Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. The benefits of exercise have been known since ancient past. Physical fitness is generally achieved through correct nutrition, moderate-vigorous Physical exercise, physical activity, and sufficient rest. There are various benefits of exercise including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the “diseases of affluence” such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.
Worldwide there has been a large shift towards less physically demanding work. At least 31% of the world’s population does not get sufficient physical exercise. These exercise trends are contributing to the increasing rates of chronic diseases including: obesity, heart disease, stroke and high cholesterol. Active transport (walking, bicycling, etc.) has been found to be inversely related to obesity. Thus exercise has been associated with a decrease in mortality. A lack of physical activity is one of the leading causes of preventable death worldwide. Lack of physical activity increases the risk of various diseases.
Benefits of exercise are well known in modern world. Various scientific studies and experiments have shown the importance of exercise and physical activity in human life. Despite the well-known benefits of physical activity, many adults and children lead a relatively sedentary lifestyle and are not active enough to achieve these health benefits.
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. Skeletal muscle is one of three major muscle types, the others being cardiac muscle and smooth muscle. It is a form of striated muscle tissue which is under the voluntary control of the somatic nervous system. Most skeletal muscles are attached to bones by bundles of collagen fibers known as tendons. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.
Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, Highland games, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably; mixed martial arts, tennis, American football, wrestling, rugby football, track and field, rowing, lacrosse, basketball, baseball and hockey. Strength training for other sports and physical activities is becoming increasingly popular.
Strength training is an inclusive term that describes all exercises devoted toward increasing physical strength. Weight training is a type of strength training that uses weights rather than elastic, Eccentric Training or muscular resistance to increase strength. Endurance training is associated with aerobic exercise while flexibility training is associated with stretching exercise like yoga or pilates.
Effective weight training develops lean muscle, increasing your resting metabolic rate and helping you to burn body fat. According to the World Health Organization, lack of physical activity contributes to approximately 17% of heart disease and diabetes, 12% of falls in the elderly, and 10% of breast cancer and colon cancer. Physical exercise is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and quality of life.
Benefits of Exercise
Below is a list of Benefits of Exercise. This list of Benefits of Exercise shows us the various ways in which exercise can benefit human life.
The beneficial effect of exercise on the cardiovascular system is well documented Those who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.The greatest potential for reduced mortality is in the sedentary who become moderately active.
The immune system is a system of many biological structures and processes within an organism that protects against disease. Epidemiological evidence suggests that moderate exercise has a beneficial effect on the human immune system.
Dementia, also known as senility, is a broad category of brain diseases that cause a long term and often gradual decrease in the ability to think and remember that is great enough to affect a person’s daily functioning. Evidence suggests that it reduces the risk of developing dementia. physical activity, and aerobic exercise in particular, enhances older adults’ cognitive function”.
Current medical evidence supports the use of aerobic exercise as a treatment for depression.
Physical exercise has pronounced long-term antidepressant effects and can produce euphoria in the short-term. Numerous systematic reviews suggest that regular aerobic exercise (at sufficient intensity and duration) has comparable antidepressant efficacy to standard pharmaceutical antidepressants in treating depression.
Exercise generally improves sleep for most people, and helps sleep disorders such as insomnia.Exercise is a healthy, safe and inexpensive way to achieve more and better sleep.
7)Controlling blood pressure
The heart is the main organ in charge of systolic blood pressure and diastolic blood pressure. Staying active and exercising regularly builds up a stronger heart.
Exercise helps to control weight. Physical fitness provides weight control through regulation of bodily functions.
9)Benefits for the brain
There are several possibilities for why exercise is beneficial for the brain.
Benefits are as follows:
– increasing the blood and oxygen flow to the brain.
– increasing growth factors that help the growth and development of nervous tissue and promote synaptic plasticity — possibly improving short and – long term memory.
– increasing chemicals in the brain that help cognition, such as dopamine, glutamate, norepinephrine, and serotonin.
10)long-term health conditions
Exercise can ease the symptoms of certain long-term health conditions, such as chronic obstructive pulmonary disorder (COPD) and rheumatoid arthritis.
11) Strong Bones and joints
Exercise in younger people increases bone mineral density and help to maintain strong bones. It also slows down bone degeneration later in life. Muscles increase in size, Muscular endurance improves, joints get stronger, Joints become more stable and flexibility at joints increases.
Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macro nutrients.
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