Importance of exercise can not be emphasized enough.It is a form of physical activity that keeps you fit, providing multiple advantages to your overall well-being.
It is needless to say that by making exercise a part of your daily routine you not only bring discipline to your chaotic life but can reap long term benefits in ensuing years.
You don't have to be a fitness freak in order to pursue daily exercise routine, just a little bit of dedication and diligence can yield fruitful results
CHECK WITH YOUR DOCTOR:
In case of any health concern consult your doctor before starting any exercise regime. It's important to discuss in detail which exercise program suits you the best.
BENEFITS OF EXERCISE:
STRESS RELIEVER:
1..It is a powerful stress buster, keeps depression at bay by increasing the release of feel-good hormones endorphins and serotonin.It is a healthy way to manage stress, improves mood ,lowers symptoms of anxiety.
MAINTAINS BLOOD CHOLESTEROL LEVELS:
2..Stabilizes your blood cholesterol levels by reducing low density lipoprotein (LDL) i.e bad cholesterol and triglycerides.It also increases high density lipoprotein(HDL) i.e good cholesterol in blood.
OPTIMIZES BLOOD PRESSURE:
3..As you age your blood vessels start losing their elasticity and become rigid which results in common rise in blood pressure in older adults.
Elevated blood pressure makes you susceptible to coronary artery disease, heart failure, kidney failure ,stroke.Exercise can delay the rise or help to maintain your target blood pressure.
LOWERS RISK OF STROKE:
IMPROVES CARDIAC HEALTH:
5..Keeps your heart healthy by strengthening cardiac muscles which in turn increases cardiac output i.e blood pumped into the arteries and deliver more oxygen to the body.
MAINTAINS HEALTHY LUNGS:
6..Enables the lungs to take in more oxygen by increasing your breathing rate, improves oxygenation of blood and oxygen supply to body cells.
7..Growing older makes your metabolism slow that can result in obesity or weight gain .Obesity is associated with increase risk of hypertension, diabetes, cardiovascular diseases, sleep apnea.
Inorder to be more active you need to burn excess fat and maintain healthy weight. Exercise is a sure way to get your desired weight.
CONTROLS BLOOD SUGAR LEVELS:
8..Protects against Type 2 diabetes and helps to maintain target blood sugar levels in people suffering from diabetes .
Muscles utilize more sugar during activity while at rest due to increase in sensitivity of insulin (hormone responsible for entry of sugar into cells) so there will be greater uptake of sugar at cellular level during exercise.
INCREASES MUSCLES STRENGTH:
9..Keeps your musculoskeletal system strong ,increases muscle strength , improves mobility ,keeps your body fit, toned and in shape.
USEFUL IN OSTEOPOROSIS ,INCREASES BONE MASS DENSITY:
10..With time your bones start losing calcium which can give rise to a condition known as osteoporosis causing decline in bone mass density (BMD).
Exercise against resistance or weight bearing exercises make your bones strong by increasing bone mass density,reduces risk of fracture and prevent falls.
VITAL FOR ARTHRITIS:
11..Exercise is vital for arthritis ,it reduces joint pain, stiffness, prevent immobility and increases strength of muscles around joint which aid in movement.
Don't overdo as it can worsen your aching joints even moderate exercise can ease your symptoms and prevent disability.
HELPS TO SLEEP BETTER:
12..Lack of sleep can impair your memory, reduces concentration and performance.Exercise improves quality of your sleep by reducing difficulty in falling asleep and prevents frequent awakening during sleep.
IMPROVES ENERGY LEVELS:
13..Increases your energy level ,stamina ,build up confidence and improves your self-esteem. These all lead to better performance at work, reduces easy fatigability ,increases ability to enjoy activities.
DELAYS AGING:
14..Exercise has anti-inflammatory potential ,delays process of aging and helps you stay young.
STRENGTHENS IMMUNE SYSTEM:
15..Boosts your immune system,prevent chronic diseases ,protect against certain cancers and reduces risk of premature death.
American Heart Association recommends atleast150mins of moderate exercise or 75mins of vigorous exercise per week i.e 30 mins a day ,five times a week for moderate exercises or 25mins a day, three times a week for vigorous activity.
If you are new to exercise or have not exercise in a while start with 10-15mins increase per day. Do gradually so your body can adjust.
TYPES OF EXERCISES:
Exercises that improve physical ability and health are of four kinds
*Aerobic Activities
*Strength
*Balance
*Flexibility
AEROBIC ACTIVITIES:
They increase heart rate and breathing thus improving your lungs and cardiovascular system.
These include moderate activites like hiking, dancing, gardening, walking (3.5mph), bicycling (less than 10mph) and vigorous activities like running, jogging, swimming, playing basket ball, walking (4.5mph), bicycling (more than 10 mph).
STRENGTH EXERCISES:
These exercises can increase your muscle strength and endurance. They include weight lifting, using resistance band, push ups or sit ups.
BALANCE EXERCISES:
Balance exercises help prevent falls, common problem in older adults. Examples are stand on one foot ,heel to toe walk.
FLEXIBILITY EXERCISES:
Stretching makes your body flexible, ease your movement and range of motion around joints .These include shoulder and upper arm stretch, calf stretch.
In short, there are many ways to stay active and healthy, find exercise regime which is in harmony with your health issues and body needs, one which you enjoy and is beneficial for you.
...All the best
