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Exercise, Types and Benefits

by | Jan 11, 2023 | Info | 0 comments

Exercise Overview

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few.

The health benefits of regular exercise and physical activity are essential for good health. Everyone benefits from exercise, regardless of age, sex or physical ability.

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.

Whether people engage in light exercise, such as going for a walk, or high intensity activities, for example, uphill cycling or weight training, regular exercise provides a huge range of benefits for the body and mind.

Taking part in exercise of any intensity every day is essential for preventing a range of diseases and other health issues. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer.

Types of Exercise

Exercise can be divided into the following three broad categories:

  • Aerobic
  • Anaerobic
  • Agility training


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:

  • Enhances stamina by increasing the body’s ability to store energy molecules, such as fats and carbohydrates, within muscle
  • 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 heart disease
  • Improves life expectancy and symptoms for patients with coronary artery diseases
  • Stimulates bone growth and reduces the risk of osteoporosis when at high intensity
  • Improves sleep hygiene


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:

  • Any rapid burst of intense activity
  • Intensive and fast skipping with a rope
  • Interval training
  • Isometrics
  • Sprinting
  • Weightlifting 

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:

  • American football
  • Badminton
  • Basketball
  • Boxing
  • Hockey
  • Martial arts
  • Soccer
  • Tennis
  • Volleyball
  • Wrestling


Benefits of Regular Exercise

Following some of the excellent benefits of regular exercise:

Exercise Controls Weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

Exercise Combats Health Conditions and Diseases

Regular exercise prevents heart disease and hypertension. No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

It can also help improve cognitive function and helps lower the risk of death from all causes.

Exercise Improves Mood

Exercising regularly provides an emotional lift and helps destress an individual after a stressful day. A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Exercise Boosts Energy

Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.


Exercise Promotes Better Sleep

Regular physical activity can help a person fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.


Exercise Improves Sex Life

Exercising regularly can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

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 yoga practitioner can tailor a course for individual needs.

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.

Exercising Can be Fun and Social

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.


Risks of Not Exercising

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

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

In many parts of the world, including the United States, the number of overweight and obese people continues to increase rapidly.

According to the most recent National Health and Nutrition Examination Survey, that researchers did in 2013–2014 across the U.S., more than 2 in 3 adults are overweight or obesity.

The same survey found that around 1 in 13 adults have extreme obesity and face an increased risk of severe health complications.

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