ROLE OF PHYSICAL ACTIVITY/EXERCISE AND DIET IN OUR HEALTH.
To understand the above topic, we need to understand the difference between physical activity and exercise.
Physical activity: this is any bodily movement in our daily routines like walking, taking stairs, doing dishes among others. They range from low to high energy consumption activities.
Exercise: this is basically physical activity only that it is planned, structured and repetitive. For example routine cycling, swimming, dancing, running among others.
We all by know that exercising will improve your health but we don’t know by how much or what the exercise should include. In this series we will answer all those questions.
Physically inactive individuals can benefit from physical activity however to get maximum results exercise is recommended
How much should you exercise?
WHO recommends 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise in a week, done in more than 4 days in a week. We will define what the intensity means later, however to differentiate the two in simple way is;
In moderate intensity; one can hold a conversation fluently while exercising, for example while jogging you can still make a phone call more easily.
In vigorous/high intensity: one is unable to maintain a conversation, say when doing splints.
THE GENERAL BENEFITS OF EXERCISE.
More will be discussed in subsequent article. These are the general benefits, however it’s important to note that there are more beneficial reasons you should exercise than the one listed below.
- Weight management through increased metabolism and energy consumption. However we need to note the relationship between exercise and energy expenditure.
- Improved muscle and bone health. Exercise improve muscle sensitivity to amino acid absorption which in-turn leads to muscle building. There is also increased bone dense which in-turn reduce early signs of osteoporosis
- Improved mood and reduced feelings of depression. The brain becomes more sensitive to serotonin and norepinephrine
- Reduce risk to chronic diseases. This is true since exercise improves cell sensitivity to insulin thus reduced risk to diabetes type 2. It improves cardiac fitness and reduces blood pressure. It also helps prevent some cancers and cardiovascular diseases
- Improved skin health
- Increased brain and memory through increased blood flow thus oxygen and nutrients and reduce occurrence of illnesses.
- Improved relaxation and better quality of sleep
- Exercise is used in management of pain as well
- Exercise increases level of energy in fatigued individuals
Now that you know how the differences and benefits, do you think you will improve your exercise levels?
