hello my friends welcome back to another episode of our podcast where we dive into casual conversations to help you learn English in a fun and practical [Music] way I hope you're ready because I promise today's podcast is going to be not only interesting but also very informative we'll be discussing a variety of topics so whether you're a beginner or someone looking to improve your fluency there's something here for everyone so welcome Robin and Jessica today's podcast topic is extremely important yes it's important I must say the topic is going to help our viewers what's your
thought on that Jessica well I am excited to talk on this topic so why are we waiting let me start with a simple question why regular physical exercise is important physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes cancer and cardiovascular [Music] disease well Ellen what would you like say on that yeah Jessica said right exercise can have immediate and long-term health benefits most importantly regular activity can improve your quality of life life great even though most people are aware of the benefits of physical
exercise many still don't make it a regular part of the routine why do the majority of people not work out or exercise there are several reasons why many people don't exercise regularly it can be due to a lack of time motivation or access to facilities that's right other times health issues or busy schedules can get in the way what do you think is the biggest barrier for you or people you know those people who don't like working out are usually because they've made it a burden in their minds rather than something productive or fun so
you're trying to say that if people view exercise as a burden rather than a productive or enjoyable activity that mindset is what makes them reluctant to work out yes that is what I meant it sounds like you're suggesting that changing how they perceive exercise Maybe by focusing on the fun aspects or finding a form of exercise they actually enjoy could make a big difference exactly Jessica changing one's perception of exercise can indeed make a big difference by focusing on the enjoyable as aspects of physical activity such as finding a form of exercise that they truly
enjoy why don't most women exercise according to the study a major issue that women face is lack of time [Music] 74% well nearly half of American women don't exercise enough because of burnout 46% according to new research a survey of 2,000 women found that 57% said they used to exercise more frequently than they do now so how much is it important for a woman to exercise well I believe exercise is incredibly important for women both for physical and mental health regular exercise helps women maintain a healthy weight strengthens bones improves cardiovascular health and can even
reduce the risk of diseases like diabetes es or osteoporosis which are especially common in women as they age but it's not just about the physical benefits exercise can also be a great way to boost mood and reduce stress for me whenever I feel overwhelmed or anxious going for a walk or doing some yoga really helps clear my mind well Jessica have you heard about deep breathing exercises yes of course I actually do deep breathing exercises sometimes especially when I feel stressed or overwhelmed it's a simple but really effective way to calm down quickly you know
when work piles up or I'm juggling too many things at once just taking a few minutes to focus on my breath can make a huge difference that sounds great but how do you do that it's easy to do I usually close my eyes inhale deeply through my nose hold for a few seconds and then exhale slowly it helps me reset my mind and relax my body but I have a question is there any evidence that works that's a good question deep breathing activates the parasympathetic nervous system which is responsible for the rest and digest state
of the body Studies have shown that practicing deep breathing can reduce levels of cortisol a stress hormone lower heart rate and reduce symptoms of anxiety and depression hey Ellen it also helps improve focus and mental Clarity deep breathing increases oxygen supply to the brain which can enhance cognitive function and improve focus and memory a study published in the Journal of neurophysiology showed that that slow controlled breathing improves attention mood and emotional regulation well a study published in the Journal of sleep and breathing explored how slow and deep breathing exercises can improve sleep quality particularly in
people with insomnia the research indicated that slow breathing at a rate of 4 to 10 breaths per minute for about 20 minutes before sleep activates the parasympathetic nervous system wow I'll practice breathing exercises before sleep every day by the way I've noticed that some people go through their entire lives without exercising that's an interesting point I also have seen that many individuals live long healthy lives without following a strict exercise routine it seems that factors like genetics overall lifestyle and diet play a significant role in determining one's health however it's essential to remember that regular
exercise offers numerous benefits Beyond just physical health such as mental well-being and overall quality of life so can we talk about which exercises can be done at home for both males and females well home exercises can be really effective for both men and women and the best part is you don't need fancy equipment to get started you can break it down into different categories like strength cardio flexibility and balance exercises you are right Ellen for example push-ups and planks work well for upper body strength and they're equally beneficial for both men and women squats and
lunges are great for legs and glutes helping build muscle tone and strength lastly I would say about cardio simple things like jumping jacks burpees or even a quick run in place can get your heart rate up thank you so much for the amazing tips which mistakes do people make when they start [Music] exercising that's an important question when people start exercising they often make the mistake of pushing themselves too hard too soon it's important to start slowly and gradually increase the intensity to avoid injury being dehydrated is one of the biggest mistakes I see people
make when they are at the gym not drinking enough water during and after workouts can lead to serious health problems such as muscle cramps an increased heart rate and a lack of energy excellent points skipping warm-up think of your muscles and connective tissue like a rubber band if you pull a rubber band when it's cold it can snap so before you start any exercise must start with a warm-up I would like to say something about Mobile use yes of course what's on your mind to maintain good health it's important to limit excessive screen time on
mobile devices I've noticed that many people spend long periods on their phones without taking breaks to move their bodies which can lead to both physical and mental health issues I've also been dealing with back pain lately I spend long hours working while sit sitting in a chair and it's really starting to affect me if you found the video helpful please hit the like button and subscribe to my channel
