Get started today for better health!

KATHMANDU, Sept 18 (APD) -- Do you want to feel better? Do you want to add some more years to your life, or want to reinvigorate yourself? Then get started today for better health, suggests Bhupesh Shakya, physical fitness instructor at Rage Fitness, Naxal.

Shakya says exercise benefits everybody regardless of age, sex or physical ability. In his decade-long experience as an instructor, Shakya has trained thousands of health enthusiasts, including big shots, celebrities, expatriates, businessmen and professionals.

"Boosting your health is fun," he suggests, "because physical wellness and regular exercise lead to a healthy lifestyle". He says irrespective of age or the condition of the body, physical exercise, including a brisk walk, jogging or a sport for an hour on a daily basis will result in benefits.

Photos: APD/Sulav Shrestha

Here's what he has to say:

Physical exercise controls weight

Exercise burns calories and helps increase metabolism. it Just get engaged for an hour of physical exercise such as jogging, brisk walk, cycling, or swimming if you cannot make a regular trips to a gym.

Combats health conditions

Regular exercise helps prevent health problems, such as heart disease, stroke, high blood pressure, diabetes, depression, arthritis, among other diseases.

Improves mood

Regular exercise, a 45-minute brisk walk, or going to the gym will improve your mood because physical activities stimulate brain chemicals to make you feel relaxed. Moreover, this will also help to boost your confidence and improve your self-esteem.

Strengthens muscles

Regular physical activities will improve the muscle strength to tackle daily chores.

Enhances mobility and flexibility

Exercise improves mobility and flexibility. It also relieves symptoms of chronic conditions like arthritis.

Promotes better sleep

Exercise will help to fall asleep faster and deepen your sleep, and wake up refreshed and relaxed. Quality sleep is vital for health. However, exercises close to bedtime is not advisable.

Proper diet

Healthy eating is the key. Maintain a balanced diet. Your food should include proper nutrition, including plenty of liquid intake, vegetables,pulses, fruits, milk, carbohydrates,and proteins. Be sure to stay hydrated after exercise or workout.

Consistency is key

Since exercise improves your overall personality, consistency is a most. Irregularity can create problems like gaining weight.

Motivation and self-confidence

Exercise is also called a stress reliever and can help you to remain motivated and keep a positive mindset.

And finally, exercise can be fun, social!

Exercise is a great way to feel better if you engage with your friends, family members or join a gym/fitness center. For example, going for a morning walk, jogging, cycling, trekking, swimming, cycling, aerobics, or a gym with your friends can be fun! However, Shakya suggests enthusiasts to consult a doctor or undergo a physical check-up, check blood pressure level, weight before joining a gym center.

Benefits of regular physical exercise

Will reduce the risk of a heart attack

Will manage weight better

Will have a lower blood cholesterol level

Will lower the risk of diabetes and some cancers

Will have lower blood pressure

Will have stronger bones, muscles and joints

Will lower risk of developing osteoporosis

Will lower risk of falls

Will recover better from periods of hospitalization or bed rest

Will help to feel better – with more energy, a better mood, feel more relaxed and sleep better

Will help to change levels of chemicals in the brain, such as serotonin, endorphins and stress hormones.

Studies have found that exercise helps depression and block negative thoughts or distract you from daily worries.It will also provide an opportunity for increased social contact.

Shakya suggests to see a doctor first before joining a fitness or a gym center. "It is always good to consult a doctor before starting a physical activity for those who are above 50 years or who are at higher risk of heart disease," he suggests.