- Exercise & Fitness
Regular Exercise - Improve the quality of our life
The advantages of exercise are both physical as well as psychological. The level of physical fitness, health, well-being and life expectancy can be doing regular, strenuous exercises. Through the strenuous physical exercise, we are able breathe more deeply and also to get more oxygen into our lungs, our heart need to work harder to pump blood to the muscles. Strenuous exercise will make our heart, lungs and body muscles stronger and more resilient. By exercising frequently, our joints stay supple and healthy. In addition, regular physical exercise promotes better sleep and relaxation, helps us to reduce stress and increase our metabolic rate. When we are physically fit, we are generally more alert, better able to concentrate and more self-confident. Although most people nowadays knows that the benefits of regular exercises, however almost nine out of ten of people refuse to spend at least 30 minutes doing exercises every other day. Their main excuses always are lack of time, energy and motivation. Yet, regular exercise is definitely one of the single most important things we can do to improve the quality of our life.
There is absolutely no doubt that regular exercise, when approached in a common sense manner, can improve the way you feel physically and emotionally. You are bound to increase your heart rate and decrease stress level, whether you play a game of soccer, tennis, basketball or jog for half an hour in a park. Both outcomes are good. Even low levels of physical activity, such as walking, house cleaning and gardening promote better health, which in turn give you a better self-image and confidence to try a little harder. Involvement in sport and exercises should be primarily for enjoyment, for a sense of sportsmanship, to socialize and exercise your muscles and joints. Don’t forget to play just for the fun of it and for relaxation. You don’t need to be competitive or to win a game to have fun and enjoyment as well as physical exercises.
There are many exercises we can do. Some of the most beneficial dynamic exercises are aerobics, swimming, riding a bike and jogging. Power walking or speed walking is a painless and cheap way to begin an exercise program. Besides being a natural form of exercise, walking in a natural and peaceful setting can clear your head and fill your lungs with fresh air. It is important to choose some type of exercise you enjoy doing. Participating in sports such as soccer, tennis, mountain bike riding is a great way of keeping physically fit. Choose activities you enjoy so that the exercise will be more of a pleasure than a chore. If you like it, you are going to stick to it.
Some people make exercise as a social activity. It can be more enjoyable when you exercise with a group of friends. Besides, it’s a great way of meeting new friends and has some fun. You don't have to spend hours and hours exercising. You only need to participate to a certain type of exercise you choose for a period of 30 minutes three to four times a week to keep your heart and lungs strong. Depending on your age and physical condition, set up a simple regular exercise program to suit you and that fits your schedule. Start gentle and be careful not to pull and strain your muscles. If you don’t like exercise programs or sports, then go for gardening or working around the house can be good ways to stay physically active, provided it is done vigorously enough. People who have had little or no vigorous exercise in the past few years should consult their physician before beginning any exercise program.
What type of physical fitness is important? Technically, there are four category of physical fitness:
Technically, there are four components to physical fitness:
1. Aerobic or cardiovascular endurance fitness: the ability to perform low-intensity exercise for extended period of time.
2. Muscular strength: the ability to exert force on external resistance; for example, lifting a bag full of groceries or pushing a heavy lawnmower requires strength.
3. Muscular endurance: the ability to continually use a muscle to create force; for example, lifting 20 heavy boxes.
4. Flexibility: the range of motion and ease of movement of various muscle groups.
All aspects of fitness are important, but aerobic fitness seems to have the greatest impact on the quality of sleep and stress management. A regular program of aerobic exercise can produce a number of other health benefits, which included an increase in circulatory capacities, control of weight, and maintenance of an appropriate blood cholesterol profile. In non-technical terms, a fifth category of fitness could be added: Leisure. This relates to changing gears every so often through a fitness or leisure activity. Getting away from it all through fishing, mountain climbing, swimming at the seaside or lake and hiking, for example, helps to provide an escape from everyday routines. Thus, while exercise provides lots of physical benefits, it also provides a range of mental benefits that should not be forgotten.
Make sure that you do not take exercise to the extreme and be caught in the behavior known as exercise obsession. If you find out that you are working out seven days a week at a high intensity level and your exercises are interfering with work, family life or social life, try backing off a little. Consider substituting a social activity, a new hobby or rest in place of one or two workouts. You may enjoy the break. As a result, exercise may become more pleasurable. There is nothing wrong with taking a break from exercise or reducing the intensity and duration of your workouts. Some experts support the idea of taking a week off every few months to recharge. If you think you may be overdoing it and would like specific advice on how to handle the matter, consult your physician or your fitness instructor.