Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

Work out to boost metabolism

   In this modern era people are inclined to sedentary lifestyles due to increased elements of comforts provided by technological inventions. Therefore lack of exercise and unhealthy eating habits contribute to disease burden affecting the population globally.

The metabolism slows down with increasing age as well as from physical inactivity. Adequate sleep and healthy food habits also are significant in regulating metabolism.

Physical activity has pivotal role in regulating the metabolism of the body. The calories should be burned out to keep you fit and healthy. Excess fat and calories cause various life style diseases.

A few workouts  to boost metabolism is discussed here.

1.    Cardio work outs  helps to boost metabolism

2.    Running lunges helps to stretch and strengthen your muscles. Running also helps in boosting metabolism burning calories.

3.    Mountain climbers is a form of work out that has significant role in burning calories and make you fit.

4.    Dumb bell crushers   can burn your calories and make your muscles strong. Moderate intensity strength training helps so much in boosting metabolism.

5.    Sprinter burpee is a form of jumping exercise to build your muscles as well as boost metabolism. It helps in improving coordination also.

6.    Fire feet drill is another cardio exercise which helps to improve your cardiac function as well as help in burning out calories.

7.    Yoga exercises [ yoga to build up strength] also helps in boosting metabolism.

     Regular exercise has undeniable role in regulating insulin sensitivity and overall systemic metabolism.

Regular work outs  significantly reduces the risks for chronic metabolic disease states, including type 2 diabetes and non-alcoholic fatty liver disease.

Various   metabolic health benefits of exercise depend on skeletal muscle adaptations; nonetheless, there is ample evidence that exercise exerts many of its metabolic benefit through the liver, adipose tissue, blood vessels and pancreas.

Metabolism boosting exercises are very important to prevent non communicable diseases or lifestyle diseases.

  NIH recommends that  for major health benefits for young adults , do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity each week. Another way is to do a combination of both. A general rule is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity.

References

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7377236/

2.    https://www.nhlbi.nih.gov/health/heart/physical-activity/tips