In order to live a better and healthier life, it is necessary to change the sedentary habit and cultivate a lifestyle in which you regularly exercise, have a balanced diet and a positive mental attitude. If you sit still for a long time, it seems difficult to start a more active lifestyle, but after you take the first step, it is not that difficult.
Physical activity is any movement produced by muscles that can bring about so-called “physical health“. Factors related to physical health are composed of cardiovascular endurance (aerobic), muscle strength and endurance, flexibility and body. Proper exercise is very important. It can help improve agility, coordination, balance, mental health and metabolism.
What is physical excercise and what are its types?
Physical activity includes all activities, even the simplest activities such as housework, work and leisure activities. These activities refers to a very specific structural exercise, depending on the type of activity, such as three sets of leg stretching exercises. Physical activities and exercises are of the following types
Stimulates the cardiovascular system and promotes metabolism; even fast walking, swimming, cycling and running are also beneficial.
Muscle Enhancement Activities
Helps maintain efficient muscles through activities such as weight lifting.
Balance and stretching activities
Help reduce falls and trauma, while maintaining the elasticity of muscles and tendons, improving postural stability.
How to determine the type of physical activity perfect for you?
Many people ask me this question that how can they determine which exercise is good for them. Here are some simple parameters to determine the type of exercise for you.
The amount of oxygen the body can absorb and use; exercise that consumes a certain percentage of the body’s maximum oxygen consumption. Choose an exercise depending upon your oxygen intake.
To determine the exercise intensity, you need to measure the percentage of the maximum heart rate to determine the range of exercise frequency values determined by different training goals.
MET represents the intensity of the task. A MET is equivalent to the minimum intensity of exercise, corresponding to the person resting and the oxygen consumption at rest, which consumes 3.5ml of oxygen per kilogram of body weight per minute. Intensity is a multiple of the basal metabolic rate. Moderate intensity is equivalent to 3 to 6 METs. Higher or lower values represent intense and moderate intensity (ACSM), respectively.
Doing excercise has many benefits: it strengthens the cardiovascular system, improves posture, improves balance, promotes lung health, and reduces the risk of major diseases. To understand the benefits of exercise you must know the importance of maintaining a good health. As the saying goes, if iron is not smelted it can’t be made into steel, and if people don’t exercise, they cannot be healthy.
The importance of maintaining health
The benefits of achieving and maintaining a good physical and healthy state are the ability to effectively carry out daily activities with good strength, endurance, flexibility and cardiopulmonary fitness levels. Increasing activity levels can reduce the likelihood of getting sick, such as high blood pressure, cardiovascular disease, stroke, diabetes or cancer. In order to improve health, we must adhere to exercise and follow the latest guidelines jointly proposed by the American College of Sports Medicine (ACSM) and the American Heart Association (AHA). These recommendations apply to people between the ages of 18 and 65. In general, they recommend at least 30 minutes of physical activity every day.
Specific benefits of exercise-Both physical and mental
Improve growth during adolescence.
Physical growth during adolescence is the fastest, excercise can make each organ in the body get enough oxygen and nutrients to promote its growth and development. It can improve the body’s metabolism, promote bone growth, increase bone density, strengthen muscles, improve cardiopulmonary function, and increase lung capacity. The adjustment function of the nervous system of people who exercise regularly is strengthened, and their skills are more agile and flexible.
In addition, physical exercise can consume fat and increase muscle. Emotional and social development is very important in adolescence. Teenagers can cultivate good qualities such as bravery and hard work. They can bravely pursue their dreams and persist in their efforts. In addition, participating in some team sports competitions can make young people feel the results of competition awareness and unity and cooperation, which will help them in learning how to coordinate interpersonal relationships, how to compete and how to show their talents and strength.
In short, life is movement, and health cannot be separated from exercise. Physical exercise can help teenagers overcome physical and psychological obstacles and promote their physical and mental health.
Improve cardiovascular system.
The heart is effectively contracted and the blood circulation smoothens, which can promote coronary blood supply. Consistent exercise can lower your heart rate, including your heart rate at rest. It can also improve the elasticity of blood vessels and help lower blood pressure.
Strengthens the skeletal muscle system.
Increased bone and muscle mass and increased muscle strength and flexibility not only prevent osteoporosis and sarcopenia (refers to a syndrome caused by continuous loss of skeletal muscle mass and decreased strength and function. The skeletal muscle begins to age from the age of 40, and the quantity and quality decrease by about 8% per year on average). When the muscle is reduced to a certain extent, it will affect health, but also not provide general support for the spine and muscles. Active exercise also helps prevent falls and fractures in the elderly.
Clean your respiratory tract.
The enhanced expansion of the alveoli helps to inhale oxygen, ensure adequate breathing, and limit the reduction in breathing caused by aging.
Improve metabolism and body composition.
Exercises help reduce body fat mass, increase lean body mass, and increase the ratio of muscle to fat. Increased energy expenditure helps control weight.
Good psychological factors.
When you are in good health, you can thoroughly enjoy life and carry out various long-term activities. Physical exercise can improve the nervous system function, enhance memory and reaction ability, and improve learning efficiency; at the same time, physical exercise can make teenagers form optimistic emotions and cheerful personality, reduce and avoid the phenomenon of depression and anxiety.
Consume excess energy.
The excess energy ingested is converted into fat and stored, and once obesity comes, then the problem of chronic diseases will come, and exercise can consume a certain amount of energy, so that the body can achieve energy balance.
Take away lipid particles from the blood vessel wall.
British research shows that exercise can increase the content of high-density lipo-protein in the blood, thereby accelerating the discharge of fat in the blood. Otherwise, people will eat high-fat food for a long time, and the lipids in the blood will be deposited in the blood vessel wall, forming atherosclerosis. Therefore, if you want to keep your blood vessels healthy, then exercise!
Prevent lifestyle diseases.
Lifestyle diseases occur due to poor eating habits, lack of physical activity, smoking, alcoholism, and emotional stress. 75% of people in developed countries die from these lifestyle diseases. The vast majority of health problems and premature deaths in the world can be prevented by human behavior. As long as the lifestyle and behavior are changed, the mortality rate can be reduced by 50%.
Maintain body balance.
First, exercise can strengthen bones, joints and muscles, prevent osteoporosis, improve joint flexibility and strengthen muscle strength; second, exercise can improve the regulating function of nerves and endocrine systems, and improve the intricate changes of nerves and endocrine systems to human judgment, ability, and timely, coordinated, accurate, and rapid response; Finally, exercise can adapt the human body to changes in the internal and external environment, maintain normal life activities of the body, enhance and maintain the functions of various organ systems, and promote blood circulation and improvement. Functions such as respiration, digestion, sleep, and endocrine are conducive to the normal and coordinative function of various organs. Exercise can guarantee the delivery of various nutrients to muscles, blood vessels, organs, and ensure that all parts of the body are in the best condition.
How to start exercise effectively?
Many people say there is no time for physical activity, but for a healthier lifestyle, starting exercise is not as difficult as it seems and some of the people complain that they don’t even like exercise but want to start it. Here are some steps that will help you:
Choose your favorite activity
Reaching good health and maintaining it is not as difficult as it seems. You don’t even need to have a lot of free time, you don’t need to go to the gym or do physical exercises; you just need to change your habits and adopt a more active lifestyle. At least 30 minutes of physical activity per day is enough to keep in shape.
It is important to remember that any form of physical activity is exercise. You can exercise at any time; for example, go to work by bike, park your car farther than usual, or walk to work. These good habits will make you feel better, because your body will tell you that you feel better when you exercise.
Some other tips on how to start more exercise are
- Start exercising as soon as possible with moderate-intensity activities, and then gradually increase the intensity. Including strength, endurance, flexibility and balance exercises.
- It is best to have a physical examination before starting physical activity to avoid any problems during exercise.
- Before starting a training session, you should set aside time for warm-up exercises. Even if you want to make the best effort, you have to do it step by step.
- Try to do at least 150 minutes of moderate-intensity aerobic exercise every week. It is recommended to exercise 30 minutes a day, or at least every Friday. A quick walk to work can be the start.
- At least two to three days a week for strength training to exercise the main muscle groups.
- Try to do some stretching exercises to improve the flexibility and balance of the joints at least three times a week.
- Choose activities that you like and can enjoy, so you can exercise regularly and step by step. Exercising too fast or overloading often leads to injury; improper exercise increases the risk of injury because the body is not prepared. The load should be gradually increased to adapt the body to the new weight. If you feel pain while exercising, stop immediately. Pain is often the wrong signal-don’t ignore the body’s language. Please consult a doctor as soon as possible.
- Communicate with the coach, he will help you learn the correct exercise skills, especially when you want to use fitness equipment; learning the correct weight lifting method can increase strength and avoid trauma.
Note: If your body experiences pain the next day, don’t worry: it’s normal because your body needs to adjust. These small pains indicate that your muscles have been resting for too long.
Why even after exercising your health gets worse?
Too little exercise is the root cause of all modern sub-health diseases. For the modern urban population, the nature of work and travel is “sit and go, get out of the car” lifestyle. Most people are generally not doing any kind of exercise. Life is about exercise, aerobic exercise has many benefits for the human body. Performing a little exercise can have bad effects on health. Here are the main reasons why your exercise is not paying you off
1. No cardiopulmonary exercise test
All exercises are not the same and not all people are suitable for the same exercise intensity. For a safe and scientific exercise, cardiopulmonary testing is the basic measure to find the best exercise for yourself. Through the cardiopulmonary exercise test, we can accurately assess the body’s activity ability, exercise endurance and heart function, evaluate the situation of heart function during exercise, predict your maximum activity ability, find your own aerobic exercise boundary, and then formulate your scientific, safe and effective aerobic exercise.
2. Too little carbohydrate intake
If you want to lose weight, you must actively control the intake of sugar and fat. Therefore, some people eat little or no carbohydrates during this period. In fact, this is very harmful. Although the control of carbohydrate intake seems odd during dieting, it is still necessary to eat a certain amount every day. The reason is that the sugar converted by carbohydrates is an important energy supply for the immune system. If you do not eat it at all, it will inevitably affect the body’s resistance.
3. Lack of sleep
Finnish researchers conducted an experiment and found that people who sleep less than 5 hours a day have much weaker B cell activity than people who sleep 8 hours a day. B cells can produce antigens that help the body’s immune function improve. It directly affects people’s resistance, so whether it is for weight loss or shaping, you must pay attention to the combination of work and rest during exercise to ensure adequate rest.
4. Sports are not scientific
When exercising, if the exercise intensity is too low, and the exercise effect is often not achieved. If the intensity of exercise is too great, it will not be effective in strengthening the body, but it will cause discomfort such as osteoarthritis, muscle damage, fatigue, and even cause hypertension, hyperlipidaemia, coronary heart disease and diabetes to heart patients. Bringing a huge burden, leading to overwork injury of the heart, and even causing sudden cardiac death.
Note: If you want to exercise, you need a complete exercise prescription from an expert.