Doing daily exercise prevents diseases
 |
| Doing daily exercise prevents diseases |
The results of a new American study showed that the daily exercise rates among adults are still below the expected level of health. According to the results of the National Center for Health Statistics report in the United States, issued on June 28 (last June), only one in four adults exercise at the medically recommended level.
- Gymnastics
The researchers included more than 155,000 adults aged between 18 and 64 years in preparing this report. This was commented by Professor William Robert, former president of the American College of Sports Medicine and professor of family medicine at the University of Minnesota, by saying: “Daily exercise reduces the incidence of heart disease, high blood pressure, diabetes, obesity, depression and a number of other medical conditions.” Professor Robert added that any amount of exercise is good for health, and one can start with a daily walk for five minutes, and then gradually increase in that period, up to walking 30 minutes a day. He added, "Any physical activity is beneficial, whether walking or jogging, and the goal is to start exercising."
Types of exercises
Modern medical advice indicates the practice of:
Muscle training at least twice a week
Do two types of aerobic exercise, either 150 minutes per week of moderate intensity aerobic exercise per week, or 75 minutes of vigorous aerobic exercise per week.
Under the heading "Benefits of Daily Exercise," the researchers from the Mayo Clinic say, "The health benefits of regular exercise and physical activity are hard to ignore. Everyone can benefit from exercise, regardless of age, gender or physical ability.”
It is true that it is best to exercise in the gym that has several means to facilitate a variety of exercises, but even simple behaviors can be very beneficial, such as using the stairs instead of the elevator, parking the car away and then walking a few hundred meters when going to work Or stores, walking through phone calls instead of sitting. Thus, one can raise the level of his daily physical activity without being in the gym on a daily basis.
The researchers reported that the health benefits include maintaining a normal body weight. Exercising, on a daily basis, can help prevent body weight gain, and can help maintain weight loss when following a healthy diet. The more a person exercises, the greater the amount of calorie energy burned by the muscles, and thus the body gets rid of the accumulation of fat and reduces the chances of its re-accumulation in the body. The higher the duration and intensity of these exercises, the higher the level of his body's benefit from that in controlling any increase in body weight.
Disease prevention
And physical exercise contributes to preventing chronic diseases, as diseases such as cardiovascular disease, high blood pressure, cholesterol and triglyceride disorders, diabetes, joint diseases, osteoporosis, and obesity are some of the chronic diseases that many medical studies have proven that Physical exercise is a useful way to prevent infection.
For example, physical exercise raises the level of heavy, good HDL cholesterol, reduces the level of TG triglycerides, lowers high blood pressure, increases the efficiency of blood flow to the heart and brain, helps regulate the body's conduct of biochemical processes, and increases perfusion. blood vessels, which reduces the risk of osteoporosis.
The results of dozens of medical studies indicated that there are positive health effects of physical exercise on brain health and mental health, and there are several mechanisms to explain the feasibility of physical exercise in improving mood, reducing anxiety and reducing the risk of depression. Including that, during the exercise of that daily share of physical exercise, the body secretes a number of chemicals and hormones that help the brain feel happy and psychologically comfortable.
Also, daily exercise of moderate intensity enhances blood flow to the brain, which contributes to maintaining the health of the cerebral arteries and the health of the various parts of the brain, especially those responsible for activating memory, improving mood and facilitating sleep. This is in addition to the effects of physical exercise in improving body weight and removing sagging, which improves the appearance of the body and highlights muscle growth in it, aspects that enhance self-confidence and improve the level of self-esteem.
Exercising, which includes muscle-strengthening exercises, body balance exercises and muscle flexibility exercises, all contribute to strengthening muscular endurance and enhancing balance when performing physical activities that require endurance, such as carrying luggage and performing tidy or household maintenance. Aerobic exercises also increase the efficiency of the work and endurance of the heart and lungs to accomplish the muscular effort in those daily household or functional chores.
Many medical sources report that daily physical activity, and practicing various types of exercise, such as walking, swimming and jogging, help facilitate sleep more quickly and also help deepen sleep, and reduce the risk of insomnia.
Basic steps of a daily fitness program
> Starting a fitness program may be one of the best things one can do to maintain and enhance their health. This can reduce the risk of chronic disease, improve balance and body proportions, help you lose weight, and boost self-esteem. These benefits can be reaped regardless of a person's age, gender, or physical capabilities.
If a person has never exercised, especially over the age of forty, and one has any health concerns, they can see a doctor and talk to them about it. When designing one's own fitness program, one should set practical goals to make daily exercise a habit.
Aerobic exercises are one of the best healthy exercises. It was called aerobic, because it ensures that the muscles use oxygen in the process of producing energy and burning fuel. Therefore, it enhances the capabilities and health of the heart, lungs, muscles and bones. Examples include brisk walking, jogging, swimming, cycling, and others. To ensure that the exercise remains an aerobic type, and does not shift to the anaerobic type, one adjusts the rate of increase in the heart rate caused by the physical exertion.
To clarify, during exercise, the heart rate rises, and there is a term called “maximum heart rate.” In aerobic exercises, the heart rate required for exercise is between 65 and 75% of the “maximum heart rate.” heart beat". A person can calculate their "maximum heart rate" through the following mathematical steps: first, subtract the amount of age from the number 220, and secondly, calculate 75% of it. For example, for a fifty-year-old person, their maximum heart rate is 220 minus 50, which equals 170 beats per minute. 75% of it is 127 beats per minute. That is, he has to jog as much as his pulse does not exceed 127 beats per minute. And if he wants to increase the speed of jogging or increase the duration of jogging, then he must gradually gradually achieve these increases in the heart rate.
Muscle strength exercises preserve and increase muscle strength, endurance and stability, and are practiced at least two days a week. The recommended range is between 8 to 10 times of exercises that use the large muscle groups in the body, through the use of weights as something that creates disability and requires resistance from the muscles, up to the voluntary stress of that group of muscles in that one exercise.
Starting and concluding with muscle flexibility exercises is very useful, because most aerobic exercises, strengthening exercises and building muscles, may cause stiffness, contraction and tension in the muscles, so it is useful to perform flexibility and stretching exercises. These exercises can be practiced before and after the daily exercise session. What is required is to perform flexibility and stretching exercises for the muscles gently and without causing pain in the muscles, and to keep this position for thirty seconds and then give the muscle a rest. There are several ways to perform this very useful type of exercise for different muscle groups in the lower or upper extremities or the back.