PHYSICAL EXERCISEs FOR
BEING FIT
Exercise is any bodily activity that
enhances or maintains physical fitness and overall health and wellness. It is performed for
various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also
for enjoyment. Many individuals choose to exercise publicly outdoors where they
can congregate in groups, socialize, and enhance well-being.
- Classification
 |
| Physical Exercise |
Physical exercises are
generally grouped into three types, depending on the overall effect they have
on the human body:
·
Aerobic exercise is any physical activity
that uses large muscle groups and causes the body to use more oxygenthan it would while resting. The
goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic
exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training.
·
Anaerobic exercise, which includes strength and resistance training,
can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using
dumbbells. Anaerobic exercise also include weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training increase short-term muscle
strength.
·
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep
muscles limber. The goal is to improve the range of motion which can reduce the
chance of injury.
Sometimes the terms 'dynamic'
and 'static' are used.[citation
needed 'Dynamic' exercises such as steady running, tend to produce a
lowering of the diastolicblood pressure
during exercise, due to the improved blood flow. Conversely, static exercise
(such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during the
performance of the exercise.
Health
effects
Type of
adaptation
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Endurance
training effects |
Strength
training effects |
Sources
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Skeletal muscle
morphology and exercise performance adaptations
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Muscle strength and power
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Muscle fiber size
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Neuromuscular adaptations
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Whole-body and
metabolic adaptations
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Flexibility
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Posture
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Body composition
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Glucose metabolism
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Insulin response to glucose
challenge
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↓ ↓
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Cardiovascular
adaptations
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↓ ↓
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↔
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Stroke volume (resting
and maximal)
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Systolic blood pressure (resting)
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Diastolic blood pressure (resting)
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Cardiovascular risk profile
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show
Table legend
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Physical exercise is important
for maintaining physical fitnessand can contribute to
maintaining a healthy weight, regulating digestive health, building and
maintaining healthy bone density, muscle strength, and joint mobility,
promoting physiological well-being, reducing surgical risks, and strengthening
the immune system. Some studies indicate that exercise may increase life
expectancy and the overall quality of life. People who participate in moderate
to high levels of physical exercise have a lower mortality rate compared to
individuals who by comparison are not physically active. Moderate levels of
exercise have been correlated with preventing aging by reducing inflammatory
potential. The majority of the benefits from exercise are achieved with
around 3500 metabolic equivalent (MET) minutes per week. For example, climbing stairs 10
minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and
walking or bicycling for transportation 25 minutes on a daily basis would togetherachieve about 3000 MET
minutes a week. A lack of physical activity causes approximately 6% of the
burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of
breast cancer and 10% of colon cancer worldwide. Overall, physical
inactivity causes 9% of premature mortality worldwide.
Fitness
Individuals
can increase fitness following increases in physical activity levels. Increases
in muscle size from resistance training is primarily determined by diet and
testosterone. This genetic variation in improvement from training is one of the
key physiological differences between elite athletes and the larger
population. Studies have shown that exercising in middle age leads
to better physical ability later in life.
Early
motor skills and development have also shown to be related to physical activity
and performance later in life. Children who have more proficient motor skills
early on are more inclined to being physically active, and thus tend to perform
well in sports and have better fitness levels. Early motor proficiency has a
positive correlation to childhood physical activity and fitness levels, while
less proficiency in motor skills results in a tendency to partake in a more
sedentary lifestyle.
A 2015
meta-analysis demonstrated that high intensity training improved stamina more
than lower intensity endurance training.
Cardiovascular system
The
beneficial effect of exercise on the cardiovascular system is well documented.
There is a direct correlation between physical inactivity and cardiovascular
mortality, and physical inactivity is an independent risk factor for the
development of coronary artery disease. Low levels of physical exercise
increase the risk of cardiovascular diseases mortality. Children who
participate in physical exercise experience greater loss of body fat and increased
cardiovascular fitness. Studies have shown that academic stress in youth
increases the risk of cardiovascular disease in later years; however, these
risks can be greatly decreased with regular physical exercise. There is a
dose-response relation between the amount of exercise performed from
approximately 700–2000 kcal of
energy expenditure per week and all-cause mortality and cardiovascular disease
mortality in middle-aged and elderly populations. The greatest potential for
reduced mortality is in the sedentary who become moderately active. Studies
have shown that since heart disease is the leading cause of death in women,
regular exercise in aging women leads to healthier cardiovascular profiles.
Most beneficial effects of physical activity on cardiovascular disease
mortality can be attained through moderate-intensity activity (40–60% of
maximal oxygen uptake, depending on age). Persons who modify their behavior
after myocardial infarction to include regular exercise have improved rates of
survival. Persons who remain sedentary have the highest risk for all-cause and
cardiovascular disease mortality. According to the American Heart
Association, exercise reduces the risk of cardiovascular diseases,
including heart attack and stroke.
Immune system
Although
there have been hundreds of studies on physical exercise and the immune
system, there is little direct evidence on
its connection to illness. Epidemiological evidence
suggests that moderate exercise has a beneficial effect on the human immune
system; an effect which is modeled in
a J curve. Moderate
exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI),
but studies of marathon runners found that their prolonged high-intensity
exercise was associated with an increased risk of infection occurrence.
However, another study did not find the effect. Immune cell functions are
impaired following acute sessions of prolonged, high-intensity exercise, and
some studies have found that athletes are at a higher risk for infections.
Studies have shown that strenuous stress for long durations, such as training
for a marathon, can suppress the immune system by decreasing the concentration
of lymphocytes. The immune systems of athletes and nonathletes are
generally similar. Athletes may have slightly elevated natural killer cell count
and cytolytic action, but these are unlikely to be clinically significant.
Vitamin C
supplementation has been associated with lower incidence of upper respiratory tract infections in
marathon runners.
Biomarkers of inflammation such
as C-reactive protein, which
are associated with chronic diseases, are reduced in active individuals
relative to sedentary individuals, and the positive effects of exercise may be
due to its anti-inflammatory effects. In individuals with heart disease,
exercise interventions lower blood levels of fibrinogen and C-reactive protein,
an important cardiovascular risk marker. The depression in the immune
system following acute bouts of exercise may be one of the mechanisms for this
anti-inflammatory effect.
Cancer
A systematic review evaluated
45 studies that examined the relationship between physical activity and cancer
survivorship. According to the review, "[there] was consistent evidence
from 27 observational studies that physical activity is associated with reduced
all-cause, breast cancer–specific, and colon cancer–specific mortality. There
is currently insufficient evidence regarding the association between physical activity
and mortality for survivors of other cancers."Although there is only
limited scientific evidence on the subject, people with cancer cachexia are encouraged to engage
in physical exercise. Due to various factors, some individuals with cancer
cachexia have a limited capacity for physical exercise. Compliance with prescribed exercise is low in individuals with cachexia and
clinical trials of exercise in this population often suffer from high drop-out
rates.
Neurobiological
This section is transcluded from Neurobiological
effects of physical exercise. The neurobiological effects of physical
exercise are numerous and involve a wide range of interrelated effects on
brain structure, brain function, and cognition. A large body of research in
humans has demonstrated that consistent aerobic exercise (e.g., 30 minutes
every day) induces persistent improvements in certain cognitive functions, healthy alterations in gene expression in the brain, and
beneficial forms of neuroplasticity and behavioral plasticity;
some of these long-term effects include: increased neuron growth, increased neurological activity (e.g., c-Fos and BDNF signaling), improved stress coping, enhanced cognitive control of behavior, improved declarative, spatial, and working memory, and structural
and functional improvements in brain structures and pathways associated with cognitive
control and memory. The effects of exercise on cognition have important
implications for improving academic performance in children and college students, improving adult productivity,
preserving cognitive function in old age, preventing or treating certain neurological disorders, and improving overall quality of life.
In healthy adults, aerobic
exercise has been shown to induce transient effects on cognition after a single
exercise session and persistent effects on cognition following regular exercise
over the course of several months. People who regularly perform aerobic
exercise (e.g., running, jogging, brisk walking, swimming, and
cycling) have greater scores on neuropsychological function and performance tests that measure certain
cognitive functions, such as attentional control, inhibitory control, cognitive flexibility, working memory updating and capacity, declarative memory, spatial memory, and information processing speed. The transient effects of
exercise on cognition include improvements in most executive functions (e.g.,
attention, working memory, cognitive flexibility, inhibitory control, problem
solving, and decision making) and information processing speed for a period of
up to 2 hours after exercising.
Aerobic exercise induces short-
and long-term effects on mood and emotional states by promoting positive affect, inhibiting negative affect, and decreasing the biological
response to acute psychological stress. Over the short-term, aerobic exercise functions as both an antidepressant and euphoriant, whereas consistent exercise
produces general improvements in mood and self-esteem.
Regular aerobic exercise
improves symptoms associated with a variety of central nervous system disorders and may be used as an adjunct therapy for these disorders.
There is clear evidence of exercise treatment efficacy for major depressive disorder and attention deficit hyperactivity
disorder. The American Academy of Neurology's clinical practice guideline for mild cognitive impairment indicates that clinicians
should recommend regular exercise (two times per week) to individuals who have
been diagnosed with this condition. Reviews of clinical evidence also
support the use of exercise as an adjunct therapy for certain neurodegenerative disorders, particularly Alzheimer’s disease and Parkinson's disease. Regular exercise is also associated with a lower risk of developing
neurodegenerative disorders. A large body of preclinicalevidence and emerging clinical
evidence supports the use of exercise therapy for treating and preventing the
development of drug addictions. Regular exercise has also
been proposed as an adjunct therapy for brain cancers.
Depression
A number of medical reviews
have indicated that exercise has a marked and persistent antidepressant effect in humans, an
effect believed to be mediated through enhanced BDNF signaling in the
brain. Several systematic reviews have analyzed the potential for physical
exercise in the treatment of depressive disorders. The 2013 Cochrane Collaboration review on physical exercise for depression noted that, based upon
limited evidence, it is more effective than a control intervention and
comparable to psychological or antidepressant drug therapies. Three
subsequent 2014 systematic reviews that included the Cochrane review in their
analysis concluded with similar findings: one indicated that physical exercise
is effective as an adjunct treatment (i.e., treatments that are used together) with antidepressant
medication; the other two indicated that physical exercise has marked
antidepressant effects and recommended the inclusion of physical activity as an
adjunct treatment for mild–moderate depression and mental illness in
general. One systematic review noted that yoga may be effective in
alleviating symptoms of prenatal depression. Another review asserted that
evidence from clinical trials supports the efficacy of
physical exercise as a treatment for depression over a 2–4 month period.
A 2015 review of clinical
evidence which included a medical guideline for the treatment of
depression with exercise noted that the available evidence on the effectiveness
of exercise therapy for depression suffers from some limitations; nonetheless, it stated
that there is clear evidence of efficacy for reducing symptoms of
depression. The review also noted that patient characteristics, the type
of depressive disorder, and the nature of the exercise program all affect the
antidepressant properties of exercise therapy. A meta-analysis from July 2016 concluded
that physical exercise improves overall quality of life in individuals with depression
relative to controls.
Continuous aerobic exercise can
induce a transient state of euphoria, colloquially known as a
"runner's high" in distance running or a "rower's
high" in crew, through the increased
biosynthesis of at least three euphoriant neurochemicals: anandamide (an endocannabinoid), β-endorphin (an endogenous opioid), and phenethylamine (a trace amine and amphetamine analog).
Sleep
Preliminary evidence from a
2012 review indicated that physical training for up to four months may increase
sleep quality in adults over 40 years of age. A 2010 review suggested that
exercise generally improved sleep for most people, and may
help with insomnia, but there is insufficient
evidence to draw detailed conclusions about the relationship between exercise
and sleep.
Excessive exercise
Too much exercise can be
harmful. Without proper rest, the chance of stroke or other circulation problems increases, and muscle tissue may develop slowly.
Extremely intense, long-term cardiovascular exercise, as can be seen in
athletes who train for multiple marathons, has been associated with scarring of
the heart and heart rhythm abnormalities. Specifically, high cardiac
output has been shown to cause enlargement of the left and right ventricle
volumes, increased ventricle wall thickness, and greater cardiac mass. These
changes further result in myocardial cell damage in the lining of the heart, leading
to scar tissue and thickened walls. During these processes, the protein troponin increases in the
bloodstream, indicating cardiac muscle cell death and increased stress on the
heart itself.
Inappropriate exercise can do
more harm than good, with the definition of “inappropriate” varying according
to the individual. For many activities, especially running and cycling, there are significant
injuries that occur with poorly regimented exercise schedules. Injuries from
accidents also remain a major concern, whereas the effects of increased
exposure to air pollution seem only a minor concern.
In extreme instances,
over-exercising induces serious performance loss. Unaccustomed overexertion of
muscles leads to rhabdomyolysis (damage
to muscle) most often seen in new army recruits. Another danger is overtraining, in which the intensity or
volume of training exceeds the body's capacity to recover between bouts. One
result of detrimental overtraining is suppressed immune function, with an
increased incidence of upper respiratory tract infection (URTI). An increased
incidence of URTIs is also associated with high volume/intensity training, as
well as with excessive exercise (EE), such as in a marathon. Marathon
training requires the runner to build their intensity week to week which makes
them more susceptible to injury the more they increase their mileage. A study
shows that in the last 10–15 years up to 90% of marathon runners have suffered
a physical injury from their training.
Stopping excessive exercise
suddenly may create a change in mood. Exercise should be controlled by each
body's inherent limitations. While one set of joints and muscles may have the
tolerance to withstand multiple marathons, another body may be damaged
by 20 minutes of light jogging. This must be determined for each individual.
Public health measures
Multiple component
community-wide campaigns are frequently used in an attempt to increase a
population's level of physical activity. A 2015 Cochrane review, however, did
not find evidence supporting a benefit. The quality of the underlying evidence
was also poor. However, there is some evidence that school-based
interventions can increase activity levels and fitness in
children. Another Cochrane review found some evidence that certain types
of exercise programmes, such as those involving gait, balance, co-ordination
and functional tasks, can improve balance in older adults. Following
progressive resistance training, older adults also respond with improved
physical function. Survey of brief interventions promoting physical
activity found that they are cost-effective, although there are variations
between studies.
Environmental approaches appear
promising: signs that encourage the use of stairs, as well as community
campaigns, may increase exercise levels. The city of Bogotá, Colombia, for example, blocks off 113
kilometers (70 mi) of roads on Sundays and holidays to make it easier for
its citizens to get exercise. Such pedestrian zones are part of an effort to
combat chronic diseases and to maintain a healthy BMI.
To identify which public health
strategies are effective, a Cochrane overview of reviews is in preparation.
Physical exercise was said to
decrease healthcare costs, increase the rate of job attendance, as well as
increase the amount of effort women put into their jobs. There is some level
of concern about additional exposure to air pollution when exercising outdoors, especially near traffic.
Children will mimic the
behavior of their parents in relation to physical exercise. Parents can thus
promote physical activity and limit the amount of time children spend in front
of screens.
Overweight children who
participate in physical exercise experience greater loss of body fat and
increased cardiovascular fitness. According to the Centers for Disease Control
and Prevention in the United States, children and adolescents should do 60
minutes or more of physical activity each day. Implementing physical exercise
in the school system and ensuring an environment in which children can reduce
barriers to maintain a healthy lifestyle is essential.
The European Commission - DG EAC - Directorate General for Education and Culture - has
dedicated programs and funds for HEPA - Health Enhancing Physical
Activity projects within its Horizon 2020 and Erasmus+ program, as research
showed that too many Europeans are not physically active enough. Financing is
available for increased collaboration between players active in this field
across the EU and around the world, the promotion of HEPA in the EU and its
partner countries and the European Sports Week. The DG EAC regularly
publishes a Eurobarometer on
sport and physical activity.
Exercise trends
Running has become a popular form
of exercise.
Worldwide there has been a
large shift towards less physically demanding work. This has been
accompanied by increasing use of mechanized transportation, a greater
prevalence of labour saving technology in the home, and fewer active recreational pursuits. Personal lifestyle changes however can correct the lack of
physical exercise.
Research in 2015 indicates
integrating mindfulness to physical exercise
interventions increases exercise adherence, self-efficacy and also has positive
effects both psychologically and physiologically.
Social and cultural
variation
Exercising looks different in
every country, as do the motivations behind exercising. In some countries,
people exercise primarily indoors, and in others, people exercise primarily
outdoors. People may exercise for personal enjoyment, health and well-being,
social interactions, competition or training, etc. These differences could
potentially be attributed to geographic location, social tendencies, or
otherwise.
In Colombia, citizens value and
celebrate the outdoor environments of their country. In many instances, they
utilize outdoor activities as social gatherings to enjoy nature and their
communities. In Bogotá, Colombia, a 70-mile stretch of road known as the
CiclovÃa is shut down each Sunday for bicyclists, runners, rollerbladers,
skateboarders and other exercisers to work out and enjoy their surroundings.
Similarly to Colombia, citizens
of Cambodia tend to exercise socially outside. In this country, public gyms
have become quite popular. People will congregate at these outdoor gyms not
only to utilize the public facilities, but also to organize aerobics and dance
sessions, which are open to the public.
Sweden has also begun
developing outdoor gyms, called utegym.
These gyms are free to the public and are often placed in beautiful,
picturesque environments. People will swim in rivers, use boats, and run
through forests to stay healthy and enjoy the natural world around them. This
is especially possible in Sweden due to its geographical location.
Chinese exercise, particularly
in the retired community, seems to be socially grounded. In the mornings,
dances are held in public parks; these gatherings may include Latin dancing,
ballroom dancing, tango, or even the jitterbug. Dancing in public allows people
to interact with those with whom they would not normally interact, allowing for
both health benefits and social benefits.
These sociocultural variations
in physical exercise show how people in different geographic locations and
social climates have varying motivations and methods of exercising. Physical
exercise can improve health and well-being, as well as enhance community ties
and appreciation of natural beauty.
Nutrition and recovery
Proper nutrition is as important to health
as exercise. When exercising, it becomes even more important to have a good
diet to ensure that the body has the correct ratio of macronutrients while providing ample micronutrients, in order to aid the body with
the recovery process following strenuous exercise.
Active recovery is recommended
after participating in physical exercise because it removes lactate from the blood more
quickly than inactive recovery. Removing lactate from circulation allows for an
easy decline in body temperature, which can also benefit the immune system, as
an individual may be vulnerable to minor illnesses if the body temperature
drops too abruptly after physical exercise.
Exercise
is defined as any movement that makes your muscles work and requires your body to
burn calories.
There are many types of
physical activity, including swimming, running, jogging, walking and dancing,
to name a few.
Being active has been
shown to have many health benefits, both physically and mentally. It may even
help you live longer.
Here are the top 10 ways
regular exercise benefits your body and brain.
Exercise has been shown to
improve your mood and decrease feelings of depression, anxiety and stress.
It produces changes in the
parts of the brain that regulate stress and anxiety. It can also increase brain
sensitivity for the hormones serotonin and norepinephrine, which relieve
feelings of depression.
Additionally, exercise can
increase the production of endorphins, which are known to help produce positive
feelings and reduce the perception of pain.
Furthermore, exercise has
been shown to reduce symptoms in people suffering from anxiety. It can also
help them be more aware of their mental state and practice distraction from
their fears.
Interestingly, it doesn't
matter how intense your workout is. It seems that your mood can benefit from
exercise no matter the intensity of the physical activity.
In fact, a study in 24 women
who had been diagnosed with depression showed that exercise of any intensity
significantly decreased feelings of depression.
The effects of exercise on
mood are so powerful that choosing to exercise (or not) even makes a difference
over short periods.
One study asked 26 healthy
men and women who normally exercised regularly to either continue exercising or
stop exercising for two weeks. Those who stopped exercising experienced
increases in negative mood.
SUMMARY:Exercising regularly can improve your
mood and reduce feelings of anxiety and depression.
Some studies have shown
that inactivity is a major factor in weight gain and obesity.
To understand the effect
of exercise on weight reduction, it is important to understand the relationship
between exercise and energy expenditure.
Your body spends energy in
three ways: digesting food, exercising and maintaining body functions like your
heartbeat and breathing.
While dieting, a
reduced calorie intake will lower your
metabolic rate, which will delay weight loss. On the contrary, regular exercise
has been shown to increase your metabolic rate, which will burn more calories
and help you lose weight.
Additionally, studies have
shown that combining aerobic exercise with resistance training can maximize fat
loss and muscle mass maintenance, which is essential for keeping the weight
off.
SUMMARY:Exercise is crucial to supporting a
fast metabolism and burning more calories per day. It also helps you maintain
your muscle mass and weight loss.
Exercise plays a vital
role in building and maintaining strong muscles and bones.
Physical activity like
weight lifting can stimulate muscle building when paired with adequate protein intake.
This is because exercise
helps release hormones that promote the ability of your muscles to absorb amino
acids. This helps them grow and reduces their breakdown.
As people age, they tend
to lose muscle mass and function, which can lead to injuries and disabilities.
Practicing regular physical activity is essential to reducing muscle loss and
maintaining strength as you age.
Also, exercise helps build bone density when you're younger,
in addition to helping prevent osteoporosis later in life.
Interestingly, high-impact
exercise, such as gymnastics or running, or odd-impact sports, such as soccer
and basketball, have been shown to promote a higher bone density than
non-impact sports like swimming and cycling.
SUMMARY:Physical activity helps you build
muscles and strong bones. It may also help prevent osteoporosis.
Exercise can be a real
energy booster for healthy people, as well as those suffering from various
medical conditions.
One study found that six
weeks of regular exercise reduced feelings of fatigue for 36 healthy people who
had reported persistent fatigue.
Furthermore, exercise can
significantly increase energy levels for people suffering from chronic fatigue
syndrome (CFS) and other serious illnesses.
In fact, exercise seems to
be more effective at combating CFS than other treatments, including passive
therapies like relaxation and stretching, or no treatment at all.
Additionally, exercise has
been shown to increase energy levels in people suffering from progressive
illnesses, such as cancer, HIV/AIDS and multiple sclerosis.
SUMMARY:Engaging in regular physical activity
can increase your energy levels. This is true even in people with persistent
fatigue and those suffering from serious illnesses.
Lack of regular physical
activity is a primary cause of chronic disease.
Regular exercise has been
shown to improve insulin sensitivity, cardiovascular fitness
and body composition, yet decrease blood pressure and blood fat levels.
In contrast, a lack of
regular exercise — even in the short term — can lead to significant increases
in belly fat, which increases the risk of type 2 diabetes, heart disease and
early death.
Therefore, daily physical
activity is recommended to reduce belly fat and decrease the
risk of developing these diseases.
SUMMARY:Daily physical activity is essential
to maintaining a healthy weight and reducing the risk of chronic disease.
Your skin can be affected
by the amount of oxidative stress in your body.
Oxidative stress occurs
when the body's antioxidant defenses cannot completely repair the damage that
free radicals cause to cells. This can damage their internal structures and
deteriorate your skin.
Even though intense and
exhaustive physical activity can contribute to oxidative damage, regular
moderate exercise can increase your body's production of natural antioxidants, which help protect
cells.
In the same way, exercise
can stimulate blood flow and induce skin cell adaptations that can help delay
the appearance of skin aging.
SUMMARY:Moderate exercise can provide
antioxidant protection and promote blood flow, which can protect your skin and
delay signs of aging.
Exercise can improve brain
function and protect memory and thinking skills.
To begin with, it
increases your heart rate, which promotes the flow of blood and oxygen to your
brain.
It can also stimulate the
production of hormones that can enhance the growth of brain cells.
Moreover, the ability of
exercise to prevent chronic disease can translate into benefits for your brain,
since its function can be affected by these diseases.
Regular physical activity
is especially important in older adults since aging — combined with oxidative
stress and inflammation — promotes changes in brain structure and function.
Exercise has been shown to
cause the hippocampus, a part of the brain that's vital for memory and
learning, to grow in size. This serves to increase mental function in older
adults.
Lastly, exercise has been
shown to reduce changes in the brain that can cause Alzheimer's disease and
schizophrenia.
SUMMARY:Regular exercise improves blood flow
to the brain and helps brain health and memory. Among older adults, it can help
protect mental function.
In regards to sleep
quality, the energy depletion that occurs during exercise stimulates
recuperative processes during sleep.
Moreover, the increase in
body temperature that occurs during exercise is thought to improve sleep
quality by helping it drop during sleep.
Many studies on the effects
of exercise on sleep have reached similar conclusions.
One study found that 150
minutes of moderate-to-vigorous activity per week can provide up to a 65%
improvement in sleep quality.
Another showed that 16
weeks of physical activity increased sleep quality and helped 17 people with
insomnia sleep longer and more deeply than the control group. It also helped
them feel more energized during the day.
What's more, engaging in
regular exercise seems to be beneficial for the elderly, who tend to be affected
by sleep disorders.
You can be flexible with
the kind of exercise you choose. It appears that either aerobic exercise alone
or aerobic exercise combined with resistance training can equally help sleep
quality.
SUMMARY:Regular physical activity, regardless
of whether it is aerobic or a combination of aerobic and resistance training,
can help you sleep better and feel more energized during the day.
Chronic pain can be
debilitating, but exercise can actually help reduce it.
In fact, for many years,
the recommendation for treating chronic pain was rest and inactivity. However,
recent studies show that exercise helps relieve chronic pain.
A review of several
studies indicates that exercise helps participants with chronic pain reduce
their pain and improve their quality of life.
Several studies show that
exercise can help control pain that's associated with various health
conditions, including chronic low back pain, fibromyalgia and chronic soft
tissue shoulder disorder, to name a few.
Additionally, physical
activity can also raise pain tolerance and decrease pain perception.
SUMMARY:Exercise has favorable effects on the
pain that's associated with various conditions. It can also increase pain
tolerance.
Exercise has been proven
to boost sex drive.
Engaging in regular
exercise can strengthen the cardiovascular system, improve blood circulation,
tone muscles and enhance flexibility, all of which can improve your sex life.
Physical activity can
improve sexual performance and sexual pleasure, as well as increase the
frequency of sexual activity.
A group of women in their
40s observed that they experienced orgasms more frequently when they
incorporated more strenuous exercise, such as sprints, boot camps and weight
training, into their lifestyles.
Also, among a group of 178
healthy men, the men that reported more exercise hours per week had higher
sexual function scores.
One study found that a
simple routine of a six-minute walk around the house helped 41 men reduce their
erectile dysfunction symptoms by 71%.
Another study performed in
78 sedentary men revealed how 60 minutes of walking per day (three and a half
days per week, on average) improved their sexual behaviour, including
frequency, adequate functioning and satisfaction.
What's more, a study
demonstrated that women suffering from polycystic ovary syndrome, which can
reduce sex drive, increased their sex drive with regular resistance training
for 16 weeks.
SUMMARY:Exercise can help improve sexual
desire, function and performance in men and women. It can also help decrease
the risk of erectile dysfunction in men.
A workout injury can happen to anyone, no matter your
experience or fitness level. Even walking can cause an
injury.
Common Workout Injuries
- Muscle pull and strain
- Sprained ankle
- Shoulder injury
- Knee injuries
- Shin splint
- Tendinitis
- Wrist sprain or dislocation
Preventing Workout Injuries
There
are simple steps that can help keep you injury-free during your workout.
But
first, pay attention to this general rule. If you're a woman over age 55,
check with your health careprofessional before you start an exercise program. Then you'll be sure you're healthy enough
for working out. The same applies to a man over age 45 or a person with any
medical condition.
Here
are guidelines for avoiding injuries during your workout:
Warm-up and cool-down. Every
workout should begin with a warm-up and end with a cool-down period. A warm-up
helps your body get ready for exercise. It gradually increases your heart rate and loosens your muscles and joints.
Some ways to warm up:
- Ride an exercise bike
- Jump rope
- Jog in place for 5 to 10 minutes
A
cool-down after you work out is important to slowly bring your heart rate back
to normal. Walking for 5 to 10 minutes after you work out is one way to cool
down.
Stretch. Do dynamic stretching before and after you work out. This
will help increase flexibility. Research is conflicting as to whether it can also
help prevent injury, It's best to stretch after you warm up and cool down.
Ease into it. When you begin an exercise routine or
start a new workout program, start slowly. Then gradually build up the
intensity, duration, and frequency.
Don't
push yourself too hard. As your fitness abilities increase, you will be able to
challenge yourself more.
Cross-train. Vary
your workout. Don't overuse one set of muscles. Repeating the same muscle
movements frequently can lead to overuse and repetitive-use injuries such
as shin splints and tendinitis. Some ways to vary your
workout:
- Run on Day One.
- Lift weights on Day Two.
- Swim or cycle on Day Three.
Know
your trouble spots. Tailor your workout for problem areas. For example, if you
have arthritis in your knees, you'll want to build up strength. But don't
do exercises that hurt. Check with your doctor. And be sure to start out
lightly.
Listen
to your body. The "no pain, no gain" philosophy can set you up
for an injury. You can get fit without feeling pain. Don't push yourself to the
point of pain. If you feel pain, you may be injured. Stop your workout, and
rest for a day.
Fuel
your body. Drink plenty of water before, during, and after you work out.
Get off to a good start by drinking about 17 to 20 ounces of water about 2 or 3
hours before exercising. A good general rule is to then drink this amount of
water:
- 8 ounces about 20 to 30 minutes before working out
- 8 ounces every 10 to 20 minutes during your workout
- 8 ounces within a half hour of when your workout is done
Eat
a small meal or snack every 2 to 3 hours to keep a steady source of fuel for
your body. After your workout, eat a healthy carb and protein snack to
replenish your energy stores.
See
a trainer. Before starting a weightlifting or exercise routine, meet with
a trainer. He or she can show you how to work out correctly. The trainer will
help you create a safe and realistic exercise program.
Dress
right. Wear the proper gear for your workout. If you are a runner, wear a
good pair of running shoes that fit properly. If you are a biker, always wear a
helmet.
Rest. Take
1 to 2 days off a week to rest. Rest days give your body a chance to recover
between workouts. That can help prevent injuries.
Treating Workout Injuries
Injuries
can happen, no matter how careful you are. If you develop a workout injury,
follow the RICE method to keep your injury from getting worse:
- R: Rest the injury.
- I: Ice the injury to lessen swelling, bleeding, and inflammation.
- C: Apply a compression bandage to minimize swelling.
- E: Elevate the injury, if possible, to reduce swelling.
Nonsteroidal
anti-inflammatory medications such
as ibuprofen can help ease pain and inflammation from the injury. Check with your doctor
before using them, though, if you take any other medicines or have medical
problems.
Most
workout injuries will heal on their own in 4 weeks or less. If the injury has
not improved within a week, or if it gets worse, seek medical care. And always
use common sense. If you're concerned about the injury, it's best to seek
medical advice.
Until
you are fully healed, don’t do the activity that triggered the injury. And
avoid any activity that puts strain on the injured area.
You
can still be active as long as you don't stress the injury. Staying active may
help you heal quicker than if you take to the couch. Try a new workout while
your injury heals. For example, if you sprain your ankle, exercise your arms instead. If you hurt
your shoulder, work out your legs by walking.
After
you have fully recovered from your injury -- pain-free for more than a week --
start back slowly. Don't try to work out with the same fervor you did before
your injury. You will need to rebuild your muscle strength and endurance. It
may take 3 weeks of regular exercise to regain your pre-injury fitness level.
If you push too hard and too fast, you may injure yourself again.
The Bottom Line
Exercise offers incredible
benefits that can improve nearly every aspect of your health from the inside
out.
Regular physical activity
can increase the production of hormones that make you feel happier and help you
sleep better.
It can also improve your
skin's appearance, help you lose weight and keep it off, lessen the risk of
chronic disease and improve your sex life.
Whether you practice a
specific sport or follow the guideline of 150 minutes of activity per week, you
will inevitably improve your health in many ways.
Aerobic exercise or Cardio
Aerobic exercise or Cardio
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