseases. In these cases, in addition to walks before bedtime, special medications are necessary.

Rules for engaging in sports to improve health

When deciding to engage in sports, consider many factors: age, presence of chronic diseases, degree of physical fitness, amount of time planned for training, and much more.

The main rules for effective training include:

  • Setting a clear goal
  • Regularity
  • Patience
  • Absence of contraindications for exercise

If the goal is to lose excess weight, workouts should be long and frequent, but duration should be increased gradually. For maintaining good physical shape and general health benefits, two moderate-intensity workouts per week will suffice, provided they are regular.

Age also matters:

  • In the 20-30s, strength training, flexibility, joint development, and coordination exercises are advisable. Young people can easily find activities they enjoy, such as dancing, aerobics, fitness, or boxing.
  • By the age of 40, consider back health, making yoga and Pilates the best choices. Cardio machines can also be included in the training program.
  • After 50, walking and being careful, even loads in the gym are recommended.

Instructors should provide more details about all the features and nuances during personal contact, as each individual is unique.

Sports are an excellent aid in the fight for a beautiful figure and excellent health, and following simple rules will help increase the effectiveness of training and maintain well-being during and after the workout.

Moderate physical activity is necessary for humans. The more effective it is, the higher the potential the body is capable of.

Physical exercise will have a positive impact on human health only if a number of rules are followed.

Regular exercise benefits your health if you follow some rules:

Be moderate. Workouts with the right intensity and frequency improve muscle strength, body appearance, keep you fit, and slow aging. Too frequent or extreme exercise wears out your body, causing the opposite. Cardiologists recommend daily walks, not runs. Running puts too much stress on the heart, while walking maintains its tone. Running isn’t dangerous, but do it 2-3 times a week.

Combine exercise with proper nutrition for a healthy lifestyle. Intense workouts burn calories, your energy source. So eat foods rich in vitamins, minerals, and other nutrients. For example, calcium deficiency weakens bones, making exercise harder.

Exercise comprehensively. Distribute the load evenly across your body to avoid injuries and muscle/bone deformities.

Consider your health. Sports clubs monitor this. Visit an orthopedist to assess your bones and recommend the best workout intensity. Get diagnostic tests if you have old wounds or injuries to rule out contraindications. Consult a cardiologist for heart problems. People with poor eyesight should also see a doctor. Assess your health before starting, or better yet, let specialists do it.

If you have no contraindications, you can and should be physically active. You’ll see the benefits in a few months. Plus, switching from mental to physical activity relieves stress, fights depression, and boosts immunity.

To avoid the above diseases, lead an active life. Anything not involving sitting in front of a TV or computer! The weather outside is great! Don’t sit at home – go for a walk, ski, or hike!

Enjoy the fresh air and good mood! Even if it’s damp, slushy, or frosty outside, still go for a walk.

The main thing is to dress for the weather, and then your physical activity will only benefit your health!

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