Short and long term effects of exercise

Short-term effects of Exercise

During exercise, heart rate and breathing rate increase in order to supply the muscles with more oxygen.
Body temperature typically rises as the metabolic activity of the body increases.
This leads to sweating, as the body tries to cool down to prevent overheating.
Muscle fibres experience micro-tears, leading to a feeling of stiffness or Delayed Onset Muscle Soreness (DOMS) post-exercise.
There is an increase in lactic acid production, which can cause a temporary burning sensation in the muscles.
There is an increased blood supply to the skin surface, leading to a flushed complexion post-exercise.

Regular exercise leads to improvements in cardiovascular fitness and cardio-respiratory endurance.
There is an increase in heart size and lung capacity, enhancing your ability to take in and utilise oxygen effectively.
The resting heart rate decreases, due to the heart muscle becoming stronger and more efficient.
Bone density increases which lessens the risk of fractures and osteoporosis.
There is a reduction in body fat and increase in muscle mass, leading to changes in body composition.
Regular exercise can have a positive impact on mental health, reducing the risk of conditions like depression and anxiety.
Exercise can help regulate metabolism and improve the body’s ability to control blood sugar levels.
Your muscular strength and endurance improves, due to the repeated stress and repair of muscle fibers.
Regular exercise promotes better sleep quality and increases energy levels.

Cooling down after exercise is critical to gradually bring the heart rate and breathing back to resting levels and remove waste products from the muscles.
Consuming a nutritious meal or snack post-exercise can help replenish nutrient stores and assist in the repair of damaged muscle tissues.
Adequate rest is needed to allow the body to recover and adapt to the increased strain placed on it during exercise. This can help prevent injuries and improve overall performance.
Following a balanced exercise routine that includes different types of activity (e.g. strength, endurance, flexibility) can help minimise the risk of overuse injuries.