While running provides benefits like improved mood, fitness, and heart health, it can also negatively impact the body and mind by placing stress. Specifically, running releases endorphins that improve mood but can have effects similar to drugs. It also creates new brain cells but puts stress on muscles and joints. The main benefits of running include stress relief, improved cognitive abilities and mood, enhanced self-esteem from improved health and accomplishment, and reduced risk of heart disease.
Physical exercise includes any activity that maintains or improves physical fitness and overall health. It is performed for reasons such as strengthening muscles, cardiovascular health, weight control, and enjoyment. There are three main types of exercise: flexibility, aerobic, and anaerobic. Regular physical exercise provides important health benefits, but excessive exercise without proper rest and nutrition can cause harm and injuries over time.
Regular exercise provides numerous health benefits. It improves skin health by increasing blood flow and nourishing skin cells. Exercise boosts mood by causing the release of endorphins which reduce pain and induce feelings of euphoria. The brain benefits from exercise through improved circulation, which delivers more oxygen and nutrients while removing waste products. Regular physical activity also aids memory, concentration, learning ability and reasoning skills. Exercise strengthens muscles and bones by placing mechanical stress that stimulates bone- and muscle-building cells.
This document discusses the importance of exercise for physical and mental health. It describes the health triangle model which includes physical, social, and mental health. Regular exercise provides numerous benefits like weight control, reduced risk of cardiovascular diseases, lower stress and depression. While aging leads to loss of physical capacity, exercise can help maintain functional ability at any age. Exercise is an effective way to reduce risk factors for common lifestyle disorders like cardiovascular diseases, hypertension, and diabetes. The document recommends 30 minutes per day of moderate exercise most days of the week to achieve health benefits.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
This document outlines the benefits of various exercises. It lists benefits such as increased energy, weight loss, healthier heart, stress relief, and immune system boost for general exercise. It then provides benefits for specific exercises like running/walking (maintain weight and blood pressure), jumping jacks (cardiovascular health and weight loss), and bicep curls (tone arm muscles). Overall, the document promotes the health benefits of different exercises.
The document summarizes exercises that target the major muscle groups of the body. It lists exercises for the chest, biceps, triceps, shoulders, back, abdominals, quadriceps, and hamstrings. For each muscle group, 1-2 example exercises are named, such as push ups for the chest, seated bicep curls for the biceps, dumb bell extensions for the triceps, and lateral shoulder raises for the shoulders. The document stresses that strength training programs should be customized to individual needs and goals.
Exercise is important for both physical and mental health as it can help prevent diseases, improve stamina, strengthen muscles and bones, enhance flexibility, control weight, and improve quality of life. Specifically, exercise reduces the risk of heart disease, cancer, and other illnesses; trains the body to use energy more efficiently; develops muscles, bones and ligaments for increased strength; reduces injuries and improves balance; burns calories to aid in weight control; and reduces stress while lifting moods and aiding sleep.
Physical exercise includes any activity that maintains or improves physical fitness and overall health. It is performed for reasons such as strengthening muscles, cardiovascular health, weight control, and enjoyment. There are three main types of exercise: flexibility, aerobic, and anaerobic. Regular physical exercise provides important health benefits, but excessive exercise without proper rest and nutrition can cause harm and injuries over time.
Regular exercise provides numerous health benefits. It improves skin health by increasing blood flow and nourishing skin cells. Exercise boosts mood by causing the release of endorphins which reduce pain and induce feelings of euphoria. The brain benefits from exercise through improved circulation, which delivers more oxygen and nutrients while removing waste products. Regular physical activity also aids memory, concentration, learning ability and reasoning skills. Exercise strengthens muscles and bones by placing mechanical stress that stimulates bone- and muscle-building cells.
This document discusses the importance of exercise for physical and mental health. It describes the health triangle model which includes physical, social, and mental health. Regular exercise provides numerous benefits like weight control, reduced risk of cardiovascular diseases, lower stress and depression. While aging leads to loss of physical capacity, exercise can help maintain functional ability at any age. Exercise is an effective way to reduce risk factors for common lifestyle disorders like cardiovascular diseases, hypertension, and diabetes. The document recommends 30 minutes per day of moderate exercise most days of the week to achieve health benefits.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
This document outlines the benefits of various exercises. It lists benefits such as increased energy, weight loss, healthier heart, stress relief, and immune system boost for general exercise. It then provides benefits for specific exercises like running/walking (maintain weight and blood pressure), jumping jacks (cardiovascular health and weight loss), and bicep curls (tone arm muscles). Overall, the document promotes the health benefits of different exercises.
The document summarizes exercises that target the major muscle groups of the body. It lists exercises for the chest, biceps, triceps, shoulders, back, abdominals, quadriceps, and hamstrings. For each muscle group, 1-2 example exercises are named, such as push ups for the chest, seated bicep curls for the biceps, dumb bell extensions for the triceps, and lateral shoulder raises for the shoulders. The document stresses that strength training programs should be customized to individual needs and goals.
Exercise is important for both physical and mental health as it can help prevent diseases, improve stamina, strengthen muscles and bones, enhance flexibility, control weight, and improve quality of life. Specifically, exercise reduces the risk of heart disease, cancer, and other illnesses; trains the body to use energy more efficiently; develops muscles, bones and ligaments for increased strength; reduces injuries and improves balance; burns calories to aid in weight control; and reduces stress while lifting moods and aiding sleep.
This document discusses exercise - why it is important, what types of exercises should be done, where and when to exercise, and how much exercise is needed. It outlines the main benefits of exercise as improving endurance, flexibility, energy levels, weight management, reducing stress and improving health markers like blood pressure and cholesterol. The four main types of exercise mentioned are cardiovascular, weight training, stretching and mental fitness exercises. It provides guidance on how to exercise safely and effectively.
The document outlines 12 benefits of jogging:
1. Jogging can help with weight loss and achieving a better body figure by increasing calorie burning and metabolism.
2. It can improve appetite in overweight individuals by increasing metabolic needs.
3. Regular jogging builds confidence as it allows people to grow stronger and overcome challenges.
4. It trains the mind by building mental endurance and the ability to focus through overcoming obstacles while jogging.
5. Jogging improves attitude by releasing endorphins which create feelings of happiness and can help combat depression.
6. It fights aging by strengthening bones and muscles to prevent decline normally seen with age.
7. Jogging boosts immunity
15 Benefits of Exercise – Beyond Losing WeightPrcvir Info
The document discusses the many physical and mental health benefits of regular exercise. It states that exercise helps maintain weight loss by burning calories, builds muscle through resistance, and makes you feel better and more comfortable with physical activity over time. It also improves heart and lung health, sleep, mood, and reduces risks of chronic conditions like osteoporosis while increasing overall well-being.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Anaerobic exercise relies on glycogen stores and produces lactic acid as a byproduct. It is short and intense activity that builds muscle strength without using oxygen. Examples include sprinting, weightlifting, circuit training, calisthenics, and many sports. Benefits include increased muscle and bone strength, a higher metabolism, and fat replacement by muscle. Risks involve high blood pressure during exercise and lactic acid buildup. Proper warmups, cool downs, nutrition, and checking with a doctor are recommended before starting an anaerobic exercise routine.
The document discusses aerobics, which is a type of exercise that improves flexibility, muscular strength, and cardiovascular fitness through rhythmic exercise, stretching, and strength training. Aerobics is generally performed in a group with music led by an instructor, but can also be done alone without music. The benefits of aerobics include making the heart stronger and more efficient, helping to control weight, increasing muscle strength and elasticity, reducing blood pressure, and preventing certain cancers. However, an intense aerobic routine can cause injuries, so pains should be consulted with a doctor and those with medical problems should check with a doctor before starting.
Exercise is important for both physical and mental health. It can help prevent chronic diseases like heart disease, cancer, diabetes and obesity, which are among the most common and preventable health problems. Regular exercise, even just 30 minutes of walking per day, has been shown to reduce the risk of diabetes by 58% and result in sustained weight loss. Exercise also improves brain functioning by boosting memory, concentration, mood, and sleep. Both light and moderate physical activity are associated with longer life expectancy according to multiple studies.
Benefits of exercise are it affects on muscles,lungs,heart, brain, joints and bones. Exercise improves stamina and general health, and slows ageing effects
There is a chance you are already aware of the importance of Exercise and ‘staying fit’ for keeping your weight in control. But the benefits of exercise are far more than this!
Fitness walking is an easy and inexpensive aerobic exercise that provides numerous health benefits such as weight loss, reduced risk of diabetes and heart disease, increased heart and lung efficiency, stress relief and youthfulness. To begin a fitness walking routine, one should create a schedule, use a pedometer or walking log to track progress, and properly warm up and cool down to minimize injury risk while applying correct walking techniques.
Further added benefits can be gained if you engage in a more vigorous type of exercise routine. Studies show that people who exercise daily for longer periods of time, utilizing additional dynamic physical exercises, will likely have more health benefits compared to those who exercise less.
Regular physical exercise provides numerous health benefits. It can strengthen muscles and the cardiovascular system, aid in weight loss, and improve both physical and mental well-being. Examples of different types of exercise include aerobic activities like cycling or walking to improve endurance, anaerobic weight training to build muscle strength, and flexibility exercises like stretching to enhance range of motion. While exercise is largely beneficial, it is important to get proper nutrition and rest to support physical activity and recover from workouts. The benefits of exercise have been recognized since ancient times, but the link between physical health and exercise was not scientifically established until the mid-20th century.
Aerobics involves exercising to music and improves cardiovascular fitness, respiratory capacity, and muscular endurance. Some benefits of aerobic exercise include promoting strong bones, helping control stress, improving intellectual capacity, aiding weight loss, and providing protection from heart disease. A cardiovascular risk factor is a condition that increases the risk of heart disease, such as family history, age, gender, smoking, high blood pressure, high cholesterol, physical inactivity, obesity, and diabetes.
This document discusses health and fitness. It defines fitness as involving frequency, intensity, time, nutrition, equipment, safety, and stretching. Physical fitness is described as a general state of health and well-being, or specifically the ability to perform aspects of sports or occupations. The document provides a chart classifying different aspects of fitness as physiological, health-related, skill-related, or related to sports. It recommends fitness for a healthy life, noting that fitness can be adapted based on the individual and is not risky for cancer or heart attacks. Examples of fitness activities are provided such as step aerobics, running, swimming, and various sports.
The document discusses the cardiovascular and musculoskeletal systems and how exercise impacts them. It defines key terms like physical activity, physical fitness, and the components of fitness. It describes tests to measure components of fitness like cardiovascular endurance, muscular strength and endurance, flexibility, speed, and body composition. Exercise guidelines around frequency, intensity, time, and types of exercise are provided for both general health and performance. Injury prevention and treatment methods are also summarized.
Benefits, need and importance of daily exerciseSports Journal
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
Running provides numerous health benefits. It can improve mood and sleep patterns by triggering the release of hormones that reduce stress and anxiety. It also keeps the heart healthy by lowering weight and reducing the resting heart rate, decreasing the risk of cardiovascular disease. Running increases lung capacity and improves breathing. Contrary to popular belief, running is good for joints by burning calories and reducing strain from excess weight. Some studies have also shown running may prevent certain cancers like breast and colon cancer.
Who would not want to have an athletic, toned body? In addition to being in good health conditions. Because it is a great challenge that not many people can be achieved, mainly due to the mental weakness, regardless of whether a slim wants to increase its weight, or as in the majority of cases, a person with overweight want to get off.
This document discusses exercise - why it is important, what types of exercises should be done, where and when to exercise, and how much exercise is needed. It outlines the main benefits of exercise as improving endurance, flexibility, energy levels, weight management, reducing stress and improving health markers like blood pressure and cholesterol. The four main types of exercise mentioned are cardiovascular, weight training, stretching and mental fitness exercises. It provides guidance on how to exercise safely and effectively.
The document outlines 12 benefits of jogging:
1. Jogging can help with weight loss and achieving a better body figure by increasing calorie burning and metabolism.
2. It can improve appetite in overweight individuals by increasing metabolic needs.
3. Regular jogging builds confidence as it allows people to grow stronger and overcome challenges.
4. It trains the mind by building mental endurance and the ability to focus through overcoming obstacles while jogging.
5. Jogging improves attitude by releasing endorphins which create feelings of happiness and can help combat depression.
6. It fights aging by strengthening bones and muscles to prevent decline normally seen with age.
7. Jogging boosts immunity
15 Benefits of Exercise – Beyond Losing WeightPrcvir Info
The document discusses the many physical and mental health benefits of regular exercise. It states that exercise helps maintain weight loss by burning calories, builds muscle through resistance, and makes you feel better and more comfortable with physical activity over time. It also improves heart and lung health, sleep, mood, and reduces risks of chronic conditions like osteoporosis while increasing overall well-being.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Anaerobic exercise relies on glycogen stores and produces lactic acid as a byproduct. It is short and intense activity that builds muscle strength without using oxygen. Examples include sprinting, weightlifting, circuit training, calisthenics, and many sports. Benefits include increased muscle and bone strength, a higher metabolism, and fat replacement by muscle. Risks involve high blood pressure during exercise and lactic acid buildup. Proper warmups, cool downs, nutrition, and checking with a doctor are recommended before starting an anaerobic exercise routine.
The document discusses aerobics, which is a type of exercise that improves flexibility, muscular strength, and cardiovascular fitness through rhythmic exercise, stretching, and strength training. Aerobics is generally performed in a group with music led by an instructor, but can also be done alone without music. The benefits of aerobics include making the heart stronger and more efficient, helping to control weight, increasing muscle strength and elasticity, reducing blood pressure, and preventing certain cancers. However, an intense aerobic routine can cause injuries, so pains should be consulted with a doctor and those with medical problems should check with a doctor before starting.
Exercise is important for both physical and mental health. It can help prevent chronic diseases like heart disease, cancer, diabetes and obesity, which are among the most common and preventable health problems. Regular exercise, even just 30 minutes of walking per day, has been shown to reduce the risk of diabetes by 58% and result in sustained weight loss. Exercise also improves brain functioning by boosting memory, concentration, mood, and sleep. Both light and moderate physical activity are associated with longer life expectancy according to multiple studies.
Benefits of exercise are it affects on muscles,lungs,heart, brain, joints and bones. Exercise improves stamina and general health, and slows ageing effects
There is a chance you are already aware of the importance of Exercise and ‘staying fit’ for keeping your weight in control. But the benefits of exercise are far more than this!
Fitness walking is an easy and inexpensive aerobic exercise that provides numerous health benefits such as weight loss, reduced risk of diabetes and heart disease, increased heart and lung efficiency, stress relief and youthfulness. To begin a fitness walking routine, one should create a schedule, use a pedometer or walking log to track progress, and properly warm up and cool down to minimize injury risk while applying correct walking techniques.
Further added benefits can be gained if you engage in a more vigorous type of exercise routine. Studies show that people who exercise daily for longer periods of time, utilizing additional dynamic physical exercises, will likely have more health benefits compared to those who exercise less.
Regular physical exercise provides numerous health benefits. It can strengthen muscles and the cardiovascular system, aid in weight loss, and improve both physical and mental well-being. Examples of different types of exercise include aerobic activities like cycling or walking to improve endurance, anaerobic weight training to build muscle strength, and flexibility exercises like stretching to enhance range of motion. While exercise is largely beneficial, it is important to get proper nutrition and rest to support physical activity and recover from workouts. The benefits of exercise have been recognized since ancient times, but the link between physical health and exercise was not scientifically established until the mid-20th century.
Aerobics involves exercising to music and improves cardiovascular fitness, respiratory capacity, and muscular endurance. Some benefits of aerobic exercise include promoting strong bones, helping control stress, improving intellectual capacity, aiding weight loss, and providing protection from heart disease. A cardiovascular risk factor is a condition that increases the risk of heart disease, such as family history, age, gender, smoking, high blood pressure, high cholesterol, physical inactivity, obesity, and diabetes.
This document discusses health and fitness. It defines fitness as involving frequency, intensity, time, nutrition, equipment, safety, and stretching. Physical fitness is described as a general state of health and well-being, or specifically the ability to perform aspects of sports or occupations. The document provides a chart classifying different aspects of fitness as physiological, health-related, skill-related, or related to sports. It recommends fitness for a healthy life, noting that fitness can be adapted based on the individual and is not risky for cancer or heart attacks. Examples of fitness activities are provided such as step aerobics, running, swimming, and various sports.
The document discusses the cardiovascular and musculoskeletal systems and how exercise impacts them. It defines key terms like physical activity, physical fitness, and the components of fitness. It describes tests to measure components of fitness like cardiovascular endurance, muscular strength and endurance, flexibility, speed, and body composition. Exercise guidelines around frequency, intensity, time, and types of exercise are provided for both general health and performance. Injury prevention and treatment methods are also summarized.
Benefits, need and importance of daily exerciseSports Journal
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
Regular Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Exercise play avital role in preventing health diseases and stroke. The health benefits of doing regular Exercise have been shown in many studies. This paper review the evidence of the benefits of exercise for all the body systems. Physical activity and exercise can reduce stress and anxiety, boost happy chemicals, improve self-confidence, increase the brain power, sharpen the memory and increase our muscles and bones strength. It also helps in preventing and reducing heart disease, obesity, blood sugar fluctuations, cardiovascular diseases and Cancer.
Running provides numerous health benefits. It can improve mood and sleep patterns by triggering the release of hormones that reduce stress and anxiety. It also keeps the heart healthy by lowering weight and reducing the resting heart rate, decreasing the risk of cardiovascular disease. Running increases lung capacity and improves breathing. Contrary to popular belief, running is good for joints by burning calories and reducing strain from excess weight. Some studies have also shown running may prevent certain cancers like breast and colon cancer.
Who would not want to have an athletic, toned body? In addition to being in good health conditions. Because it is a great challenge that not many people can be achieved, mainly due to the mental weakness, regardless of whether a slim wants to increase its weight, or as in the majority of cases, a person with overweight want to get off.
5 Best Cardio Exercises You Can Do at Home to Burn Fat.pdfSumaira Hanif
People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working on their own body weight.
The following exercises allow a person to perform cardio almost anywhere, such as in their home, public park, or outdoor space.
People can choose the exercises that suit their current fitness level. They could also move on to more difficult movements over time as their fitness improves.
The following are calorie-burning exercises that a person can do at home with minimal equipment.
These exercises can form a cardiovascular exercise program.
For example, a person could do each exercise for 45 seconds to 1 minute, rest for 30 seconds, and move on to the next set.
As their fitness levels increase, people may wish to perform these exercises in circuits.
To perform circuits, a person completes 30–60 second rounds of each chosen exercise in succession before resting for 30–60 seconds. They then perform the entire course again, as many times as they prefer.
Beginner
Beginner exercises do not require previous experience with physical activity or special training to perform. A person can usually increase the intensity as they advance in their cardiovascular ability.
Jogging in place
jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.
To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.
Air jump rope
The air rope jumps require a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.
To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.
Jumping jacks
jumper a beginner cardiovascular exercise that a person can perform almost anywhere.
To perform:
Begin with the feet hip-width apart and arms down.
Raise the arms out to the sides, straight in the air while jumping out with the feet apart.
Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.
A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.
Squat jumps
squat jumps are a way to increase the exercise intensity while working the glutes, quadriceps, hamstrings, and calves.
To perform:
Stand with the feet hip-width apart and arms at the sides.
Bend at the knees to squat.
From the squat position, jump in the air and extend the hips until the body is straight.
Land softly on the balls of the feet, rolling backward to absorb the shock in the heels.
Repeat using different arm movements to adjust the difficulty.
Stair climb
A person can incorporate stairs into a workout by going up and down them several times.
Taking the stairs two at a time and increasing speed to a running pace can
This document provides information on physical fitness, nutrition, diet, and common questions related to sports and exercise. It discusses the importance of cardiovascular fitness, strength training, flexibility and other components of physical health. It also outlines the role of carbohydrates, protein, fat, hydration and other nutrients in fueling exercise and supporting recovery. The document addresses questions about low-carb diets, hydration, protein needs and supplements. Overall, it offers guidance on developing a balanced nutrition plan to support physical activity goals.
Want to feel better, have more energy, and even add years to your life? Don’t we all! We know exercising helps strengthen our heart and improves circulation, but some of us need more motivation than that! Below are some benefits of exercising to help motivate you more on your journey to a healthier, and happier you!
Call Us @ (403) 456-0287
Exercise has positive impacts on physical, mental, and social health. It improves body function, promotes a calm mind, and allows people to meet new friends. The body experiences benefits like a healthier heart and reduced risk of diseases. Exercise also improves mental health by reducing stress, tension, and risk of depression. It gives people a better self-image and confidence by promoting weight loss and a feeling of physical and mental well-being.
Aerobic exercise involves activities that can be sustained for more than a few minutes while elevating the heart rate, such as walking, swimming, and biking. It provides numerous health benefits by strengthening the heart and increasing the muscles' and mitochondria's ability to consume oxygen, which allows the body to burn more fat and calories. Public health guidelines recommend at least 150 minutes of moderate aerobic exercise per week.
Secret to live 100 years get it today and see the difference
<<<https://www.digistore24.com/redir/347298/Kewan17>>>
Okinawa is an island located south of mainland Japan and is known as the site of the largest U.S. military amphibious operation during the Second World War. Today, it is better known as the source of the “Okinawa Diet” — a simple yet effective weight loss program. The Okinawa Diet is about eating plenty of plant-based food which include large quantities of tofu and locally grown vegetables. This eating plan also prescribes the consumption of different varieties of fish rich in Omega-3 fatty acids, seaweed, and other organic products that are high in protein, rich in calcium, and low in fat. In fact, it is not unusual to find Okinawans who are at least 100 years old. The island has been recognized as having the most number of centegenarians in the entire world. To this day, the incidence of heart disease, breast cancer, prostate cancer is still rare in the island.
The growing problem of being overweight and obese in the United States has made the Okinawan Diet very appealing. Many overweight individuals have tried taking a diet pill to minimize hunger pangs and , in the process, reduce food intake. Other weight loss diet pill formulas work by preventing the absorption of fat into the body, most of which come from fat-laden meats.
Since most Okinawans rarely eat meat, weight gain is hardly a problem. It is highly unusual to see overweight or bulging Okinawans. Most of them have retained the short but slim physical appearance of their ancient ancestors who were mostly hardy fisher folk and farmers. The key to the effectiveness of the Okinawan Diet is the philosophy that is best encapsulated in the phrase, “food as tonic, food as medicine.” Islanders have been strongly influenced by the food culture of China, Korea, and Mainland Japan — all which emphasized the medicinal and therapeutic value of certain food groups. In many Okinawan homes, the mother or the person who prepared the food usually serves the meal by saying, “Please eat this. This food is good for healing this or that illness. Eating is good for you.” After the meal, the people who ate the food would say, “Kusuinatan!” The word “kusuinatan” is an Okinawan term which means, “The food is good. My body feels good. Food is like medicine.”
This document discusses various health and fitness topics that affect physical aging, including nutrition, exercise, substance abuse, sexuality, and psychological stress. It notes that overweight and obesity are widespread problems in the U.S. due to environmental pressures and sedentary lifestyles. Regular exercise is recommended to promote cardiovascular health, reduce risks of disease, and improve mental health. Substance abuse like smoking and heavy drinking can damage the body and increase health risks over time. Psychological stress is linked to various health issues and low-income individuals often face greater stress exposure.
Homelessness is a major social issue faced by many communities. There are various factors that contribute to homelessness, including a lack of affordable housing, poverty, unemployment, lack of healthcare, mental illness, addiction, and domestic violence. While homelessness tends to be more visible in urban areas, it also impacts rural communities where there are fewer resources available to aid the homeless population. Addressing the root causes of homelessness, such as increasing affordable housing and employment opportunities, will be necessary to effectively address this ongoing social problem.
The document describes the five dimensions of personality as defined by the OCEAN model: Openness measures willingness to try new things; Conscientiousness relates to organization and motivation; Extraversion distinguishes outgoing from solitary personalities; Agreeableness indicates friendliness and ease of interactions; and Neuroticism refers to emotional stability versus instability.
Etiological Theories Of Substance AbuseThomas Gouard
There are several theories that attempt to explain the causes of substance abuse:
1. The moral theory views substance abuse as a lack of willpower or moral failing and that strong determination is enough to overcome addiction.
2. The disease theory considers substance abuse a disease with symptoms and progression that can be treated, placing the responsibility solely on the afflicted individual.
3. The genetic theory looks at biological and inherited factors like genes that may predispose one to substance abuse.
4. The behavioral theory views addiction as a learned behavior influenced by multiple biological, cognitive, learning, situational, and reinforcement factors that can both cause and be treated through behavioral analysis.
Thinking involves mental processes like organizing, understanding, and communicating information that occurs in the brain. There are different types of thinking including mental imagery, concepts, prototypes, problem solving, creativity, and intelligence. Problem solving can involve trial and error, algorithms, heuristics, or insight. Intelligence involves the ability to learn and adapt, and it can be measured through IQ tests. Language is a system of symbols like words that allow for communication and it involves grammar, sounds, meaning, and social aspects.
1. Running head: Effects of Running 1
Physiological Effects of Running
Thomas Gouard
Harold Washington College
Author Note
This paper was prepared for Psychology 201, taught by Professor Kristen Wright.
2. Effects of Running 2
Abstract
While running can help us be more productive, feel accomplishment, and boost our
overall self-esteem + decrease a risk of a heart attack, it can also put a great deal of
stress on your body + release neurotransmitters into your brain, that have similar effects
to a drug.
3. Effects of Running 3
Physiological Effects of Running
While running can help improve (mood) + (overall fitness and health), it can also
negatively impact (body) + (mind). Not unlike other forms of exercise, running gives us
the physical activity/outlet to release pent-up energy (once that initial pain goes away of
course) to think about and process our worries, stressors, etc. You can even figure out
solutions to difficult life situations better because running helps to clear the mind. In
addition to the stress relief we can experience as a result of jogging and the time we get
to spend alone in reflection, thinking, listening to music, etc. there are also clear benefits
for our brains. Cardiovascular exercise is known to create new brain cells (a process
called neurogenesis) in the area of the brain called the hippocampus. This part of the
brain is primarily responsible for memory function, and there are strong links between
jogging regularly and enhanced memory/brain power. Have you ever heard (or better
yet experienced) a “runners high”? Interestingly this term is more accurate than most
people realize. When we run out brain releases a boost of endorphins, which are the
body’s natural “feel-good” hormones. These hormones create a feeling of “internal
goodness”. People who run 3-4 times per week on average experience greater levels
of happiness and report less depression and anxiety when compared to non-runners.
Think of it as a free and really healthy way to boost endorphins and chaser your own
runner’s high. Last, but certainly not lease, once of (if not the) greatest benefit of
running is the positive impact on self-esteem. On one hand, people often experience
weight-loss and improved physical health from jogging. This makes them feel better
about themselves and is often reinforced by other people in the forms of compliments or
more attention. As we lose weight and get stronger we feel better about ourselves.
4. Effects of Running 4
There is also a huge psychological impact on self-concept as we work hard to achieve
running goals. We experience a great sense of accomplishment with each new run,
and research supports the idea that the more successful a person feels the more
productive they actually become. So, in a very real way, jogging can help us be more
productive, feel accomplishment, and boost our overall self-esteem. Running/ jogging
has so many wonderful and significant benefits to offer us all. Jogging for just 30
minutes, 3-4 times per week can be more than enough to give you these 4 essential
benefits. Once you get into the habit of running you will experience greater stress relief,
better mental and cognitive abilities, an enhanced mood, and heightened self-esteem.
When you look at it this way, it almost seems silly not to lace up your gym shoes and
outside right now. If you struggle with motivation, or are not sure how to get started
working with a trained professional or a life coach could certainly help you achieve
these amazing benefits of jogging.
As for overall fitness an easy-paced jog, for a total of one to 2 ½ hours each
week, that leaves you a little bit breathless but still able to talk intermittently provides
your body with many cardiovascular benefits, reports New York University’s Langone
Medical Center. These benefits can extend your life up to six years. Similar to any other
muscle in your body, your heart becomes strengthened and works more efficiently as
you jog regularly. Jogging is an excellent way to lose weight. You’ll burn approximately
250 calories in a half-hour jog and about 500 calories after one hour. As you burn 3,500
calories over the course of a week or more without increasing your food intake, you’ll
enjoy the benefit of losing 1 pound of fat. To boost this benefit of jogging, you can follow
a calorie-reduced diet that adds to your weight loss. A reduction of 250 to 500 calories
5. Effects of Running 5
each day will help you lose ½ to 1 pound more each week, in addition to the weight you
lose jogging. When you jog, the large muscles of your lower legs are engaged, as are
your abdominal muscles and arm muscles. Regular joggers and runners often look lean
and toned, which is due to the muscle development that occurs naturally as you jog.
You can increase this benefit and burn more calories to promote weight loss by wearing
a 4-to 7 pound weighted vest while you jog. Start out with less weight and slowly
increase it every one to two weeks. Alternatively, you can also build more muscle and
burn more calories during your jog by incorporating a few hills into your jogging workout.
Running makes your heart stronger. While running, your heart beats faster thus making
the blood flow and oxygen exchange more effective and decreasing a risk of a heart
attack. A strong heart will more easily deal with any kind of stress. You’ll sleep like a
baby. If you pump your heart with a 30 minutes long run, it will actually make your pulse
lower while resting and sleeping. Live longer without pain. Running can increase bone
density and prevent osteoporosis. Results show that running strengthens bones better
than other aerobic activities. Researchers from University of Missouri who compared the
bone density of runners and cyclists said that 63 % had low density in their spine or hips
compared to only 19% of runners. It’s not only apples that can keep the doctor away.
Active people are less likely to develop colon cancer. And ladies, women who regularly
engage in intense workouts like running can reduce their risk of breast cancer by up to
30 percent. A strong core improves posture, strengthens limbs, and helps make
everyday activities a breeze. And whether we feel it or not, running engages that
midsection, strengthening those all-important muscles. Bonus: A solid core in runners
can improve performance, too. Running is a natural way to keep high blood pressure at
6. Effects of Running 6
bay- and fast. Amping up workouts can help lower blood pressure in just a few weeks.
Aerobic exercises such as running, cycling and swimming have a consistent,
demonstrated effect on lowering blood pressure. According to a report published in
November 2013 in “Circulation, “men and women at all blood pressure levels benefit
from regular aerobic activity, including those with hypertension. This same report
suggests reductions in blood pressure are associated with moderate to vigorous aerobic
physical activity of at least 12 weeks’ duration, on average, involving 3 to 4 sessions per
week, lasting an average of 40 minutes per session. Exercise has been shown to help
keep the mind sharp and could even reduce symptoms of dementia. Hitting the track
might also protect the brain against Alzheimer’s, even among those with a family history
of it. The benefits of cardiovascular activity are immense. The body becomes naturally
inclined to consume more oxygen during high-intensity modes of exercise, which
strengthens the lungs and allows runners to breathe at greater ease during rest.
Running has been scientifically tested to improve heart function. Aerobic exercise also
decreases resting heart rate and blood pressure. Running is often perceived as a
daunting activity by average gym-goers, but it’s part of a complete exercise regimen.
The health benefits realized as an outcome of three to four bouts of running each week
can ultimately transform your lifestyle, and dramatically improve your overall well-being.
According to the American Heart Association, physical activity will improve your overall
quality of life. This sentiment is shared among most health institutions. It’s no secret that
remaining active is important for sustaining both physical and mental well-being. The
benefits of certain types of exercise outweigh some alternatives, though. Higher
intensity modes of cardiovascular activity, such as running, supply the body with added
7. Effects of Running 7
health benefits that low-octane exercise, like walking from the couch to the refrigerator,
cannot match. You don’t need to become a marathon runner in order to enjoy the
maximum benefits of aerobic exercise. However, you need to challenge yourself.
Running improves heart health because it forces the body to operate at a high capacity.
This means heart rate is increased, which causes rapid blood flow. Increased heart rate
during exercise also supplies working muscles with added oxygen. Vital nutrients are
carried to the body’s tissues in this process. The energy needs of the body are naturally
increased while running, forcing blood vessels to palpitate. The outcome of this
symbiotic process ultimately improves the body’s ability to function at a high level,
fueling your overall well-being. People who have asthma can also benefit from aerobic
exercise, including running. A recent study published in the “American Journal of
Respiratory and Critical Care Medicine” confirmed that 30 minutes of aerobic exercise,
like running, done three times a week can improve asthma control significantly.
Although asthma may be triggered by exercise for some people, others who have their
condition in control can use running to improve overall lung health and strengthen the
breathing muscles. Running can reduce the amount of fat in your body. According to an
article on the Peak Performance website, fat reduction from running is not immediate,
but cumulative results may be impressive. According to the National Federation of
Personal Trainers Endurance Specialist Manual, 65 percent to 95 percent of the
calories your burn during aerobic exercise such as running comes from your body’s fat
stores. The exact proportion of fat calories that your burn depends on your aerobic
condition and the intensity of the activity. Your body burns calories for energy while you
run, and running harder and longer requires more energy. However, the Peak
8. Effects of Running 8
Performance website reports that energy contributions from fat calories decreases as
energy demands go up. Longer and more intense running session’s recruit more
calories from glycogen stores in your body and may not burn any fat calories. Glycogen
is energy that your body stores from carbohydrates. Phasic activities such as cross
country running may help reduce the amount of total cholesterol in your bloodstream
more effectively than static exercise such as weight training or wrestling. Phasic
activities use more rapidly adaptive movements with relatively short periods of muscular
contraction, whereas static activates require less movement and sustained muscular
contractions. According to a study in the “Journal of Lipid Research,” phasic activities
reduced total cholesterol levels in test subjects, but static activities did not. The study
reports that subjects that had greater cholesterol reductions also reported higher
intensity activity, so more intense running may reduce your cholesterol level more than
lower-intensity running. Running may promote higher HDL cholesterol levels in your
blood. According to the American Heart Association, HDL cholesterol is “good”
cholesterol, because it may protect you from heart disease by transporting cholesterol
out of your arteries. The Peak Performance website reports that the more miles a
woman runs may correspond with higher HDL cholesterol levels. Running 40 miles each
week may increase a woman’s HDL cholesterol and reduce her chances of developing
heart diseases by 30 percent. Peak Performance reports that a man may experience
higher HDL levels that reduce his risk for heart disease by 10 percent for every 10 miles
he runs in a week.
As for negative effects, running can have great impact on body. Patellofemoral
pain syndrome (PFPS), or runner’s knee, got its nickname from an obvious and very
9. Effects of Running 9
unfortunate reason—it’s common among runners. The stress of running can cause
irritation where the kneecap (patella) rests on the thighbone. The resulting pain can be
sharp and sudden or dull and chronic, and it may disappear while you’re running, only to
return again afterward. While biomechanical issues may be to blame for runner’s knee,
the cause can often be traced back to poorly conditioned quadriceps and tight
hamstrings. Running is a high-impact sport in which no runner is immune to injury.
Runners typically develop knee problems for two reasons: impact and overuse. Ross
Tucker, author of “The Runner’s Body,“ explains that “each time your foot makes
contact with the ground, forces equaling two to four times your body weight travel
upward through your lower leg, knee, thigh, hip and pelvis, and into your spine.” This
repetitive motion puts a great deal of stress on your body. He goes on to say that “the
impact forces from running do not equally disrupt all the tissues they pass through.
Instead, damage is concentrated in areas of greater susceptibility.” In many people,
especially in women, the knee are very susceptible to injury. Women are more prone to
knee injury than men. Reasons for this include their wider pelvis, leg alignment, joint
looseness and general muscle strength. For this reason, women runners should be
especially careful to take preventative measures against injury. Chafing is a common
ailment among runners and can be extremely painful during and after running. Chafing
is caused by repeated motion—specifically, skin rubbing against loose fabric or other
skin. Chafing most often occurs around the bra line (women, nipples (men), inner
thighs, groin, and under the arms. Moisture, either from sweat or rain, can worsen
chafing. It can also be caused by a poorly fitted bra and clothes with rough seams.
Running also causes you to have what is called “Black Toenail”, which comes from your
10. Effects of Running 10
foot sliding forward in your shoe, banging your toes against the top, front, and sides with
each step. Your feet also swell during a walk or run and get compressed by your socks
and shoes. That pressure and impact can damage your toenail beds, or create a blister
under the toenail itself. When this happens, the extra blood and fluid causes your
toenail to separate from the toenail bed, or the “toenail in training” as the Jeff Galloway
site calls it. The blood colors the toenail black. Shin splints are very common among
beginning runners because they may do too much too soon. With anterior shin splints,
you’ll feel pain on the outside if your lower leg along the shin. Posterior shin splints,
damage to the muscles on the inside of the lower leg, cause pain in the soft tissue
behind the bone. While shin splints are usually cause by tight calf muscles and weak
shin muscles, other factors may have aggravated the injury. Running on hard surfaces
can put added strain on your front leg muscles. You may also pronate or supinate when
your run, causing your front leg muscles to work harder to keep your feet stabilized.
This biomechanical flaw may be made worse by a shoe with poor support. Another
common cause is simply overtraining. Achilles tendonitis is often a result of overtraining,
or doing too much too soon. Excessive hill running can contribute to it. Flattening of the
arch of your foot can place you at increased risk of developing Achilles tendonitis
because of the extra stress place on your Achilles tendon when walking or running.
Stress fractures most frequently happen when runners increase the intensity and
volume of their training over several weeks to a few months. A shortage of calcium or a
biomechanical flaw—either in your running style in or your body structure—may also
contribute to the injury. Common stress fractures in runners occur in the tibia (the inner
and larger bone of the leg below the knee), the femur (thigh bone) and in the sacrum
11. Effects of Running 11
(triangular bone at the base of the spine) and the metatarsal (toe) bones in the foot.
Plantar fasciitis is common in long-distance runners because running can place too
much stress on your heel bone and the soft tissue attached to it. Wearing old, worn-out
running shoes or ones that lack arch support may be a factor. Other causes of plantar
fasciitis are over pronation (when your feet roll inward too much) or too-tight calf
muscles. Having flat feet or high arches may also cause added stress. High-heeled
shoes can also be lead to plantar fasciitis because they make your Achilles tendon
contract and shorten, which puts strain on the tissue around your heel.
As for effects to the brain, which could be good or bad; depending on how much
you do it. Running can increase the production of certain neurotransmitters in the brain.
Neurotransmitters are naturally existing chemicals in the human body. They are
involved in the communication between the nerve cells of the body. The nerve cells
control thought and movement. Nerve cells, called neurons, communicate with each
other by releasing and accepting calcium and potassium. The neurotransmitters affect
how much of the chemicals that excite the neurons are released or accepted. Serotonin,
dopamine and norepinephrine are a type of neurotransmitter called monoamines.
Exercise has an effect on the other types of neurotransmitters as well but the
monoamines are studied extensively because of their effect on mood. “Exercise, like
drugs of abuse, leads to the release of neurotransmitters such as endorphins and
dopamine, which are involved with a sense of reward, “Kanarek said. “As with food
intake and other parts of life, moderation seems to be the key. Exercise, as long as it
doesn’t interfere with other aspects of one’s life, is a good thing with respect to both
physical and mental health.”
12. Effects of Running 12
Me, myself have experienced this first hand, and have plenty of runner friends
that experience this as well. Running can be addicting; just like drugs or alcohol is to an
addict or alcoholic, and many tend to rely on it as their natural way to feel good. Then
comes personal goals, such as running a 5k, 10k, Half Marathon, or Marathon; some
even go the extra miles by running an Ultra Marathon. Running can be a good thing if
you do it properly, and don’t overdo it! Overdoing it, and doing it improperly are the main
causes of injury from what I’ve gathered.
13. Effects of Running 13
References
Provis, C. (2015). 5 Ways Running Helps to Improve Mood! Retrieved March 7, 2016,
from http://www.mychicagotherapist.com/5-ways-running-helps-to-improve-
mood/
Ylisela, M. (2016, 03). How long until you see the benifits of jogging?. azcentral.
Retrieved 03, 2016, from http://healthyliving.azcentral.com/long-until-see-
benefits-jogging-10389.html
Michelle, L. (2014, March 7). 10 Ways Running Improves Your Life. Retrieved March
14, 2016, from http://www.blogher.com/10-ways-running-can-improve-your-life
Munoz, K. (2014, April 3). 30 Convincing Reasons to Start Running Now. Retrieved
March 14, 2016, from http://greatist.com/fitness/30-convincing-reasons-start-
running-now
Beery, M. (2015, June 09). Does Running Lower Blood Pressure? Retrieved March 14,
2016, from http://www.livestrong.com/article/384470-does-running-lower-blood-
pressure/
Why Running Improves Heart Health / Fitness. (n.d.). Retrieved March 14, 2016, from
http://www.fitday.com/fitness-articles/fitness/why-running-improves-heart-
health.html
Carpenter, P. (n.d.). How Does Running Help Your Respiratory System? Retrieved
March 14, 2016, from http://healthyliving.azcentral.com/running-respiratory-
system-10445.html
14. Effects of Running 14
References
Cavazos, M. (2014, January 22). Running Effects on Fat and Cholesterol. Retrieved
March 14, 2016, from http://www.livestrong.com/article/281637-the-effects-of-
running-on-fat-cholesterol/
Runner's Knee. (n.d.). Retrieved March 14, 2016, from
http://www.runnersworld.com/tag/runners-knee
Bond, K. (2015, November 14). The Effect of Running on the Knees. Retrieved March
14, 2016, from http://www.livestrong.com/article/526736-running-how-it-affects-
your-knees/
Luff, C. (2016, January 19). Simple Ways to Avoid and Treat Chafing for Runners.
Retrieved March 14, 2016, from
http://running.about.com/od/commonrunninginjuries/p/chafing.htm
Bumgardner, W. (2014, October 10). What is Black Toenail? Retrieved March 14, 2016,
from http://walking.about.com/od/blisterfoot/a/blacktoenail.htm
How to Prevent and Treat Shin Splints. (n.d.). Retrieved March 15, 2016, from
http://running.about.com/od/commonrunninginjuries/a/shinsplints.htm
Luff, C. (2015, October 22). How to Prevent, Identify, and Treat Achilles Tendonitis.
Retrieved March 15, 2016, from
http://running.about.com/od/commonrunninginjuries/p/achillesinjury.htm
Luff, C. (2016, March 15). How to Prevent, Identify, and Treat a Stress Fracture.
Retrieved March 15, 2016, from
http://running.about.com/od/commonrunninginjuries/p/stressfracture.htm
15. Effects of Running 15
References
Luff, C. (2015, August 4). How to Kick Your Plantar Fasciitis. Retrieved March 15, 2016,
from http://running.about.com/od/commonrunninginjuries/p/heel_pain.htm
Northridge, K. (2015, July 03). Exercise & Brain Neurotransmitters. Retrieved March 16,
2016, from http://www.livestrong.com/article/96493-exercise-brain-
neurotransmitters/
Peterson, D. (2009, August 26). ‘Runner’s high’ can turn into a real addiction. Retrieved
March 16, 2016, from http://www.nbcnews.com/id/32573781/ns/health-
fitness/t/runners-high-can-turn-real-addiction/#.VumW6v5gmUk