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.
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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.”
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITYGlobal Medical Cures™
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITY
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Benefits of exercise are it affects on muscles,lungs,heart, brain, joints and bones. Exercise improves stamina and general health, and slows ageing effects
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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.”
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITYGlobal Medical Cures™
Global Medical Cures™ | Elderly Everyday Guide - EXERCISE & PHYSICAL ACTIVITY
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
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!
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.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
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!
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.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
Embarked on a transformative fitness journey, sculpting my body and mind through dedication, sweat, and perseverance. Progress, strength, and vitality achieved.
Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.
Before the industrial revolution, fitness was defined as the capacity to carry out the day’s activities without undue fatigue. However, with automation and changes in lifestyles physical fitness is now considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypo kinetic diseases, and to meet emergency situations.
Effect of socio economic status on the effective students participation in ph...Dr. Mohammed Abou Elmagd
The socio-economic status make-up of an individual Influences habitual physical activity and plays an important role in one’s achievements in every field of life, including performance in sports. The current study aimed to assess the effect of socio-economic status determined by parental education and family income on the effective students’ participation in physical activity sessions at RAK Medical& Health Sciences University. The study demonstrated significant positive correlation between physical activity levels of the students and mother education (r=0.139, p=0.05) and family income (r = 0.182, p= 0.01), while father education had no significant effect on the level of students’ physical activity (r =0.030, p=0.676). Conversely, a significant negative correlation was noted between the physical activity levels of the students and number of family members (r = -0.130, p= 0.068). The study also revealed that the majority (114/198, 52%) of students were in the medium socio-economic status category. In addition, students with low socio-economic status were more likely to display low physical activity whereas students with high socio-economic status were more likely to display high physical activity.
The impact of physical activity participation on the self esteem of the stude...Dr. Mohammed Abou Elmagd
Positive self-esteem helps people to feel good about themselves and gives them confidence to do things and confront social challenges. Positive self-esteem is improved by certain factors including increased physical activity. This can be utilized in the university age group, especially when considering medical and health sciences colleges where higher stress levels are recorded. Aim: To assess the relationship between physical activity and self-esteem among medical and health sciences students. Methods: an online questionnaire-based cross sectional study involved 198 students from RAK Medical and Health Sciences University was conducted to identify the level of physical activity and self-esteem score. Results were tabulated and analyzed using SPSS. Results: there was significant positive correlation between physical activity and self-esteem (r = 0.604). However, the correlation was higher for female students with no significant difference. Correlation among colleges did not show significant differences.
Students in higher education are at a higher risk to miss participation in private or institutionorganized physical activities, and this can be reflected badly on their academic performance and future social and physical wellbeing. The current study aimed to identify the barriers hindering the sports participation among sports participants and non-participants in higher education in the UAE. The study demonstrated that both participants and non-participants are significantly affected by several barriers which are lack of facilities, frequent sickness, social and culture barriers, lack of interest, diseases and disabilities, lack of time, peer pressure, shortage of qualified trainers, and overload of study work and lack of transportation. This study provides important data to decision makers about the barriers that hinder sports participation and help them to find solutions in order to improve students’ involvement in physical education and sports in the higher education level in the UAE
Understanding the differences between games and sports can be done when we can identify the two terms as two different words. A sport is a physical activity carried out under fixed set of rules, with competition or self-enjoyment or a combination of both. A game is a recreational activity involving one or more players, defined by a goal that the players try to reach, and some set of rules to play it. Most of the people is confused between Sport and game because the word game has several meanings. Actually we can play a game of sports, but we can't sport a game. Olympics they are called the OLYMPIC GAMES and all the competitions are in specific Sports. Cue sports are a wide variety of games of skill generally played with a cue stick which is used to strike billiard balls, moving them around a cloth-covered billiards table surrounded by rubber cushions. Billiards is a sport, and you can play different games within the sport: eight- ball, nine- ball, three ball, one pocket and bank pool. Pocket Billiards has been declared a Sport by the Olympic Committee. Billiards category including pool, snooker and carom was presented in the 2005 World Games, held in Duisburg, Germany, and the 2006 Asian Games as a cue sports category. Thus, definitely billiards should be announced as a sport.
Sport psychology help professional and amateur athletes to deal with their problems, improve their performance and achieve their goals. Sports psychology can even help people outside the playground. Sports psychology important for successful performance in most sports, it can help all athletes to Enhance performance, Cope with the pressures of competition, Recover from injuries, Keep up an exercise program and enjoying their sports. The present conceptual paper will review general psychological factors that already affect the athletes’ performance and sports.
There are numerous Physiological terms being used in the field of Physical Education and Sports. For all the trainers, coaches and Physical Education teachers, the clarity and well understanding of all these terms is very important to make the players or the students understand fully, so that better methods of training or teaching may be facilitated. This paper will review the general Physiological concepts that already used in the field of Sports and Physical Education.
Every day, a lot of people all over the world participate in games and sports activities or competitions. Participation in sports improves physical fitness and overall health and wellness. Games and sports can also result in injuries, some minor, some serious and still other in lifelong medical problem. Sports injuries result from acute trauma or repetitive stress associated with athletic activities. Sports injuries can affect bones or soft tissue (ligaments, muscles, tendons). There are numerous sports injuries happened in the field of sports. It is very important for all coaches, trainers and players to know the causes symptoms, prevention and treatment for all these common injuries in order to avoid most of these types of injuries, also to update the poor training methods. This paper will review the general common sports injuries.
The influence of barriers on the active sports Participation among medical an...Dr. Mohammed Abou Elmagd
Physical activity barriers can affect the student’s participation in sports in response to the concern that medical college students face different difficulties and fall under tremendous stressors, which can interfere with the desired academic performance. The current study aimed to identify the barriers hindering the effective students’ participation in physical activities at RAK Medical and Health Sciences University. The study demonstrated significant negative correlation between physical activity and overload of study (r = -0.305 p<0.001). However, the correlation was higher for female students with significant difference. Correlation among colleges showed significant correlation with the lack of facilities. This study will allow concerned people to find solutions and increase students participation in physical activities, which in turn promotes positive self-esteem and gives them confidence to do things and confront social challenges and ultimately improve their academic performance.
The impact of physical activity on academic performance among medical and hea...Dr. Mohammed Abou Elmagd
Physical activity is a crucial component of school curricula as it is suggested to increase the students’ academic performance. This may be applied in the university age group, especially when considering medical and health sciences colleges where higher stress levels are recorded. Aim: To assess the relationship between physical activity and academic performance among medical and health sciences students. Methods: an online questionnaire-based cross sectional study involved 198 students from RAK Medical and Health Sciences University was conducted to identify the level of physical activity and academic performance. Results were tabulated and analyzed using SPSS. Results: there was significant positive correlation between physical activity and academic performance (r = 0.208). However, the correlation was higher for BDS College with no significant difference with regard to nationality, age and gender.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
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Belgium vs Romania Injuries and Patience in Belgium’s Euro Cup Germany Squad....Eticketing.co
Belgium coach Domenico Tedesco will wait for several key players to recover from injury. Even if it means they miss the opening Euro Cup Germany stages of the European Championship in Germany this month. Veteran defender Jan Vertonghen, midfielder Youri Tielemans and defender Arthur. Theate are being given time to play in the tournament because they are considered vital to Belgium’s cause, Tedesco said on Tuesday.
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"Of course, you prefer to take players who are fully fit, but that's okay. We want to wait and be patient for some players even if they cannot play in those first matches," he told a press conference. The 37-year-old Vertonghen, Belgium’s Euro Cup 2024 most-capped international with 154 appearances, is struggling to shake off a groin injury.
"He will be there normally. This also applies to Youri Tielemans and Arthur Theate. The latter's position is very sensitive. We don't have many choices at left back. "It will only change if it turns out that they will only be available when, say, the final of the Euro 2024 Championship comes around. That's too long to wait. "However, I am confident that the injured boys are on track for the Euros.
Belgium vs Romania: Radu Dragusin Prepares for Crucial Role in Euro Cup Germany
Some of them have taken not one but two steps forward in their rehabilitation," he said. None of the injured players will feature in this week’s warm-up friendlies against Montenegro and Luxembourg. Romania centre-back Radu Dragusin found chances limited at Tottenham Hotspur in the second half of the 2023-24 season.
But is crucial to his country's cause at UEFA Euro 2024 where his aerial ability, physicality and hard graft make him a standout player. The 22-year-old moved to North London from Italian side Genoa in January but was kept on the sidelines by the form of another new arrival for the season, Mickey van de Ven, something Romania coach Edward Iordanescu admitted was a concern.
It will mean limited game-time going into the finals, but Dragusin, who cites Netherlands defender Virgil van Dijk as a role model, started every Euro Cup Germany qualifier as Romania went through the campaign unbeaten in their 10 games. He will be among their most important players in their first game in Germany against Ukraine in Munich on June 17, taking the right centre-back role in what is likely to be a back four.
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Gabriel Kalembo A Rising Star in the World of Football Coachinggabrielkalembous
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Indian cricketer Hardik Pandya and Serbian actress Natasha Stankovic have decided to part ways, ending a relationship that captivated fans and followers worldwide. The news of their split has been making headlines, stirring a mixture of shock, sadness, and speculation among their supporters.
According to the report, the consumption of video content related to IPL 2024 has seen significant growth, nearly 3 times more than the previous season, reflecting an increasing interest of fans.
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
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Turkey vs Georgia Turkey's Road to Redemption and Euro 2024 Prospects.pdfEticketing.co
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Netherlands vs Austria Netherlands Face Familiar Foes in Euro Cup Germany Gro...Eticketing.co
The Netherlands are in Group D in Euro Cup Germany - and, unpaid to this, they will be coming up against familiar foes. Remarkably, they have played France, who have fashioned some of the greatest players of all time, 30 times throughout history. Despite France being more effective in major competitions, including captivating the World Cup in 2018, Holland have the greater head-to-head record.
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However, in 2023, they played one another twice, with France endearing both matches 4-0 and 2-1 individually. Against Poland and Austria, the Netherlands also have a stout record, winning just under half the matches. They faced Austria at Euro 2020, engaging 2-0, and they haven't lost to Poland since 1979.
The lettering is on the wall for Holland to qualify for the knockouts, but nothing is failsafe. The Netherlands kickstart their Euros campaign against Poland on Sunday, June 16th. In Hamburg, they will have to go up against one of the best strikers in the world, Robert Lewandowski.
Netherlands vs Austria: Tough Challenges Await the Netherlands in Euro Cup Germany
Five days later, they travel south to face France in Leipzig, a side led by Kylian Mbappe - one of the finest players in the world currently and one of the most impressive players in his nation's history. To conclude, they face Austria in Berlin, knowing it could be the end of the road if they don't perform.
Ronald Koeman is widely considered one of the more successful Dutch managers in Premier League history, considering the nation has a reputation for struggling to replicate their talents in England. The former Everton manager went against that script and shone — and now he is back managing his nation.
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Netherlands vs Austria: Ronald Koeman's Tactical Approach For UEFA Euro 2024
As well as being the highest-scoring defender in history, Koeman is a man with immense tactical knowledge. He returned to manage Holland at the start of 2023 after it was announced Louis van Gaal would retire. His life back in the dugout with the team wasn't easy, as he lost his first match 4-0 to France after going 3-0 down within 21 minutes.
However, he eventually helped them qualify for Euro Cup Germany. The 61-year-old likes to organize his team with a defensive mindset. Some might call it pragmatic as he defends with minimal space between the lines, but that's often needed for international football.
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2. ~ 23 ~
International Journal of Physical Education, Sports and Health
an individual to function effectively and feel good. Exercise
provides an entertaining way to spend enjoyable time. People
of all age who are usually inactive can improve their health
and well-being by becoming active at a level of moderate
intensity in daily basis. Regular Exercise significantly reduces
the high blood pressure, risk of developing heart disease,
stroke, some cancers, diabetes, and may help to remove the
stress, anxiety, and depression. At any age, being physically fit
is an advantage to your overall health.
2. Exercise
Exercise is a subcategory of physical activity that is planned,
structured, and repetitive for the purpose of conditioning any
part of the body. Exercise is used to improve health, maintain
fitness and is important as a means of physical rehabilitation.
Also we can define exercise as any bodily movement
performed in order to develop or maintain physical fitness and
overall health.
3. Types of exercise
Exercise and physical activity fall into four basic categories—
endurance, strength, balance, and flexibility. Most people have
a habit of to focus on one activity or type of exercise and think
they're doing enough for their health. Each type of exercise is
different, however, doing them all will give you extra benefits.
Mixing it up also helps to reduce boredom and stop the
possibility of injury.
3.1 Endurance
Endurance, or aerobic, activities increase your breathing and
heart rate. They keep your heart, lungs, and circulatory system
healthy and improve your overall fitness. Building your
endurance makes it easier to carry out many of your everyday
activities. Walking or jogging, mowing, raking, digging and
Dancing are kinds of this type.
3.2 Strength
Strength exercises make your muscles stronger. Even small
increases in strength can make a big difference in your ability.
We can find this type of exercise in Lifting weights, using a
resistance band with your own body weight.
3.3 Balance
Balance exercises help prevent falls, a public problem in older
adults. Many lower-body strength exercises also will improve
your balance. This type can be noticeable in Standing on one
foot, Heel-to-toe walk and Tai Chi.
3.4 Flexibility
Flexibility exercises stretch your muscles and can help your
body stay limber. Being flexible gives you more freedom of
movement for other exercises as well as for your everyday
activities. Some examples for that in Shoulder and upper arm
stretch, Calf stretch and Yoga.
3.5 Depending on the overall effect on the human body
Physical exercises can be generally grouped into two types:[7]
Aerobic exercise 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 aerobic exercise is
to increase cardiovascular endurance [8]
. Examples of
aerobic exercise include cycling, swimming, brisk
walking, skipping rope, rowing, hiking, playing tennis,
continuous training, and long slow distance training.
Anaerobic exercise, which includes strength and
resistance training, can firm, strengthen, and tone muscles,
as well as improve bone strength, balance, and
coordination. Examples of strength moves are push-ups,
lunges, and bicep curls using dumbbells. Anaerobic
exercise also include weight training, functional training,
eccentric training, Interval training, sprinting, and high-
intensity interval training increase short-term muscle
strength [9]
.
3.6 According to the intensities of the exercise it can also
divided to three categories, heart Rate is typically used as a
measure of exercise intensity [10]
. Heart rate can be an
indicator of the challenge to the cardiovascular system that
the exercise represents [11, 12]
.
Light exercise: Does not induce sweating unless it's a hot,
humid day. There is no obvious change in breathing
patterns, sleeping, writing, desk work, typing, very slow
walking, are examples for the first category.
Moderate exercise: It should raise your heart rate, make
you breathe faster and make you feel warm enough to start
to sweat after performing the activity for about 10
minutes. Breathing becomes deeper and more frequent.
You can carry on a conversation but not sing, bicycling,
very light effort, calisthenics, home exercise, light or
moderate effort are examples for the second one.
Vigorous exercise: will make you breathe hard, increase
your heart rate significantly and make you hot enough to
sweat profusely after 3-5 minutes. Breathing is deep and
rapid. You can only talk in short phrases, the examples for
this type include running, jogging, jogging in place,
calisthenics (e.g. pushups, sit-ups, pullups, jumping
jacks), heavy vigorous effort, rope jumping.
4. Need of Exercise
Everybody knows that the need of exercise in our daily lives,
but we may not know why or what exercise can do for us.
Exercise means, the daily practice of doing some physical
work. Exercise is the key to good health and fresh mind [13]
.
The daily practice of some physical work does not mean to
take stress on body, but it is actually the stress relieving
activity. A good health is obligatory for doing a good work. A
famous quote is there is awesome evidence that people who
lead active lifestyles are less likely to suffer from illness and
more likely to live longer. Exercise not only makes you
physically fitter but it also improves your mental health and
general sense of well-being. Getting fit is not just about
running on a treadmill for hours in your local gym, it can be a
dance class or a new hobby like fencing or mountain biking. It
could be a group or team activity like football or a karate class.
Whatever form of exercise you choose, you’ll practically
certainly meet new people and may make new friendships.
These recommendations can be achieved through 30-60
minutes of moderate-intensity exercise (five times a week) or
20-60 minutes of vigorous-intensity exercise (three times a
week) or a combination of both types. One continuous session
combined with multiple shorter sessions (of at least 10
minutes) is also acceptable [14]
.
5. Importance of Exercise
Each one of us has a physical body made of muscles, blood,
bones and various other living tissue. When any of these are
injured or not working properly then we get ill. Nobody likes
to be ill. So, it is important that we keep our body healthy and
fit. Exercising the body is one way of keeping it healthy. If we
do not exercise then our muscles become weaker and we are
3. ~ 24 ~
International Journal of Physical Education, Sports and Health
less able to do things properly. Also the bones can become
weaker and thus break easily. It is performed for various
reasons, including increasing growth and development,
preventing aging, strengthening muscles and the cardiovascular
system, honing athletic skills, weight loss or maintenance, and
merely enjoyment. Frequent and regular physical exercise
boosts the immune system and helps prevent "diseases of
affluence" such as cardiovascular, type 2 diabetes, and obesity
[15, 16]
. It may also help prevent stress and depression, increase
quality of sleep and act as a non-pharmaceutical sleep aid to
treat diseases such as insomnia, help promote or maintain
positive self-esteem, improve mental health, maintain steady
digestion and treat constipation and gas, regulate fertility
health, and augment an individual's sex appeal or body image,
which has been found to be linked with higher levels of self-
esteem [17, 18]
. Childhood obesity is a growing global concern,
[19]
and physical exercise may help decrease some of the
effects of childhood and adult obesity. Some care providers
call exercise the "miracle" or "wonder" drug—alluding to the
wide variety of benefits that it can provide for many
individuals [20, 21]
.
In the United Kingdom two to four hours of light activity are
recommended during working hours [22]
. This includes walking
and standing. In the United States, the CDC/ACSM consensus
statement and the Surgeon General's report states that every
adult should participate in moderate exercise, such as walking,
swimming, and household tasks, for a minimum of 30 minutes
daily [23]
.
6. Benefits of Exercise
Regular exercise makes the heart stronger and the lungs fitter,
enabling the cardiovascular system to deliver more oxygen to
the body with every heartbeat and the pulmonary system to
increase the maximum amount of oxygen that the lungs can
take in. Exercise lowers blood pressure, slightly decreases the
levels of total and low-density lipoprotein (LDL) cholesterol
(the bad cholesterol), and increases the level of high-density
lipoprotein (HDL) cholesterol (the good cholesterol). These
helpful effects decrease the risk of heart attack, stroke, and
coronary artery disease. In addition, colon cancer and some
forms of diabetes are less likely to occur in people who
exercise regularly [24]
. Exercise makes muscles stronger,
allowing people to do tasks that they otherwise might not be
able to do or to do them more easily. Every physical task
requires muscle strength and some degree of range of motion
in joints. Regular exercise can improve both of these qualities.
Exercise stretches muscles and joints, which in turn can
increase flexibility and help prevent injuries. Exercise may
also improve balance by increasing strength of the tissues
around joints and throughout the body, thus helping to prevent
falls. Weight-bearing exercise, such as brisk walking and
weight training, strengthens bones and helps prevent
osteoporosis. Other health benefits include the following:
6.1 Reduce stress and anxiety
Stress relief is one of the most common mental benefits of
exercise. Regular Exercise can help to manage physical and
mental stress. Exercise also increases concentrations of
norepinephrine, a chemical that can moderate the brain’s
response to stress. Being active greatly causes a reduction in
tress levels. Aerobic and anaerobic physical training helpful
for overall health. Study suggests that 30 Minutes Exercise for
5 or more days in a week, it helps in lowering the desperation
and mental stress [25]
. On the other hand Physical activity
makes you more tired so you’re more ready to sleep. Good
quality sleep helps improve overall wellness and can reduce
stress. Regarding anxiety, the warm and chemicals that are
released during and after any physical exercise can help people
with anxiety disorders calm down [26]
. Jumping on the track or
treadmill for some moderate-to-high intensity aerobic exercise
can reduce anxiety sensitivity [27]
.
6.2 Boost happy chemicals
Exercise releases endorphins, which create feelings of
happiness and euphoria. Studies have shown that exercise can
even improve symptoms among the clinically depressed [28]
.
For this reason, doctors recommend that people suffering from
depression or anxiety. In some cases, exercise can be just as
effective as antidepressant pills in treating depression. Higher
energy levels resulting from exercise help a person in
remaining fresh and happy. Following a suitable exercise
program can add some fun and brightness to the day. Working
out for just 30 minutes a few times a week can instantly boost
overall mood.
6.3 Improve self-Confidence and self-Image
Physical fitness can boost self-esteem and improve positive
self-image. Regardless of weight, size, gender, or age, exercise
can quickly elevate a person's perception of his or her
attractiveness, that is, self-worth [29]
. It has been proved that in
less time of aerobic exercise and resistance training method
definitely will help to improve self-image [30]
. One of the latest
research was in consistency with most of the previous studies
which found significant relationship between physical activity
and self-esteem by using different study designs and self-
esteem scales. This finding can be considered to recommend
increased physical activity participation for college student
who face self-esteem problems [31]
. Even if you will take your
workout outside and start Exercising in the great outdoors can
also increase self-esteem even more [32]
.
6.4 Increase brainpower
Various studies on mice and men have shown that
cardiovascular exercise can create new brain cells (aka
neurogenesis) and improve overall brain performance [33]
.
Studies suggest that a vigorous workout increases levels of a
brain-derived protein (known as BDNF) in the body, believed
to help with decision making, higher thinking, and learning [34]
.
6.5 Sharpen memory
Regular physical activity increases memory and ability to learn
new things. Getting sweaty increases production of cells in
hippocampus responsible for memory and learning [35]
. For this
reason, research has linked children’s brain development with
level of physical fitness, but exercise-based brainpower isn’t
just for kids, regular exercise can boost memory among adults,
too. A study showed that running sprints improved vocabulary
retention among healthy adults [36]
.
6.6 Improves muscles and bones strength
Exercise involves a series of sustained muscle contractions, of
either long or short duration, depending on the nature of the
physical activity. Muscle-strengthening activities can help you
increase or maintain your muscle mass and strength. Strong
muscles and ligaments reduce your risk of joint and lower
back pain by keeping joints in proper alignment. Additionally,
with exercise improvements to the circulatory and respiratory
systems can facilitate better delivery of oxygen and glucose to
the muscle [37]
. Research shows that doing aerobics bone-
strengthening physical activity of at least a moderately-intense
4. ~ 25 ~
International Journal of Physical Education, Sports and Health
level can slow the loss of bone density that comes with age,
along with that hip fracture is a serious health condition that
can have life-changing negative effects, especially if you're an
older adult. But research shows that people who do 120 to 300
minutes of at least moderate-intensity aerobic activity each
week have a lower risk of hip fracture [38]
.
6.7 Reduce the Risk of Heart Diseases
The heart is a muscle and needs exercise to stay in shape.
When it's exercised, the heart can pump more blood through
the body and continue working at optimal efficiency with little
strain. This will likely help it to stay healthy longer. Regular
exercise also helps to keep arteries and other blood vessels
flexible, ensuring good blood flow and normal blood pressure.
Daily exercise helps in strengthening of heart muscles. It helps
maintain desired cholesterol levels. Daily physical activity
reduces one’s chances of stroke and the risk of heart disease.
According to the American Heart Association (AHA),
exercising 30 minutes a day, five days a week will improve
your heart health and help reduce your risk of heart disease.
You can even break it up into quick and manageable 10-
minute sessions, three times a day [39]
.
6.8 Preventing Obesity
Obesity and overweight are associated with increased risk for
hypertension, osteoarthritis, abnormal cholesterol and
triglyceride levels, type 2 diabetes, coronary heart disease,
stroke, gallbladder disease, sleep apnea, respiratory problems
and some cancers [40]
. Obesity is a significant health problem
all over the world for all ages. Genetics can play a role in the
possibility that a person will become obese, the condition
occurs when the amount of calories consumed exceeds the
amount of calories expended over a long period of time. The
more you exercise, the easier it is to keep your weight under
control. Excess calories are stored as fat in the body, and with
long-term caloric excess, an individual eventually becomes
obese. Exercise can help prevent excess weight gain or help
maintain weight loss. When you engage in physical activity,
you burn calories. The more intense the activity, the more
calories you burn. Regular exercise (and proper nutrition) can
help reduce body fat. Weight loss will achieve most effectively
when we follow a cardiovascular exercise of moderate-
intensity activity accumulated over 5-7 days per week. Eating
a healthy diet are ways in which to combat obesity [41]
.
6.9 Exercise and Diabetes
Diabetes and exercise go hand in hand, at least when it comes
to managing your diabetes. Exercise can help you improve
your blood sugar control, boost your overall fitness, and
reduce your risk of heart disease and stroke. But diabetes and
exercise pose unique challenges, too. To exercise safely, it's
crucial to track your blood sugar before, during and after
physical activity. You'll learn how your body responds to
exercise, which can help you prevent potentially dangerous
blood sugar fluctuations. The affect physical activity has on
your blood glucose will vary depending on how long you are
active and many other factors. Physical activity can lower your
blood glucose up to 24 hours or more after your work out by
making your body more sensitive to insulin [42]
.
6.10 Exercise and Cancer
Exercise is one of the most important actions you can take to
help guard against many types of cancer. Up to one-third of
cancer-related deaths are due to obesity and a sedentary
lifestyle, including two of the most common cancers in the
United States, breast and colon cancer [43]
.
Many people exercise to prevent heart disease, but exercise
can also play a key role in preventing and reducing the danger
of many cancers. It is estimated that 30 to 60 minutes of
moderate to vigorous physical activity per day is needed to
protect against colon cancer, endometrial cancer and lung
cancer [44, 45]
. Most studies suggest that 30 to 60 minutes per day
of moderate- to high-intensity physical activity is associated
with a reduction in breast cancer risk also, there is one recent
study suggested that regular vigorous activity could slow the
progression of prostate cancer in men age 65 or older[46]
.
7. Conclusion
Exercise not only makes you physically fitter but it also
improves your all body health and general sense of well-being.
Physical activity or exercise can reduce the risk of developing
several diseases like type 2 diabetes, cancer and cardiovascular
disease. Daily 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. Physical activity and exercise can have
immediate and long-term health benefits. Most importantly,
regular activity can improve your quality of life. A minimum
of 30 minutes a day can allow you to enjoy these benefits.
8. Acknowledgment
The Author would like to express his gratitude to the Vice
Chancellor RAKMHSU, Deans, Faculty/Staff and students for
their Valuable support and contribution.
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