Benefits of exercise



Contents

  • 1 exercise
  • 2 benefits of exercise
  • 3 types of exercise
  • 4 global recommendations for playing sports
    • 4.1 The 5-17 age group
    • 4.2 Age group 18-64 years
    • 4.3 Age group 65 years and over
  • 5 References

Exercise

Physical activity is defined according to the World Health Organization (WHO) as any physical movement produced by skeletal muscles, which requires energy consumption, while aerobic exercise is defined as a subcategory of physical activity; so that it is repetitive, organized, and planned with the aim of enhancing physical fitness The World Health Organization considered that inactivity is the fourth major risk factor for global deaths, and it is considered a major cause of about 21-25% of colon and breast cancer cases , 27% of diabetes cases , and about 30% of cases of disease. Coronary heart. [1]

Benefits of exercise

Exercise has many benefits that cannot be ignored. It benefits everyone, regardless of their age, gender, or even their physical abilities, and here are some of its benefits: [2] [3]
  • Bone and Muscle Health: Exercise helps build muscle, because of its ability to stimulate the secretion of hormones that help muscles absorb amino acids, which contributes to muscle growth and reduces muscle losses resulting from age, in addition to helping To increase bone density in childhood, and to prevent osteoporosis in later stages of life.
  • Weight loss: The practice of aerobic exercise is very important to lose weight the right way, where sports practice is working to increase the speed of the rate of processes of metabolism in the body; which in turn leads to increased burning of calories on a daily basis, and maintain muscle mass, and weight loss at the same time .
  • Prevention of chronic diseases: Exercise helps improve cardiovascular health, increase insulin sensitivity in the body, and also helps lower blood pressure and reduce blood fat levels, and one study indicates that exercising with coronary heart disease is important in rehabilitation My heart is to them, whether this is aerobic exercise (Aerobic Exercise) or Resistance Exercise. Sports also help in secondary prevention and continuous improvement in patients living with the disease. In contrast, lack of exercise for periods of time Sira leads to a significant accumulation of fat in the abdominal area, thus increasing the risk of developing type 2 diabetes, heart disease , and early death. [3] [4]
  • Memory and brain health: Regular exercise helps improve brain functions, protect memory, as well as improve thinking skills, by:
    • Increased heart rate, thereby increasing blood and oxygen flow to the brain.
    • Stimulating the production of certain hormones helps boost the growth of brain cells.
    • Prevention of chronic diseases that affect brain function.
    • Hippocampus, a vital part of the brain responsible for memory and learning.
    • Reducing brain changes as a result of Alzheimer's disease or schizophrenia (Schizophrenia).
  • Pain control: Exercise has positive effects on various conditions, as it helps increase pain tolerance, in addition to alleviating it in some cases.
  • Sleeping and relaxing: Exercising regularly regardless of its quality, whether it is aerobic exercise, resistance training, or a combination of both, will help you sleep better, in addition to being active during the day.
  • Skin health: Exercising regularly helps increase blood flow and increase the body's natural production of antioxidants that protect skin cells from the effects of aging.
  • Feeling happy: Exercising regularly helps improve mood and reduce feelings of anxiety and depression by increasing the brain's sensitivity to Serotonin and Norepinephrine, as well as increasing endorphine production (English: Endorphins); It helps to produce positive feelings and reduce the feeling of pain.
  • Increased sexual drive: Exercise helps to enhance sexual performance and desire in men and women, as well as reduce the risk of erectile dysfunction in men.

Types of exercise

There are many exercises that a person can do, and here are the four most important types of these exercises: [5]
  • Aerobic exercises: They are exercises that increase the heart rate and breathing, and are very important for many body functions.
  • Balance exercises: These exercises help to improve balance and reduce falls, and these exercises are especially important when getting older.
  • Stretching exercises: Regular stretching exercises lengthens the muscles and makes them more flexible, which increases the range of movement, reduces injuries, and a feeling of pain.
  • Resistance exercises: These exercises help to strengthen muscles, promote bone growth, as well as reduce blood sugar and control weight, and also help to balance, relieve tension and lower back and joint pain.

Global recommendations for exercise

Age group 5-17 years

This age group is recommended to practice a minimum of 60 minutes a day from moderate to high-intensity exercises; physical activities for this group include matches, play, and exercises planned by the family or school, and it is recommended that the largest share of exercises be aerobic, In addition to exercising high-intensity physical activities at least three times a week, to strengthen bones and build muscle. (WHO): [6]

The age group is 18-64 years

According to the World Health Organization, this age group is recommended to exercise at least 150 minutes of moderate-intensity aerobic physical activity and distribute it throughout the week, or at least 75 minutes of high-intensity physical activity and distribute it throughout the week, or a mixture of moderate to high-intensity physical activity Physical activities for adults of this age group include recreational physical activities, leisure time activities, walking or biking, professional activities, or household chores. It is also recommended that resistance activities that include major muscle groups be added, in addition to increasing the period of Exercise moderate to intense aerobic activity to 300 minutes per week, or 150 minutes of high-intensity aerobic physical activity each week, or a mixture of moderate to high-intensity aerobic activity to derive more health benefits from exercise. [6]

Age group 65 years and over

There are many recommendations for optimal exercise, in order to improve cardiovascular fitness, muscle fitness, and bone health, and reduce the risk of noncommunicable diseases, depression, and cognitive decline. Among these recommendations we mention the following: [6]
  • Do more than 150 minutes of moderate-intensity physical activity and distribute it throughout the week, or 75 minutes of high-intensity physical activity and distribute it throughout the week, or a mixture of moderate to high-intensity physical activity.
  • Doing aerobic exercise in stages, provided that the duration of each of them is at least 10 minutes.
  • Exercise at least 3 times per week to promote balance and prevent falls.
  • Doing resistance activities that involve major muscle groups two or more days a week.
  • Practicing physical activities that are appropriate to their abilities and health condition.

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