How Exercise Changes your Body in Days, Weeks and Months

How Exercise Changes your Body in Days, Weeks and Months

Sometimes, the first steps of your new fitness goal are the hardest. However, if you are just getting started on an exercise regime then here is some motivation for you. Equally, if you are already working on your new health plan, then here’s all the determination you need to keep going. The benefits of exercise can begin from the first day you lace up your trainers, and they continue every week after that.

Here’s how exercise changes your body in days, weeks and months.

Day 1

You’ve just had your first day in the gym and your body is already working behind the scenes in a way that benefits you. After day 1, you will be feeling more alert because the increased blood flow to the brain will give you more energy. Not only are you more responsive, your immune system will also improve for the first 24 hours.

The hormone epinephrine (more commonly known as adrenaline) is released which will mean that you feel more motivated and any perception of pain is reduced.

Days 2 and 3

A couple of days after first exercising you will be feeling a bit more stiff and sore, this pain is otherwise known as delayed-onset muscle soreness. Your body is now in repair mode. You can continue to exercise if you feel stiff, so long as the pain is not effecting your performance. Remember, rest days are crucial to any exercise regime and you should have a good balance.

Week 2

By the second week of exercise your endurance and aerobic fitness has already begun to improve. The mitochondria in your cells has increased meaning that your body can produce more energy and in turn you will be feeling much more energised.

By week 2, the risk of type 2 diabetes is also reduced.

Week 3

The theory is that it takes 21 days to make a habit, so by now you should be into an exercise routine that works for you. Now is the time to keep up the healthy eating going as you should start to see positive changes to your weight.

Week 4

You are now over the worst bit and look how far you have come! After a month of exercise you will notice that your mood is elevated, that’s thanks to all those feel-good endorphins pumping around your body. Daily tasks like climbing the stairs or carrying something heavy are already much easier. Your immune system will have received a boost, meaning less sick days and you’ve probably noticed that you are more productive at work too! Any fat in your body is beginning to be replaced with muscle whilst brain power has improved as the brain creates more cells.

Finally, the pièce de résistance is that your metabolic rate has increased, resulting in fat being burnt whilst your sleeping. Let’s add that to the fact you are probably sleeping much better than before too.

6 Months

Your appearance will have noticeably changed with visibly bigger muscles and a more toned appearance over all. Your skin will look and feel great too, as consistent exercise improves the appearance of your skin too.

Probably the most important change is the improvement to your heart. After 6 months the risk of heart attack is reduced. The actual size of your heart will be bigger whilst your resting heart rate has decreased.

1 Year

If you have kept up the hard work for a whole year then first,  give yourself a pat on the back! By now, exercise is part of your weekly routine and working out should feel much easier. Your endurance and aerobic fitness has greatly improved. Physically, your bones are stronger, fat is broken down more easily and your muscles are bigger. Psychologically you will be feeling generally much butter in yourself. Mood is elevated and depression and anxiety is reduced.

So that’s how exercise changes your body in days, weeks and months. Every day you exercise your body will thank you for it. If your goal is weight loss then remember to compliment your hard work with a healthy meal plan and the overall benefits will be even greater.



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