IMG 20240215 204035

Exercise is an activity requiring physical effort, carried out to sustain or improve health and fitness. According to Wikipedia, exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including to aid growth, improve strength, and develop muscles and the cardiovascular system. According to Britannica, exercise is the training of the body to improve its function and enhance fitness.

We have come from the hunter-gatherer societies of humans. They used to walk and run long distances for hunting. Women used to gather nuts from many places and store them for future consumption. In this way, the genes of our body were modified to work hard, remain fit, and survive. A sedentary lifestyle is opposite to human nature. Contrary to this, modern lifestyles conform to a minimum physical activity routine pattern, which is the root cause of many diseases.

picture 1Hunter-gatherer societies

EXCERCISE INTENSITY: Simply put, it can be categorised into three parts 1- Mild physical activity 2- moderate physical 3-Vigorous physical activity.                                                                               According to Wikipedia, exercise intensity refers to how much energy is expended when exercising. Perceived intensity varies with each person. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after exercise. Intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes.

According to Mayo CLI NIC, when exercising, is one working hard or hardly working? Exercising at the correct intensity can help you get the most out of the physical activity. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.

Aerobic activity is the most recommended type of physical activity by the Mayo Clinic.                                                                            Get at least 150 minutes a week of moderate aerobic activity, such as brisk walking, swimming, or mowing the lawn, or 75 minutes a week of vigorous aerobic activity, such as running or aerobic dancing. One can also do a combination of moderate and vigorous activities. 2- Strength training. Do strength training for all major muscle groups at least twice a week. Consider free weights, weight machines, or activities that use your own body. Exercise intensity must generally be at a moderate or vigorous level for maximum benefit. For weight loss, the more intense or longer your activity, the more calories you burn.

Despite its benefits, strenuous exercise increases the risk of 1-musculoskeletal injuries. 2-sudden heart attacks or cardiac arrest. This can happen even in a young person- -Recently, many such incidences have been reported among young people collapsing after vigorous exercise or other such activities. Special Precautions Every exercise program should be started gradually, in three stages  1-warming up                                                                                        2-flow of exercise; and finally                                                                3-slowing down.                                                                                      A typical exercise program or brisk walking should start with at least 5–10 minutes of warming up. This process increases blood flow in the muscles and joints, making them flexible enough to move easily. You must not suddenly stop, but slow down, at least for 5 minutes.

Benefits of Exercise:  Regular exercise has a host of benefits. New York University neuroscientist Dr. Wendy Suzuki has a great passion for the study of exercise and brain health. According to her research, the risk of Dementia can be reduced to 30% just by walking 30 minutes per day for most of the days of the week. It is due to a phenomenon of the brain known as neuroplasticity-That is the regeneration of neurons. Neuroplasticity also increases due to the production of BDNF – Brain derived neurofactor, which is increased during exercise. Besides, it improves mood, sleep, and sexual life.


Satish Tripathi sctri48@gmail.com



Author: sctri48
Myself a doctor. I write reviews, blogs and interesting posts on travel, life, motivation, know yourself, your body, health including mental health, diet, universe and many more. I'm topmost review writer and photographer at trip advisor.com and at Google map, where my photographs have got more than 12 million views. Satish Tripathi

Leave a Reply

Your email address will not be published. Required fields are marked *