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Benefit of exercise

Updated on September 8, 2011

Role of Exercise

Exercise is a physical activity of the body which enhances or maintains physical fitness and overall health. It is performed for various reasons. These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Exercise increases heart rate (beats per minute), cardiac output (volume of blood ejected out by each ventricle per minute), and breathing rate. It also increases energy expenditure, increase the production of new red blood cells, burning of fats and thus improving health conditions. Sweating decreases salt content in blood, so it is useful for people suffering from hypertension, it also decreases oxidative stress and increases nitric oxide availability.

Aerobic exercise is a mild type of exercise whereby it increases heart rate slightly and over a prolonged period of time, with consumption of oxygen and will utilize fats instead of carbohydrate for energy. Don’t let your heart rate go beyond the recommended value as it will be anaerobic exercise which will burn the carbohydrates than the fats, not only that it will produce large amount of lactic acid which will disrupt the breaking down of fats. This exercise strategy is suggested by the American Diabetes Association and it’s applicable to all three diseases;

Using formula 220-age to find out your optimum heart rate

Heart rate should be in between 50%-75% within the value given in the formula

3-5 times a week and not more than two days without exercise

Or 30min–60 min a day at 50%-75% of heart rate 3-4 times a week

Exercises: walking, jogging, cycling, swimming, aerobic dancing, racket sports, or rowing.

If you have no time, maybe these strategies may help you during in your working hours, take a short walk around the block, walk up the stairs instead of taking the elevator, or park your car a little farther away from your destination. At home, do rake the leaves, mow the lawn or play actively with the kids. All this improves your general health and the following 3 diseases.

Exercise promotes the shift of glucose from blood to tissues and thus reducing the blood glucose level, so it is insulin independent. It also promotes the responsiveness of the body towards insulin. People who are suffering from diabetes can also perform vigorous activities; however, when the patient is ill or if the person’s blood sugar level is above 300 mg/dl, then the patient should not exercise. It is because when the person performs an exercise the liver breaks down glycogen into glucose, and when they are in this state, it is harder to control the blood glucose level on their own.


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    • GT Ooi profile imageAUTHOR

      GT Ooi 

      6 years ago from Penang, Malaysia

      Thank you very much for your comment, this is a good energy to continue for more.

    • calvincho profile image


      7 years ago from George Town

      exercise is indeed an essential element of our life.

    • profile image


      7 years ago

      Good article. Agree with you, exercise enchances or maintains physical fitness and overall health. We should self-discipline ourselves to spend at least 30 minutes a day and 3 times a week to do exercise. I have started my yoga class 2 months ago and see a great different; backache problem improve,lose 2kg weight and mind more alert. Thanks for sharing the information.

    • calvinlau88 profile image


      7 years ago from Malaysia

      thanks for sharing

    • umakeit profile image


      7 years ago

      To exercise is good for our health. The problem is to make it routine is a challenge to many of us. Thanks for sharing.

    • martinyz profile image


      7 years ago

      Just bought a Yoga DVD. Have to admit that the joints are cracking. Will try to exercise at least 3 times weekly - as suggested.

    • idex231 profile image


      7 years ago from MY

      I agree with activedragon, discipline is my main obstacle. Got to find motivations to start ... thanks for the reminder.

    • limph3215 profile image


      7 years ago from Malaysia

      I like exercise but always try to get excuse for not doing so. It's time to step out the first step. Thanks for sharing.

    • profile image


      7 years ago

      Need motivation to get on to exercise, is there any real carrot to motivate for physical exercise

    • activedragon profile image


      7 years ago

      The only parts of my body that exercise most of times are my fingers and wrist. Typing on the keyboard and using the mouse. :)

    • My Footprints profile image

      My Footprints 

      7 years ago from MY

      Everyone knows the importance and benefits of exercising. However, doing it requires discipline. Well, great reminder. Time to hit the gym or the jogging track.

    • activedragon profile image


      7 years ago

      The biggest problem when coming to exercise is self-discipline. Most people know the importance of it but unfortunately it's always the lazy bone that took control. :)

      Thanks for the useful info.

    • klyyong profile image


      7 years ago

      Yes, obviously it is important to be physically active to stay healthy. We do not have to be as good as an athlete but at least exercise to burn up extra fuel in our body. Thanks.

    • beginners-dslr profile image


      7 years ago from Malaysia

      For me, walking briskly and doing household chores are my approaches of staying healthy, despite busy life. I think the key of physical activity is to find the appropriate exercise that suits an individual as one will be more likely to stay motivated if it is fun. Thanks for the great sharing!

    • bjtutu profile image


      7 years ago from Malaysia

      I'm frequent exerciser. Indeed it is great to do exercise 2-3 times a week. But sometimes due to work, people always unable to follow exactly the exercise routine required. Just a suggestion, walking 10000 is also one of the option for those who are busy with works. Thanks for sharing the information especially on the heart rate stuff.


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