Exercise improves health, reduces diseases and enhances happiness. Everyone who sits around idle without proper physical exercise will have physical discomfort, poor strength and lower level of happiness. Exercise delays death, makes you feel better and puts your aging delayed whether you are young, middle aged or old. Studies show that regular practice of exercise prevents or reduces the gravity of diseases like heart attack, stroke, cancer, high blood pressure, diabetes, back pain and a host of similar ones. Premature morbidity and mortality gets avoided or diluted considerably by regular physical exercise.
Our organs, basic physiology and biological systems are not much different from those of our ancestors who thrived on a very active lifestyle. Our cardiovascular system, endocrine glands, muscles and bones function best when we carry out exercise regularly. The benefits of that functional requirement are inestimable. Modern conveniences and lifestyles do not provide us life environment for getting us the exercises we require as part of our daily living unlike as in the past.
Human body consists of around six hundred muscles. Our machine aided modern jobs and lifestyles do not pose enough exercise for their functioning reasonably. Human body remaining close to that of ancient people in its functioning cannot withstand the mismatch with our sedentary lifestyle which gradually turns into the path of lifestyle diseases. Human body requires regular exercise to stimulate metabolic functions, enzyme production and hormone generation needed for its normal functioning.
Exercise can be started at any age irrespective of whether you are in the sixties, seventies or eighties, provided your body is otherwise normal. Studies show that if you are active on the job and get physical and mental exercises normally, your chance to get diseases is lesser. If so you would be physically and mentally fit to take up the challenges of life.
Regular exercise can reduce depression far better than by using chemical medicines. When you exercise for thirty minutes three times a week, you would be lowering the adrenalin circulating in your blood stream. By reducing adrenalin, a calming effect can be felt. Regular physical activity is a remedial mechanism as effective as counseling for treating mild depression patients as have some studies indicated.
Exercise in early adulthood protects you from cardiovascular diseases by reducing the chances of their occurrence later in life. Moderate exercise enhances the function of the natural killer cells and reduces cancer. Physical exercise reduces diabetes by increasing insulin sensitivity and improving glucose metabolism naturally. Physically active people gain less weight and have a lower obesity. If you love your dear ones, in your family or outside, taking care of your health would be a priority of yours so as not to turn to be a burden for others. Sedentary life can make your life a bitter one and you may turn into a burdensome curse to the society.
If you exercise in moderation, all parts of your body will become healthy and well developed. The aging process will get slowed down. Otherwise you may remain unhealthy, ill grown and caught with diseases. The aging will be rapid.
Exercise Prevents Diseases
Regular exercise is treated as an important component of disease prevention and health improvement in life. Lack of time is a reason for sedentary life. Lack of adequate training and counseling is another reason normally pointed out by people. Exercise even if undertaken by individuals in private, can be a contribution to the national morbidity and mortality goals.
Low physical fitness is an important risk factor for all cause mortality. Inactive individuals are two times more likely to develop coronary diseases than those who are active. Exercise in early adulthood gives protection from cardiovascular problems later in life. Decreased blood pressure, weight reduction and increased insulin sensitivity are the direct protective mechanisms that get activated by physical exercise among diabetes patients. Cancer, the secondary leading cause of death after heart diseases, can be delayed or avoided by moderate physical activity that results in building up monocyte – macrophage system and natural killer cells. The risk of diabetes is reduced by physical activity which reduces weight, builds up insulin sensitivity and improves glucose metabolism.
Obesity plays a dominant role in diabetes and is a cause factor for many other associated diseases. Physical exercise is a non-pharmacological treatment that has positive results in body and mind. Physical activity reduces the risk factors of osteoporosis. In short, exercise increases longevity, overall quality of life and mental health benefits as well.
How much Exercise one Needs
How much exercise does one need daily or in a week is a lingering doubt many have. One can improve his health and prevent disease by a thirty minute walk five days a week. Studies show that walking for 30 minutes every other day can reduce the systolic blood pressure by 8 m m which can reduce stroke by 25 percent.
The American college of Sports Medicine suggests frequency of exercise can be 3-5 days per week and aerobic activity for 20-60 minutes depending on the intensity, ultimately expending around 700 to 2000 kilo calories per week. Walking, running, cycling, swimming, skating and other endurance games can be the right kind of exercise. Stretching exercises consisting of a set of 8-12 exercises repeated 8-12 times or until the occurrence of volition fatigue, should be performed at least twice a week. Whatever be, the exercise, it should be stopped when volition fatigue occurs any time.
High risk patients with coronary artery diseases require medical checkup before fixing a regimen of daily exercise. Previously inactive men over 40, women over 50 and people at high risk heart problems should consult a physician before engaging strength developing activities such as stretching exercises. Healthy individuals can straight away start doing exercise but remember to listen to the body for assessing troubles that can happen any time even to expert Doctors.
A lifestyle approach for physical exercise suggests brisk walking, climbing stairs, yard work and engaging in active recreational pursuits of different kinds rather than doing the exercise of the above kinds.
Phases in Exercise
Exercise should start with a warm up phase, an intensive activity phase and a cool down phase. Preliminary warm up serves to stretch muscles, increase flexibility and build up heart rate and circulation. The initial phase can be for 5-7 minutes. The middle, intensive phase should be around 20-40 minutes that maximizes calorie utilisation. Third phase can be 5-10 minutes with much lower intensity which gradually decreases the heart rate and blood pressure to near resting stage.
The main risk associated with exercise is sudden death at times. But the benefits of exercise outweigh the risks. The only way to prevent sudden death, particularly at above the age of thirty five, is to listen to the warning signals. Checkups such as exercise stress testing, myocardial infarction examination, stenosis tests and such other tests that give some sort of indications.
In order to build exercise as a habit, start with regular minimum level of exercise, thereafter increases the frequency, then increase duration or length of time and increase intensity of the exercise lastly. Once you experience the pleasure of regular exercise, it will get deep rooted in your life style..