Introduction to Exercise

Exercise involves engaging in physical activity and increasing the heart rate beyond resting levels. It is an
important part of preserving physical and mental health.

Types and Benefits

 Aerobic exercise

Aerobic exercise aims to improve how the body uses oxygen. Most aerobic exercise takes place at
average levels of intensity over longer periods. An aerobic exercise session involves warming up,
exercising for at least 20 minutes, and then cooling down. Aerobic exercise mostly uses large muscle
groups.

Aerobic exercise provides the following benefits:

 improves muscle strength in the lungs, heart, and whole body

 lowers blood pressure
 improves circulation and blood flow in the muscles
 increases the red blood cell count to enhance oxygen transportation
 reduces the risk of diabetes, stroke, and cardiovascular disease (CVD)
 improves life expectancy and symptoms for people with coronary artery diseases
 stimulates bone growth and reduces the risk of osteoporosis when at high intensity
 improves sleep hygiene
 enhances stamina by increasing the body’s ability to store energy molecules, such as fats
and carbohydrates, within muscle

 Anaerobic exercise
Anaerobic exercise does not use oxygen for energy. People use this type of exercise to build power,
strength, and muscle mass.

These exercises are high-intensity activities that should last no longer than around 2 minutes. Anaerobic
exercises include:

 Weightlifting  intensive and fast  interval training

 Sprinting skipping with a  any rapid burst of
 isometrics rope intense activity
While all exercise benefits the heart and lungs, anaerobic exercise provides fewer benefits for cardiovascular
health than aerobic exercise and uses fewer calories. However, it is more effective than aerobic exercise for
building muscle and improving strength.
Increasing muscle mass causes the body to burn more fat, even when resting. Muscle is the most efficient
tissue for burning fat in the body.

 Agility training

Agility training aims to improve a person’s ability to maintain control while speeding up, slowing down,
and changing direction.

In tennis, for example, agility training helps a player maintain control over their court positioning through
good recovery after each shot.

People who take part in sports that heavily rely on positioning, coordination, speed, and balance need to
engage in agility training regularly.

The following sports are examples of ones that require agility:

 Tennis  Volleyball  boxing

 American football  Basketball  wrestling
 Hockey  Soccer
 Badminton  martial arts

 Stretching and flexibility

Some exercises combine stretching, muscle conditioning, and balance training. A popular and effective
example is yoga. Yoga movements improve balance, flexibility, posture, and circulation. The practice
originated in India thousands of years ago and aims to unify the mind, body, and spirit. Modern yoga
uses a combination of meditation, posture, and breathing exercises to achieve the same goals. A person
looking to manage arthritis might need gentle stretches to improve mobility and function. Someone
with depression, on the other hand, may need more emphasis on the relaxation and deep breathing
elements of yoga. Pilates is another stretching option that promotes flexibility and core strength. Tai chi
is also an effective option for exercise that promotes calm stretching rather than intensity.
  Risks of not exercising

A sedentary lifestyle can increase the risk of the following health problems:

 cardiovascular disease
 type 2 diabetes
 cancer
 osteoporosis

It can also contribute to an increased risk of premature death from all causes, including the
complications of being overweight and obesity.

 Finding time to exercise

Fitting exercise into a busy schedule can be a roadblock to a successful regime. However, people do not need
to dedicate large amounts of extra time to exercise to see the benefits.
Here are some tips for fitting physical activity in a busy schedule:

 See which car journeys you can replace with walking or cycling. Is driving to work necessary? If so, try
parking half a mile away from the office and walking the final bit.
 People who commute to work by public transport could try getting off their bus or train a few stops
early and walking the rest of the way.
 Consider walking up and down the stairs at your office instead of taking elevators or escalators.
 Try to think about the amount of time spent watching television and avoid binge-watching TV shows.
While watching television for extended periods, light exercises, such as stomach crunches or jumping
jacks, can help a person include more physical activity in their day.
 If a person enjoys video games, they could consider playing games that encourage physical activity,
such as exercise routines on a Nintendo Wii.
 Vigorous housework, gardening, and going up and down the stairs while doing chores also qualify as
physical activity and can help people meet the guidelines productively.

People will likely gain the most benefit from exercises they enjoy that fit their lifestyle. Some of the examples
below are the easiest to fit into a daily routine:

 Go for a brisk 30-minute walk five times every week.

 Walk your dog more often or go for walks and jogs with friends.
  Try to add swimming to your weekly routine, even if it is not every day.
 Join some exercise classes that are fun, collaborative, and educational.
 Become a member of a martial arts club. Beginner’s sessions can be gentle and fun.

Exercise is sometimes a gradual learning curve. A person should spread sessions across the week and scale up
the intensity slowly.
It is important for people to ensure they drink plenty of water during and after exercise. Checking with a
doctor is a good precaution to take if someone has a health condition or injury that could impact exercise
levels, or that exercise could make worse.
While a combination of aerobic and anaerobic exercise provides the most benefit, any exercise is better than
none for people who currently have an inactive lifestyle.

Tips for starting

Exercise may be difficult to maintain for some people. Consider the following tips to achieve long-term
success:

 Have a clear goal: Whether for health reasons or otherwise, try to always keep in mind the reason
you started increasing your exercise levels.
 Work at your own pace: Doing too much too quickly can increase the risk of injury and the chance to
develop a stable routine. Set targets based on the goals you established at the start of the regimen
and celebrate small wins to boost confidence.
 Enjoy yourself: A regimen is more sustainable if a person enjoys the physical activities that it
involves.
 Join a club with a friend: If you join a fitness club with a friend, or exercise with a friend, you may
enjoy the sessions more. Some people prefer not to have the stress of someone else around. This
depends on you.
 Trainers and teachers can be helpful: People just starting a regimen or looking to step up their
routine may benefit from a personal trainer or teacher. They can provide motivation and guidance,
helping people track their goals and stay dedicated.
 Vary your exercises: Change your exercise program every few weeks. Mixing it up can help a person
work on different muscle groups and increase the range of benefits. If you enjoy one particular
exercise, such as running, try changing the speed and distance of a run, or follow a different route
with more hills.
  Make it a habit: After a few weeks of regularity, an exercise routine starts to become a habit, even if
you find it difficult or boring at first.

The benefits of regular physical activity are wide-reaching and should form a part of every person’s day to
help them remain healthy.