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xercise involves engaging in physical
activity and increasing the heart rate beyond resting levels. It is an
important part of preserving physical and mental health.
Whether people
engage in light exercise, such as going for a walk, or high intensity
activities, for example, uphill cycling or weight training, regular exercise
provides a huge range of benefits for the body and mind.
Taking part in exercise of
any intensity every day is essential for preventing a range of diseases and
other health issues.
In this article, we explain
the different types of exercise and their benefits, as well as the
considerations for designing a fitness regime.
Types and benefits
People divide exercise into
three broad categories:
·
aerobic
·
anaerobic
·
agility training
We describe each of these
categories below.
Aerobic exercise
There are several types of exercise, and they provide a range of benefits for health and well-being.
Aerobic exercise aims to
improve how the body uses oxygen. Most aerobic exercise takes place at average
levels of intensity over longer periods.
An aerobic exercise session
involves warming up, exercising for at least 20 minutes, and then cooling down.
Aerobic exercise mostly uses large muscle groups.
Aerobic exercise provides
the following benefits:
·
improves muscle strength in the lungs, heart,
and whole body
·
lowers blood pressure
·
improves circulation and blood flow in the
muscles
·
increases the red blood cell count to enhance
oxygen transportation
·
reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)
·
improves life
expectancy and symptoms for people with coronary artery diseases
·
stimulates bone growth and reduces the risk
of osteoporosis when at high intensity
·
improves sleep hygiene
·
enhances stamina by increasing the body's
ability to store energy molecules, such as fats and carbohydrates, within muscle
Anaerobic
exercise
Anaerobic exercise does not
use oxygen for energy. People use this type of exercise to build power,
strength, and muscle mass.
These exercises are
high-intensity activities that should last no longer than around 2 minutes.
Anaerobic exercises include:
·
weightlifting
·
sprinting
·
intensive and fast skipping with a rope
·
interval training
·
isometrics
·
any rapid burst of intense activity
While all exercise benefits
the heart and lungs, anaerobic exercise provides fewer benefits for
cardiovascular health than aerobic exercise and uses fewer calories. However, it is more effective
than aerobic exercise for building muscle and improving strength.
Increasing muscle mass
causes the body to burn more fat, even when resting. Muscle is the most
efficient tissue for burning fat in the body.
Agility training
Agility training aims to
improve a person's ability to maintain control while speeding up, slowing down,
and changing direction.
In tennis, for example,
agility training helps a player maintain control over their court positioning
through good recovery after each shot.
People who take part in
sports that heavily rely on positioning, coordination, speed, and balance need
to engage in agility training regularly.
The following sports are
examples of ones that require agility:
·
tennis
·
American football
·
hockey
·
badminton
·
volleyball
·
basketball
·
soccer
·
martial arts
·
boxing
·
wrestling
Stretching
and flexibility
Yoga can help improve a person's flexibility and relieve stress.
Some exercises combine
stretching, muscle conditioning, and balance training. A popular and effective
example is yoga.
Yoga movements improve
balance, flexibility, posture, and circulation.
The practice originated in
India thousands of years ago and aims to unify the mind, body, and spirit.
Modern yoga uses a combination of meditation, posture, and breathing exercises
to achieve the same goals.
A yoga practitioner can
tailor a course for individual needs.
A person looking to manage arthritis might need gentle stretches
to improve mobility and function. Someone with depression, on the other hand, may need
more emphasis on the relaxation and deep breathing elements of yoga.
Pilates is another
stretching option that promotes flexibility and core strength. Tai chi is also
an effective option for exercise that promotes calm stretching rather than
intensity.
Risks of not exercising
A sedentary lifestyle can increase the
risk of the following health problems:
·
cardiovascular disease
·
cancer
·
osteoporosis
It can also contribute to
an increased risk of premature death from all causes, including the
complications of being overweight and obesity.
In many parts of the world,
including the United States, the number of overweight and obese people
continues to increase rapidly.
According to the most
recent National Health and Nutrition Examination Survey, that
researchers did in 2013–2014 across the U.S., more than 2 in 3 adults are
overweight or obesity.
The same survey found that
around 1 in 13 adults have extreme obesity and face an increased risk of severe
health complications.
Finding time to exercise
Taking the stairs instead of an elevator can be a great way for busy people to meet exercise guidelines.
Fitting exercise into a
busy schedule can be a roadblock to a successful regime. However, people do not
need to dedicate large amounts of extra time to exercise to see the benefits.
Here are some tips for
fitting physical activity in a busy schedule:
·
See which car journeys you can replace with
walking or cycling. Is driving to work necessary? If so, try parking half a
mile away from the office and walking the final bit.
·
People who commute to work by public
transport could try getting off their bus or train a few stops early and
walking the rest of the way.
·
Consider walking up and down the stairs at
your office instead of taking elevators or escalators.
·
Try to think about the amount of time spent
watching television and avoid binge-watching TV shows. While watching
television for extended periods, light exercises, such as stomach crunches or
jumping jacks, can help a person include more physical activity in their day.
·
If a person enjoys video games, they could
consider playing games that encourage physical activity, such as exercise
routines on a Nintendo Wii.
·
Vigorous housework, gardening, and going up
and down the stairs while doing chores also qualify as physical activity and
can help people meet the guidelines productively.
People will likely gain the
most benefit from exercises they enjoy that fit their lifestyle.
·
Some of the examples below are the easiest to
fit into a daily routine:
·
Go for a brisk 30-minute walk five times
every week.
·
Walk your dog more often or go for walks and
jogs with friends.
·
Try to add swimming to your weekly routine,
even if it is not every day.
·
Join some exercise classes that are fun,
collaborative, and educational.
·
Become a member of a martial arts club.
Beginner's sessions can be gentle and fun.
Exercise is sometimes a
gradual learning curve. A person should spread sessions across the week and
scale up the intensity slowly.
It is important for people
to ensure they drink plenty of water during and after exercise. Checking with a
doctor is a good precaution to take if someone has a health condition or injury
that could impact exercise levels, or that exercise could make worse.
While a combination of
aerobic and anaerobic exercise provides the most benefit, any exercise is
better than none for people who currently have an inactive lifestyle.
Guidelines
Current U.S. guidelines recommend that people do one of the
following:
·
at least 150–300 minutes of
moderate-intensity exercise a week
·
a minimum of 75–150 minutes of
vigorous-intensity, aerobic physical activity
·
a combination of the two types of exercise
Toward these goals, it is
worth remembering that even 10-minute bursts of physical activity during the
day provide health benefits.
Tips for starting
Exercise may be difficult
to maintain for some people. Consider the following tips to achieve long-term
success:
·
Have a clear goal: Whether for health reasons or otherwise, try to
always keep in mind the reason you started increasing your exercise levels.
·
Work at your own pace: Doing too much too quickly can increase the risk of
injury and the chance to develop a stable routine. Set targets based on the
goals you established at the start of the regimen and celebrate small wins to
boost confidence.
·
Enjoy yourself: A regimen is more sustainable if a person enjoys
the physical activities that it involves.
·
Join a club with a friend: If you join a fitness club with a friend, or
exercise with a friend, you may enjoy the sessions more. Some people prefer not
to have the stress of someone else around. This
depends on you.
·
Trainers and teachers can be helpful: People just starting a regimen or looking to step
up their routine may benefit from a personal trainer or teacher. They can
provide motivation and guidance, helping people track their goals and stay
dedicated.
·
Vary your exercises: Change your exercise program every few weeks.
Mixing it up can help a person work on different muscle groups and increase the
range of benefits. If you enjoy one particular exercise, such as running, try
changing the speed and distance of a run, or follow a different route with more
hills.
·
Make it a habit: After a few weeks of regularity, an exercise
routine starts to become a habit, even if you find it difficult or boring at
first.
The benefits of regular
physical activity are wide-reaching and should form a part of every person's
day to help them remain healthy.
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