BENEFITS OF EXERCISE
My greetings to everyone, how are we doing.
Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an important part of preserving physical and mental health.
Whether people engage in light exercise such as going for a walk, or high intensive exercise like uphill cycling, weight training, regular exercise provides a huge range of benefits for the body and mind.
Taking part in exercise of any intensity everyday is essential for preventing a range of disease and other health issues.
In this article, there are different types of exercise and their benefits, as well as the considerations for designing a fitness regime.
People divide exercise into three broad categories:
- aerobic
- anaerobic
- stretching and flexibility
Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place at average levels of intensity over longer periods.
Aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down.
Aerobic exercise mostly uses large muscle groups.
. improves muscle strength in the lungs, heart, and whole body
. lowers blood pressure
. improves circulation and blood flow in the muscles etc.
Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power, strength, and muscle mass.
These exercises are high-intensity activities that should last no longer than around 2 minutes. Anaerobic exercises include:
weightlifting
sprinting
intensive and fast skipping with a rope.
While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for building muscle and improving strength.
Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient tissue for burning fat in the body.
Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective example is yoga.
Yoga movements improve balance, flexibility, posture, and circulation.
The practice aims to unify the mind, body, and spirit. Modern yoga uses a combination of meditation, posture, and breathing exercises to achieve the same goals.
A yoga practitioner can tailor a course for individual needs.
A person looking to manage arthritis might need gentle stretches to improve mobility and function. Someone with depression, on the other hand, may need more emphasis on the relaxation and deep breathing elements of yoga.
Pilates is another stretching option that promotes flexibility and core strength. Tai chi is also an effective option for exercise that promotes calm stretching rather than intensity.
When my mum had pain in her right hand for some few weeks back, she took medication but it didn't work, then decide to exercise the hand, she did series of exercise for some time, before she knew it, the hand she couldn't bend back, she can now rotate the right hand, all without medicines. All thanks to exercise.
A sedentary lifestyle can increase the risk of the following health problems:
. cardiovascular disease
. type 2 diabetes
. cancer
. osteoporosis
It can also contribute to an increased risk of premature death from all causes, including the complications of being overweight and obesity.
Remember always find time to exercise.
Exercise may be difficult to maintain for some people. Consider the following tips to achieve long-term success:
Have a clear goal: Whether for health reasons or otherwise, try to always keep in mind the reason you started increasing your exercise levels.
Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to develop a stable routine. Set targets based on the goals you established at the start of the regimen and celebrate small wins to boost confidence.
Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it involves.
Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may enjoy the sessions more. Some people prefer not to have the stress of someone else around. This depends on you.
Trainers and teachers can be helpful: People just starting a regimen or looking to step up their routine may benefit from a personal trainer or teacher. They can provide motivation and guidance, helping people track their goals and stay dedicated.
Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if you find it difficult or boring at first.
Thanks for reading through
Reference: source