There’s no need for a grueling gym workout well for some there is but one should have an exercise program health expects advice 30 – 90 minutes exercise daily. Whilst that is being said one should not forget stretching and flexibility. You may ask why? Stretching your muscles to the full extent of your ability and holding it for 15-30 seconds is what's called a static stretch, and there's no harm in stretching that way as long you don't stretch until it hurts. But studies suggest a dynamic stretch is just as effective and sometimes better, especially before your workout
Some basic benefits of exercise
1. Heart Disease. Regular activity strengthens your heart muscle; lowers blood pressure; increases "good" cholesterol (high-density lipoproteins or HDLs) and lowers "bad" cholesterol
2. Stroke. Researchers found that being active reduces your risk of having and dying from a stroke.
3. Type II Diabetes. Physical activity can enhance weight loss and help prevent and/or control this condition
4. Obesity. Overweight and obese conditions can be prevented or treated with exercise along with a healthy diet.
5. Back Pain. Back pain can be managed or prevented with a fitness program that includes muscle strengthening and flexibility.
6. Osteoporosis. Weight-bearing exercise (such as walking, jogging, stair climbing, dancing, or lifting weights) strengthens bone formation and helps prevent the osteoporosis or bone loss
7. Psychological Benefits. Improved self-esteem is one of the top benefits of regular physical activity. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The feeling that follows a run or workout is often described as "euphoric" and is accompanied by an energizing outlook. Exercise can help you cope with stress and ward off depression and anxiety.