LEARNING OBJECTIVES
By the end of this topic, you should be able to;
Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Exercises are performed for various reasons. They include: to aid growth and improve strength, reduce aging, develop muscles and the cardiovascular system, hone athletic skills, improve health, reduce weight. Some people do it for enjoyment. Many individuals choose to exercise outdoors where they can do it in groups and socialize.
Classification
Physical exercises are generally grouped into three types, depending on the general impact they have on the human body.
AEROBIC EXERCISE
This is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of this exercise is to increase cardiovascular endurance. It aims at improving how oxygen is used in the body. Examples of aerobic exercises are cycling, swimming, running, hiking, dancing, long distance running and playing tennis.
Aerobic exercise has the following benefits:
ANAEROBIC EXERCISE
Includes strength and resistance training, can firm, strengthen, and increase muscle mass, improve bone balance and coordination. Examples of strength exercises are push-ups, pull-ups, squats, bench presses. They also include interval training, sprinting, weight training, and high-intensity interval training which increase short term muscle strength.
FLEXIBILITY
These exercises stretch and lengthen muscles. Stretching helps to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chances of injury.
Exercises can also be classified as dynamic or static. Dynamic exercises such as steady running tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Static exercise can cause the systolic pressure to rise significantly during the performance of the exercise. An example of this exercise is yoga. Yoga movements help to improve balance, posture, flexibility, and circulation.
HEALTH EFFECTS
Physical exercise is important for maintaining physical fitness, maintaining healthy weight, regulating the digestive system, joint mobility, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life. Individuals who are physically active have a lower mortality rate compared to the passive individuals.
Fitness
Individuals can increase fitness by increasing physical activity levels. Increases in muscle size from resistance training are primarily determined by diet and testosterone. Studies have shown that exercising in middle age leads to better physical ability in later life. Early motor skills and development are also related to physical activity and performance later in life. Individuals who are more proficient with motor skills early tend to be more physically active, and thus tend to perform well in sports and have better fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.
Immune system
Epidemiological evidence suggest that moderate exercise has a beneficial effect on the human immune system; an effect which is modeled in a J curve. Moderate exercise is associated with a 29% decreased incidence of upper respiratory infections (URTI). Immune cell functions are impaired following acute sessions of prolonged, high intensity exercise; some studies have found out that athletes are at high risk for infections.
Depression
A number of medical reviews have indicated that exercise has marked and persistent antidepressant effect in humans. One systematic review noted that yoga may be effective in alleviating symptoms of prenatal depression. A meta-analysis from July 2016 concluded that physical exercise improves the overall quality of life in individuals with depression relative to controls.
Sleep
Physical training for up to four months may increase sleep quality in adults over 40 years of age. Exercise generally improves sleep for most people, and may help with insomnia.
Exercise can be fun and social
Exercise and physical activity can be enjoyable. Individuals get a chance to socialize with others during outdoor exercises and enjoy the period of their exercise.
NUTRITION AND RECOVERY
When exercising, it becomes even more important to have a good diet to ensure the correct ratio of nutrients, in order to aid the body with the recovery process following strenuous exercise.
Active recovery is recommended after participating in physical exercise because it removes lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature.
Excessive exercise or over training occurs when a person exceeds their body’s ability to recover from a strenuous exercise.
Risk of not exercising
A sedentary lifestyle can increase the risk of the following health problems:
It can also bring complications such as obesity.
SUMMARY
We've learnt that;
