It is a well-established fact that sleep is important for maintaining optimal health, but as it turns out that exercise is also as much as important as that of sleep when it comes to maintaining our internal clocks in sync. Like sleep, there is also a time when one needs to be physically active and be still.

Various studies have shown that yes, the natural movements and patterns of the people have shown that there are some movements that are ingrained in our system and which is termed as ‘biological imperatives to movement’.

Studies have found out that there are logical intervals in which people tends to move. They would start moving after a period of inactivity and once they have started to exercise, they will become inactive again for a period. However, it is to be noted that the intervals of movement as well as the periods of inactivity are found to be more consistent among younger people.



And while this may be taken as no big deal, but it is to be remembered that exercise does certain benefits that make all the difference in the world as one exercise had shown that performing regular exercise is important when it comes to reducing the percentages of mortality.

According to the researchers, involving in physical activity is very important when it comes to reducing mortality. However, it is to be noted that getting a mere one hour of physical activity will have no effect on the reduction of the mortality rate whatsoever, thus proving the point that you have to get the right dosage of exercise to reap its full benefits.



Studies have indicated that yes, there is a zone in which exercise gives the greatest benefits for both health and longevity. Researchers have shown that compared to people who performs exercise, the risk of premature death is high among those who didn’t exercise at all. People who exercise lowered their premature death’s risk by 39 percent as compared to this who didn’t exercise.

A second study had shown that people who exercised and spent thirty percent of that time doing intense activities significantly reduced the mortality rate by 13 percent compared those people who exercised moderately without any change in their routine.



One of the main benefits of exercise is that it becomes vital as one grows old because of the impact it has on the bones. There are recent studies which have shown that as mobility decreases over time, the bones too become brittle.

If you need strong and healthy bones, then it is recommended that you perform strength training exercises and make it a regular part of your fitness regimen.

It goes without saying that building of bones is a dynamic process and to build new bone, you have to able to exert enough force so that it stimulates the osteoblasts. Exercise needs to be a lifelong commitment as bone is a living tissue and that requires a regular physical activity for renewing and rebuilding itself.



You may not be aware of this fact, but sitting in and out too much is itself a root problem of many of our chronic health problems and this is indeed proven true by many mounting research studies.

Various studies have shown that the time a person spends sitting each day is bound to produce detrimental effects on the benefits of exercises that it provides. In fact, chronic sitting was found to increase the risk of premature death and not to mention, type 2 diabetes and heart diseases. Some studies have even linked chronic diseases to lung cancer as well as uterine and colon cancer. The risk of anxiety and depression also rises along with chronic sitting.



Yes, it is indeed true. Performing exercise can boost your youthfulness as well as preventing exercise along with slowing the ageing process. Not only that, it also helps you in regaining your insulin and sensitivity of leptin, but only if you indulge in exercise a couple of times a week.

Exercise is also known to induce changes in the content and the activity of mitochondrial enzyme which not only increases the production of cellular energy plus also triggers mitochondrial biogenesis, and this reverses the age-related declines in the mass of mitochondria and effect ‘stops the process of aging in its tracks’.

However, the men will be glad in knowing that the HIT helps to boost the levels of testosterone naturally.



No matter what is your age, it is a proven fact that exercise will provide you with many benefits and if your age is over 40, then it’s high time for you to either start or step up your exercise regimen. Since this is the time that your stamina, balance and flexibility start to decline, it is only exercise which can help you to counter-act most of the age-related health risks.

The proper form of exercise is always effective, efficient and safe! Promoting mechanical changes and making you an advanced metabolic organism. Search for proper guidance to achieve the results that you are looking for.


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.


Marcelo is the co-founder and Director of Exercise Physiology at Intense Health, Perth's #1 Private Strength Training and Nutrition Clinics.