Dr. Aragbaye
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Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Exercise is performed for various reasons including increasing growth and development, preventing ageing, strengthening muscles and cardiovascular system, honing athletic skills, weight loss or maintenance improving health and also for employment. Many individuals choose to exercise outdoor where they can congregate in groups, socialize and enhance wellbeing.
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 oxygen that 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, and 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 anaerobic exercise include weight training, functional training, sprinting etc.
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber.
Physical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weigh, regulating digestive health, and building and maintaining healthy bone density; muscle strength and joint mobility, promoting physiological wellbeing,reducing surgical risks and strengthening immune system.Exercise may increase life expectancy and overall quality of life.
Moderate to high level of physical exercise lower mortality rate compared with nil exercise.Moderate levels of exercise have been correlated with preventing ageing and by reducing inflammatory potential .
The majority of the benefits from exercise are achievedwith around 3,500 metabolic equivalents [MET] minutes per week. For example, climbing stairs for 10minutes;vacuuming for 15minutes gardening for 20minutes,running for 20minutes and walking or bicycling for transportation for 25minutes on a daily basis would together achieve 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 2diabetes, 10% of breast cancer and 10% of colon cancer worldwide. Overall,physically inactivity causes 9% of premature mortality worldwide.
TOP BENEFITS OF REGULAR EXERCISE
Exercise has been shown to improve mood and decrease feelings of depression, anxiety and stress.
Ø Weight loss
Exercise is crucial to supporting a fast metabolism and burning more calories per day. It also helps to maintain muscles mass and weight loss.
Ø Builds muscles and bones.
Physical activity helps you build muscles and strong bones. It also helps to prevent osteoporosis.
Ø Increases Energy levels –
Regular physical activity can increase energy levels.
Ø Reduces risk of chronic diseases
Daily physical activity is essential to maintaining a healthy weight and reducing risk of chronic diseases.
Ø Helps skin health
Moderate exercise can provide anti – oxidant protection and promote blood flow, which can protect the skin and delay signs of ageing.
Ø Helps brain health and memory.
Regular exercise improves blood flow to the brain and helps brain health and memory. Among older adults, it can help protect mental function.
Ø Helps in relaxation and sleep quality.
Regular physical activity, regardless of whether it is aerobic or combination of aerobic and resistance training, can help in better sleep and relaxation.
Ø Helps in pain reduction
Exercise hasfavourable effect on pain associated with various conditions. It can also increase pain tolerance.
Ø Promotes sex life.
Exercise can help improve sexual desire, function and performance in both men and women. It can also help decrease the risk of erectile dysfunction in men.
DISADVANTAGES OF EXERCISE
- PHYSICAL INJURIES AND PAIN
Indulging in strenuous exercise on regular basis makes one susceptible to physical injuries. The entire body in general, muscles and joints are areas prone to injuries due to physical fitness. This may include muscle pulls, shin splints, dehydration, sprain, strain, tennis elbow fracture etc. and condition of severe pain
- STRESS
Stress becomes more prominent in people who lack stress handling abilities. To avoid stress, there is need to study the body first. List down the fitness targets, and do proper planning of the right exercise needed with time.
- OVER TRAINING SYNDROME
Overtraining syndrome occurs when an athlete repeatedly exercises beyond their capacity or tries to push progress too quickly. Overtraining syndrome can affect many aspects of the general health and wellbeing.
- CHANGES IN APPETITE
Exercise can have a powerful impact on both appetite and the way body uses energy from food.
- DISAPPOINTMENT
Frustration and unmet goals are very really part of the fitness journey, frequently; individuals who have made attempts in the past to lose weight or reach some other goal simply give up when those goals are not attained. These factors could contribute to discouragement, depression and anxiety.
- SOCIAL IMPACT
Fitness is not just about eating certain way or exercising a few times a week, it demands a complete change of lifestyle. This could make it difficult to maintain existing relationship for a variety of reason.
- SCHEDULE CRUNCH
Having to carve out an extra 30 minutes to an hour for exercise could be a real challenge for many people, while it is possible to do so, it will require one to make some changes.
Although there are some distinct disadvantages to physical fitness, they are minimal when compared to the potential benefits.