Excercise– is an activity requiring physical effort, carried out to sustain or improve health and fitness. According to Wikipeda –Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, develop muscles and the cardiovascular system. According to Britanica -exercise is the training of the body to improve its function and enhance fitness.
We have come from the hunter gatherer societies of the human.They use to walk and and run long distances for hunting.Women use to gather nuts from many places and store it for the future consumption .In this way genes of our body were modified to work hard ,in order to remain fit and survive . Sedentary life style is opposite to the human nature.Contrary to this, modern life style coform to minimum physical activity routine pattern ,which is root cause of many of the diseases.
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, one is 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 activitivities are helpful, and accumulated activity throughout the day, adds up to provide health benefits.
TYPE OF PHYSICAL ACTIVITY – As per Mayo Clinic Recommendations 1 Aerobic activity. 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 activity. 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 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.
Risk of strenuous Exercise– Although excercise is benifical but strenuous exercise has its own drawbacks. It may cause – 1- musculoskeletal injuries. 2-Cardiovascular events like sudden Heart attack/ Crdiac arrest. This can happen even in young person- -Recently many such incidences are being reported among young peoples, collapsing after vigorous excercise or other such activites. Special Precautions Every exercise program should be started in gradual manner, in three stages 1 -warming up then -2- flow of exercise and finally 3 – slowing down. Typical exercise program or brisk walking should start with at least 5-10 Mnts warming up .This process increases blood flow in the muscles and joints, making them flexible to move easily. You must not suddenly stop ,but slow down ,at least for 5 Mnts.
BENIFIT OF EXERCISE – Regular exercise has host of benfits. New York University Neuroscientist –Dr Wendy Suzuki has great passion for the study of excercise and brain health .According to her research, Risk of Dementia can be reduced to 30% ,Just by walking 30 Mnts Per day for most of the days of the week. It is due to a phenomenon of the brain known as neuroplasticity-That is regenerttion of neurons. Neuroplasticity also increases due to production of BDNF – Brain derived neurofactor,which is increased during execise. Besides, it improves mood, better for sleep and sex life.
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