IMPORTANCE OF EXERCISE
Good physical conditioning
of the body is very important. All of us need not be athletic
champion but all of us can improve the functions of the heart,
lungs & muscles. Physical conditioning can be achieved with
little or no equipment. All that is needed is time each day
& great determination & patience. Regular exercise is a must
to keep yourself healthy.
Regular optimum exercise is
essential for optimal health. Sustained, vigorous use of the
muscles stimulates all tissues and increases circulation.
Blood vessels dilate and blood pressure rises. As a result,
tissues become oxygenated, which helps to clean the cells
of toxins. Digestive glands secrete their fluids better and
the bowels move more easily.
Regular exercise should be
an integral and necessary part of daily life.
MYTHS ABOUT EXERCISE
There are some myths about
1) "Exercise causes
as increase in appetite and hence food intake". But this
is not true.
On the contrary physical activity is necessary for the normal
functioning of brains feeding control mechanism. Therefore
it is seen that sedentary people tend to eat more resulting
in obesity while individuals who exercise regularly have appetite
control and tend to take calories which match with their energy
2) "The amount of energy lost during physical
activity is so small that person has to spend a lot of time
for exercise before achieving a substantial calorie loss".
i.e To keep yourself healthy you have to exercise a couple
of hours every day."
However remember that an increase
in weight & accumulation of fat is a result of consistent
increased intake of energy exceeding the requirement so the
calorie loss should also be calculated over a period of time.
"Exercise is for people who wants to go for Body building
This is not true as exercise is not only helpful in building
up muscles but it helps in toning up your body as well as
helps many other systems in the body to work efficiently
4) "Exercise is needed
only for young people"
.This is absolutely untrue
as old people also eat and have to consume the calories ingested
or else will gain weight and invite diseases like diabetes,
hypertension, heart diseases etc.Also the digestion in old
people becomes weak and exercise helps to improve the mucsle
tone of the digestive system and helps in better absorbtion
5) "Exercise makes
Infact exercise makes you fresh
for your activities as it improves your stamina, flexibility,
muscle strength and cardiovascular functioning.
6) "Exercise is too
No Exercise need not be done
with expensive instruments. Even simple exercises like jogging,
walking, cycling, running, skipping,swimming can be done.
TYPES OF EXERCISE -
aerobics or exercising
brisk or uphill walking
jogging or running
swimming & cycling
ice-skating, roller skating
Besides these which help to loose calories, yogasanas
help to reduce fat from specific areas of the body.
- Walking is one of most enjoyable exercise.
In it, all the foot, leg,
hip muscles & many of back muscles are involved.
The abdominal muscles tend
to contract & support their share of the weight.
The diaphragm & rib muscles
increase their action.
Arm & shoulder muscles move automatically.
Shoulder & neck muscles get active as the head is held erect.
Eye muscles are exercised as you look about.
Gardening ,swimming & cycling also exercise most of the muscles.
Even during daily routine work one can exercise.
This is done by- choosing an active way of doing a thing rather
than a lazy way, e.g.-
- walk upstairs instead of using a lift.
- Walk to school or a place of work instead of a bus
- run to get the ball which has rolled away rather than walking.
BENEFITS OF EXERCISE
1] improves fitness
b) muscle strength
c) cardio respiratory functioning by causing the heart beat
to grow stronger & steadier & breathing to become deeper.
2] It helps individuals in coping up with stress
3] It improves your posture & builds up self- confidence
as it makes you look good.
4] It improves the capacity for physical work.i.e.
stamina. This is because of the-
a) maximum cardiac output during exercise.
b) an increase in the ability of muscle to extract oxygen
from blood as rate of blood flow increases throughout the
tissues during exercise.
c) As the blood flow through the tissues increases waste products
from the cells are removed more effectively and so the body
uses energy more effeciently in mental and physical task.
5] It helps to maintain weight and also reduce weight
in obese individual by reducing the fat deposits.
6] In underweight individuals also exercise is equally
important as it helps by stimulating their appetite to improve
intake of food. If helps to improve muscle tone of digestive
system and results in better absorption & digestion of food
& thus helps in weight gain.
7] It improves the liver & kidney functions.
8] It increases the
volume of blood, haemoglobin & red blood cells leading to
good utilization of oxygen & iron.
Also you can avoid many of
by following a routine in which exercise plays a very important