Exercise
Physical activity is defined by the World Health Organization (WHO) as any bodily movement requiring energy consumption, while aerobic exercise is defined as a subcategory of physical activity; it is frequent, organized, and planned with the goal of improving physical fitness, and the World Health Organization has identified inactivity as the fourth major risk factor for global mortality and is considered a major hazard.
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| Benefits of exercise |
Benefits of exercise
There are numerous advantages to exercising that cannot be overlooked. It benefits everyone, regardless of their age, gender, or even physical abilities Below we highlight some of its benefits:
Exercise helps develop muscle by stimulating the secretion of hormones that assist muscles absorb amino acids. This adds to muscular growth and reduces muscle loss due to aging, as well as increasing bone density in childhood and preventing osteoporosis later in life.
- Loss of weight: Exercising is critical for losing weight in the proper way since it raises the rate of metabolic processes in the body, which leads to an increase in daily calorie burn, while also maintaining muscle mass and decreasing weight.
- Chronic illness prevention: Exercising improves cardiovascular health, increases insulin sensitivity, decreases blood pressure, and lowers blood cholesterol levels, and one study indicated that exercise is beneficial in the rehabilitation of persons with coronary heart disease.Cardiovascular exercise for them, whether it is aerobic exercise or resistance exercise. Sports also help in secondary prevention and continuous improvement in patients living with the disease. In contrast, lack of exercise for short periods leads to accumulation of Excessive abdominal fat; Thus, a higher risk of type 2 diabetes, heart disease, and early death.
- Memory and Brain Health: Regular exercise helps improve brain function, protect memory, as well as improve thinking skills, by:
- increased heart rate; Thus increasing the flow of blood and oxygen to the brain.
- Stimulating the production of certain hormones that help promote the growth of brain cells.
- Prevention of chronic diseases that affect brain functions.
- increase in the size of the hippocampus; It is a vital part of the brain responsible for memory and learning.
- limiting changes in the brain; As a result of Alzheimer's disease or schizophrenia.
- Pain control: exercise has positive effects on various disease states; It helps increase pain tolerance, as well as relieve it in some cases.
- Sleep and relax: Doing exercise regularly, regardless of its quality; Whether it's aerobic exercise, resistance exercise, or a combination of both, will help you sleep better, in addition to helping you feel energized during the day.
- Skin health: Regular exercise improves blood flow and boosts the body's natural antioxidant production, which protects skin cells from the signs of aging.
- In a good mood: Regular exercise helps to enhance mood, reduce anxiety, and depression by boosting the brain's sensitivity to the hormones serotonin and norepinephrine, as well as raising the creation of endorphins, which aid to produce happy emotions and relieve pain.
- Increased desire for sex: Exercising can assist men and women improve their sexual performance and desire, as well as lowering their risk of erectile dysfunction.
Types of exercise
There are many other types of exercises that a person can undertake, but the four most common ones are as follows:
- Aerobic exercises: They are exercises that increase the heart rate and breathing, and are very important for many body functions.
- Balance exercises: These exercises help improve balance and reduce falls, and these exercises are especially important as you get older.
- Stretching exercises: Muscles are stretched and become more flexible with regular stretching exercises. This improves range of motion while also reducing injuries and suffering.
- Resistance exercises: help to develop muscles, stimulate bone growth, lower blood sugar, control weight, improve balance, relieve tension, and relieve lower back and joint discomfort.
Global recommendations for exercise
Age group 5-17 years
This age group should get at least 60 minutes of moderate to high-intensity exercise each day; physical activities in this category include matches, games, and family or school-planned exercises. To strengthen bones and grow muscles, it is recommended that the majority of workouts be aerobic in nature, with high-intensity physical activities performed at least three times per week. (WHO)
The age group is from 18-to 64 years
According to the World Health Organization, this age group should engage in at least 150 minutes of moderate-intensity aerobic physical activity per week, or at least 75 minutes of vigorous-intensity physical activity per week, or a combination of moderate and high-intensity physical activity per week. Recreational physical activities, leisure activities, walking or cycling, professional activities, or home tasks are all examples of physical activities for adults in this age group. To obtain more health advantages from exercise, increase moderate-intensity aerobic physical activity to 300 minutes per week, or 150 minutes of vigorous-intensity aerobic physical activity per week, or a combination of moderate and vigorous-intensity aerobic exercise.
Age group 65 years and over
There are many recommendations for optimal exercise; In order to improve cardiorespiratory and muscular fitness, bone health, and reduce the risk of noncommunicable diseases, depression, and cognitive decline, among these recommendations are the following:
- Doing more than 150 minutes of moderate-intensity physical activity over the week or 75 minutes of vigorous-intensity physical activity over the week, or a combination of moderate-intensity and high-intensity physical activity.
- Perform aerobic exercises in phases, ensuring that each one lasts at least 10 minutes.
- To promote balance and prevent falls, engage in physical activity at least three times per week.
- Two or more days each week, engage in resistance activities involving the major muscle groups.
- Physical activities that are appropriate for their ability and health state are being practiced.