- Exercise & Fitness
Benefit of exercise
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.