Best ways to exercise for better healthfitness
A 2012 researchers, health professional, employers, and educationalist advise and encourage people to exercise to keep fit and improve on their health status.
Theories and empirical studies have confirmed that effective and regular exercise prevents heart diseases
It also improves productivity of a worker since ill health affects productivity negatively.
According to National Heart, Lung & Blood Institute, (2009) Exercise is a type of “Physical activity that is phammed and structured, lifting weight, taking an aerobics chassis and playing or sports team are examples of exercise. Physical activity is good for many parts of your body. Physical activity is any body movement that works your muscles and uses energy than use when you are resting. Examples of physical activities are walking, running, dancing, swimming, yoga and gardening.
Exercise enhances student performances in school. It is thought to prepare students to be better motivational to take life’s challenges organize their schoolwork more efficiently and more productive (Johnson et al 2003, Brett Schnezder & Heim, 1997)
Callaghan, (2004) submits that throughout history many societies, ancient and modern, have used exercise as a means of preventing disease and promoting health ad well being.
There is evidence that exercise is beneficial for mental health, it reduces anxiety, depression and negative mood, and improves self-esteem and cognitive functioning. Exercise is also associated with improvements in the quality of life of those living with Schizophrenia.
High stress levels are associated with increased risk of cardiovascular disease and other physiological problems. (Glasgourd Terborg, 1988; leadin 1981; Kasl; 1984).
TYPES OF P E
The four main types of physical exercise are:
Aerobic, muscle-strengthening, born-strengthening and stretching.
Muscle activity – benefit lungs the most
(a) Aerobic Activity moves your large muscles, such as those in your arms and legs – running, swimming, walking, biking, dancing and doing jumping jacks – enhance activity.
Aerobic activity makes your heart beat faster than usual. You also breathe harder during this type of activity. Over time, regular exercise makes your heart and lung stronger and also to work better.
Muscle strengthening:- improve the strength, power and endurance of your muscles. Doing push-ups, and sit-ups, lifting weights, climbing stairs, and digging in the garden are examples of exercise. Stretches muscles and joints which in turn can increase flexibility and help prevent injuries. Exercise may also improve balance by, increasing strength of the tissues around joints and throughout the body, thus helping to prevent falls.
Weight bearing exercise, such as brisk walking and weight training strengthens bones and helps prevent Osteoporosis. Exercise often can improve function and reduce pain in people with osteoarthritis, although regiments must be developed specifically for each person, and exercise that put undue strain on joints such as jumping and running, many need to be avoided.
Exercise increases the body’s level of endorphin’s chemical in the brain that reduce pain and induce a sense of well-being. Thus exercise can help improve mood and energy levels and may even help relieve depression. It also boosts self-esteem by improving person’s overall health and appearance.
B Bush, (2001) is also of the opinion that physical exercise make student capable of resisting unacceptable behaviors than those who do not, and that exercise can prevent socially deviant behaviors, such as stealing, absenteeism from school, alcohol, drug abuse, vandalism, sexual activities and violence.
According to Opadenack (2009) “self-determination theory posits that different levels of need certification are associated with different types of motivational regulation. More specifically, the more satisfied the basic needs are the more self-determined motivation will be.
Erazind Balin, (1988) dissuades attitudes on nutrient patronage. They encourage the knowledge of nutrition issues on food chokes
Nutritionists and dieticians now warn people not merely to restrain their total intake of calories, but also to assess the fatcoten cut associated with these calories.
They also warn people to exclude large amounts of animal fats, simple sugars, and sodium from their diets (Haralson, Sergent & Schuchter, 1992, Whalton, 1997)
Positive involvement of nutrition to reflect low intake of salt, fat, simple sugar, and high intake of complex carbohydrates, fiber, fruits, vegetables golden of Pergamum, Roman physician, surgeon and Philosopher.
The brain controls all the motion of the muscles by means of the cranial and peripheral nervous systems.
What is exercise?
Exercise training of the body to improve its function and enhance fufrugs (Eneychodein Britinnka only)
Chaudius Eahen. Search!
Earber C E, Blisher B, Deschenes MR, Franklin BA, Lamonte MJ, Lee I Nzemen DC, Swain DR Quality of exercise for developing and maintaining cardio respiratory, musculoskeletal, and Neuromotor fitness in apparently Healthy Adults Medicine & Science in Sport & Exercise 2011.
British Health Foundation, 2003, submits that to be able to enjoy the benefits of exercise, people need to exercise with sufficient intensity for at least 30 minutes, three times per week.
Exercise lens many benefits. Physically puts individuals are thought to be able to engage in everyday activities without tired or exhausted and better able to withstand disease, intuition and letherionation.
Canadian Journal of Applied Sports & Science, 1985
Puerte R. Anshel MH – Exerciser’s perception to their fitness instructors interacting style perceived comepetence, and autonorhy as of function of self-determined regulation to exercise, enjoyment, affect and exercise form. Scandinavon Journal of Psychology, 2010.
Exercise controls weight: Exercise can help prevent excess weight, gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefit if you don’t do actual work out, get more active throughout the day in simple ways – by taking the stain case instead of the educator reviving up your household chores.
2. EXERCISE COMBATS HEALTH CONDITION AND DIESEASES.
Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL) or “good” cholesterol and decrease unhealthy trigyhceriches. Thus one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular disease. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetics, depression, certain types of cancer, arthritis and falls.
BENEFITS OF EXERCISE
Regular to makes the heart stronger and the lungs fitter, enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and pulmonary system to increase the maximum amount of oxygen that the lungs can take in.
Exercise lowers blood pressure, somewhat decreases the levels of total and low density lipoprotein (LDL) Cholesterol (the bad cholesterol) and increases the level of high-density lipoprotein (HDL) cholesterol (the good cholesterol). These beneficial effects in turn decrease the risk of heart attack, stroke and coronary artery disease.
In addition, colon cancer and some forms of diabetics are less likely to occur in people who exercise regularly
3. Exercise Improves Mood: A work out at the gym or a brisk-30 minute walk can help physical activity stimulate various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly. Which can boost you continually and improve your self esteem.
4. Exercise boosts energy: regular physical exercise activity can improve your muscular strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients sent to your tissues and help your cardiovascular system work more efficiently and when your heart and lungs work more efficiently, you have more energy to go about your charity chores.
5. Exercise promotes better sleep: Regular physical activity can help fall asleep faster and deepen your sleep. Just don’t exercise too close to bed times or you may be too energized to fall asleep.
6. Exercise puts the spark back into your sex life: Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. Regular physical activity can tend to enhanced aroused for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than men who don’t.
7. Exercise can be rin.
Improve my overall health
Improve my outlook and attitude
Significantly improve my physical fitness
Help me feel better about myself
Reduce my levels of stress out tension
Improve my energy and stamina
Learn new things about health-related topics.
Increase my motivation to exercise.
Help me lose or control my weight.
Similarly, regular exercises helps other people to remain independent by improve functional ability and by preventing falls and fractions. It can strive them the muscles of even the fracelet other person living a nursing or retirement home. It tends to increase appetite, reduce constipation and prompt sleep.
However, the benefit of exercise diminish within months after a person stops exercise. Heart strength, muscle strength, and the level of HDL cholesterol decrease, whereas blood pressure and body fat increase. Even former athcheters who stop exercising do not retain measurable long-term benefits. However, people who were physically active in the past often can regain fitness faster.
Brian D. Johnson, 2012.
What are physical exercises?
According to National Heart, Lung and Blood Institute (2009), Exercise is a type of physical activity that is planned and structured like lifting weight, taking an aerobics class and playing on sport team. Any body movement that work your muscles and uses energy then you use while resting.
Brettscherder & Herm, 1997 also posit that exercise enhances student performances in school, and aid adult productivity at work.
Bush, (2001) is also of the opinion that physical exercise strengthen individual to resist unacceptable behavior than those who do not exercise. Moreover it prevents socially deviant behaviors such as stealing, absenteeism from school, idleness, alcohol, drug addiction, drug abuse vandalism and indiscriminate sexual activities and violence.
British Heart Foundation, 2003 also observe that to be able to enjoy the benefits of exercise, it has to be done with sufficient intensity for at least 30 minutes – free time per week.
Callengen (2004) stress that throughout history, many creative, ancient and modern have used exercise as a means of preventing diseases and promoting health and well being.
Exercise increases the body’s level of endorphins chemical in the brain that reduce pain and induce a sense of well-being. It may even help relieve depression. It also boost self-esteem by improving a person overall health and appearance.
5 – Exercise boost energy: regular PE can improve your muscle’s strength and boost your endurance. It delivers oxygen and nutrients to your tissues and helps your cardio vascular system work more effectively.
6 – Exercise promotes better sleep. It help you to fall asleep fast and deeper your sleep.
7 – Exercise enhances your sex life. Regular PE leads to enhanced arousal for women, and men who exercise regularly are unlikely to have problems with erection.
8 – Exercise controls weight. It helps to prevent excess weight and gain weight where necessary. You burn calories. The more the intensity of the exercise, the more the calories you are burning.
9 – Exercise combats health conditional diseases. P E aids your blood ovulation and decreases the risk of health problems and concerns of including stroke, metabolic syndrome type 2 diabetics, depression, arthritis and falls.
10 – Exercise help to reduce the level of stress and tension.
However, the benefits of P.E diminish between months after an individual stops exercising.
Heart strength, muscle strength and the level of (HDL) Cholesterol decrease, whereas blood pressure and body fat increase.
Brain DR. Johnston 2012.