PHYSICAL EXERCISE- MY VIEW.

Physical exercises are the exercises responsible for maintaining or increasing body fitness, health condition and the general sense of wellbeing. We will not look into mental exercises.

There are many reasons for exercising as seen in my previous article here.

What are the benefits/uses of exercises?

• Pain management– a well structured exercise can be used to reduce pain. low back pain is well managed with exercise among other treatment options
• Weight management-in collaboration with diet, exercise is effective in weight management in collaboration with other weight mangement options available like psychological support.
• Improving brain health
• Reducing infections– exercise is known to boost immunity and thus reducing infections like flu and cold
• Improving sleep patterns-exercise release feel good hormones, endorphils that are responsible for the good feeling and can facilitate a better sleep.
• Increase cardiac function and reducing blood pressure– exercise has been found to be effective in management of moderate hypertension
• Prevention of cancers like ovarian, colon, prostate and breast cancer
• Aid in neurogenesis thus preventing early onset of Alzheimer’s disease.
• Prevention/management of type II diabetes.

How do you know that you’re exercising effectively?

There is an increase in heart rate, respiratory rate, increase in body temperature and sweating.

• During exercise, especially at the start for beginners, there is micro-trauma to muscle fibres during contraction, this may present as pain the following day, Active rest and protein intake is advised.

• During exercise, serotonin and dopamine are released; they enhance our mood, making us calmer and happier. Exercise should be prescribed to ADHD children.

• Exercise has been proved to have an antidepressant effect. Aerobic exercises for 30 minutes daily is recommended, this can be swimming, brisk walking, cycling and jogging among others.

• Hippocampus is responsible for learning and memory, during exercise, more brain cells are created hence enhancing memory and learning.

• Moderate exercising 5 hours before bed has been shown to improve sleep, however vigorous exercises immediately before exercise does the opposite.

• During exercise, low-density lipoproteins are cleared from the blood vessels, enhancing blood pressure and reducing the risk of stroke. Aerobic exercises are recommended.

The benefits of exercise are numerous, your immunity is improved during exercise and the body’s ability to fight infections is enhanced.

KEEP EXERCISING.

“If exercise could be packaged in a pill, it would be the single most widely prescribed and beneficial medicine in the nation.” -Robert Butler