Exercise benefits health
I’ve been doing this for thirty or more minutes and I’m starting to become exhausted. I’m worn out, I want to stop and complain that I can’t continue, but I know what is expected from me. I’m feeling hot, I’m sweaty, and now I’m left breathless from all this physical activity.
- Should I have ever gotten myself involved in this jam?
- Is there any benefit in this for me; at present or in the long run?
- Should I stop altogether and find something else to do with my time?
- What is this activity that I’m involved in anyway?
It may surprise you, but this activity is not sex.This activity is called exercise, something which everyone regardless of age or gender needs to be involved in.
Is all this talk about exercise really needed?
Do you really have to exercise? Not really, since you always have the freedom of choice. But neglecting to exercise will lead to a few repercussion that you may have wished otherwise.
When you neglect exercise, you are at a higher risk of developing certain chronic diseases, which can permanently damage and consequently end your life. Exercise, along with a healthy diet increases your chances of enjoying a healthy and longer life.
By exercising, we move our physical bodies, which in turns cause us to burn energy.Regular exercise and physical fitness make important contributions to health, sense of well-being, and maintenance of a healthy body weight. Regular physical activity has been shown to reduce the risk of certain chronic diseases, which includes high blood pressure, stroke, coronary artery disease, type 2 diabetes, colon cancer and osteoporosis.
How much shoud you exercise
It is recommended that adults engage in at least 30 minutes of moderate intensity physical activity on preferably all days of the week in order to reduce the risk of chronic disease. The longer the duration of exercise and physical activity, the greater will be the benefits. Physical activity also appears to promote psychological wellbeing and reduced feelings of mild to moderate depression and anxiety.
Regular physical activity is a key factor in achieving and maintaining a healthy body weight for adults and children. In order to maintain a steady weight and prevent any unhealthy weight gain, approximately 60 minutes of moderate to vigorous intensity physical activity on most days of the week is necessary.
Apart from maintaining a steady body weight, it can also reduce the risk of an individual suffering from diseases such as heart attack, stroke, and hypertension by keeping the blood flowing and preventing any blood clots. This along with a healthy diet is critical, especially for individuals with a family history of these chronic diseases.
Real importance of exercise
Exercise is especially important because it causes the fat stored in the body to be used as energy. People who are engaged in regular exercise are constantly burning off fat, which may otherwise have accumulated in their veins and arteries, causing chronic diseases. As the intensity and duration of activity increases, the proportion of fat used increases. This means that more fat is burned off causing the individual to lose more weight and thereby keeping it off.
Physically fit people have a higher aerobic capacity, allowing them to use more fat when exercising. Regular aerobic exercise three times per week for at least 20 to 30 minutes improves heart and lung capacities, which increases oxygen levels to the cells in the body.
Through regular exercise, the muscles involved in respiration are strengthened; facilitating the flow of air in and out of the lungs. The total number of red blood cells in the body increases facilitating the adequate transport of oxygen to all parts of the body and thus reducing the risk of suffering from stroke. The risk of blood pressure is reduced because of greater efficiency in the flow of blood through the veins and arteries. It also improves mental health because more oxygen can now flow to the brain cells.
Physical activity increases bone strength, improves serum cholesterol, lowers blood pressure, relieves stiffness related to osteoarthritis, stimulates metabolism, and reduces falls among the elderly. Improved sleep quality, improved immune system functioning and reduced levels of fat occur. These benefits translate to lowered risk of cardiovascular disease, hypertension, type 2 diabetes, osteoporosis, depression, infection, and cancers of the colon and breast. Regular physical activity is credited to a reduced number of hospitalizations, physician visits and medications. Both quality and length of life are enhanced by increasing physical activity.
Physical activities you can do
Click here to learn about certain exercises for seniors that can tremendously increase their standard of living.
Here are a few physical activities that individuals can get engaged in. Of course there are so many other activities not written down here, but these are just a few to give you a jump start, incase you didn’t have an idea of how to begin. Always try to get involved in an activity that you enjoy doing.
• Aerobic Dance
• Bicycling
• Cross Country Skiing
• In-line Skating
• Fitness Walking
• Jumping Rope
• Running
• Stair Climbing
• Swimming
• jogging
• rowing
• Stationary bike riding
• lifting light weights
• Jumping jacks
• Kickboxing
A few tips for exercising
These tips were taken from the American Heart Association. For more information, log on to www.americanheart.org.
- If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program.
- Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine.
- Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
- Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
- Use music to keep you entertained.
- Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
- Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
- Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!
Let your exercise be something which gives you pleasure. A greater chance of success is more likely to come from something you enjoy.
Sources:
U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion; 1996.
Dudek, Susan. Nutrition Essentials for Nursing Practice. Hagerstwon: Lippincott Williams & Wilkins, 2007
The Dietary Guidelines for Americans 2005