Aerobics for improved Health status

Introduction

“Aerobics for active health” Aerobic is a form of exercise or fitness program designed to increase the level of oxygen in the blood, and strengthens the heart and lungs, as well as the muscles and bones.

oxygenated blood to the rest of your body. Aerobics is also a good way of getting your body in shape and improving your overall health.

Examples of Aerobics

Aerobics includes various sustained exercises such as walking, biking, hiking, dancing, gardening, jogging, rowing, swimming etc.

All forms of activities that improve the system’s utilization of oxygen thereby simulating and strengthening the heart and the lungs is aerobics also known as workout.

The primary purpose of aerobic is getting your heart pumping faster and oxygenated blood flowing through the body, this improves fitness and overall health.

Benefits of aerobics & other physical activities to Health

The benefits attached to physical activities and structured exercise programs cannot be ignored by anyone who wish to achieve or sustain active health status or lifetime fitness.

The human system is also like that of the engines, consider when a car is parked and no warming the engine for days, weeks and months, the car may knock down and need to seek a technician or would never function normal as ever.

Please wake up and exercise; walk, run, jog, dance, squat, stretch for at least 5, 10, 20, 30 minutes, once, twice, thrice for the week, this is very important for your health, “health! Is number one wealth!”

Below are benefits of exercise and physical activities:

  • Improves memory and brain health:

Exercise and regular physical activities have been shown to enhance the growth of the hippocampus (a vital part of the brain for memory and learning).

First of all, it increases the heart rate, this in turn promotes the flow of blood and oxygen through the brain, this process stimulates the production of hormones that enhance the growth of brain cells.

Exercise also helps stimulate parts of the brain that weren’t responsive while feeling depressed also promoting healthy brain functions and balanced brain chemistry. Exercise also promotes the release of feel-good brain chemicals.

  • Averts chronic diseases and premature Death:

Regular exercise has been shown to improve heart health, insulin sensitivity and body composition. It can help regulate blood pressure and cholesterol levels also boost the immune system.

Conversely, lack of regular physical activities (physical inactivity) or exercise has been shown to be the primary cause of chronic diseases and premature death.

“Physical inactivity is an actual contributing cause to at least 35 unhealthy conditions, including the majority of the 10 leading causes of death in the U.S” >> (Source).

  • Improves relaxation and sleep quality:

There’re substantial body of scientific evidence that physical activities or exercise helps you fall asleep more quickly and improves your sleep quality, also helps improve sleep issues such as insomnia.

Deep sleep helps boost your immune functions, supports cardiac health, and controls stress & anxiety. The energy depleted during the activities or exercise is said to simulate recuperative processes while you’re sleeping. And you feel better and more energized during the day.

When you’re taking care of yourself, and exercising regularly, you notice that you’re not only feeling better during the day, but also sleeping better at night.

  • Boosts your energy level

Exercise is a crucial part in battling fatigue. Engaging in regular physical activity or exercise is one of the most powerful tools for increasing your body’s energy level and you don’t need to do a lot to reap thus benefits.

 A study conducted at the University of Georgia found that performing just 20 minutes of low intense exercise could decrease fatigue by up to 65%! >>> (source)

Additionally, exercise has been shown to increase energy levels in people with chronic health challenges such as cancer, cfs etc.

  • Helps in building strong muscles and bones:

Physical activity and Exercise play a vital role in building and maintaining strong muscles and bones, hence exercise helps release hormones that promote the ability of your muscles to absorb amino acids which helps them grow and reduces their breakdown.

As people age, they tend to lose muscle mass and functions, which can lead to an increased risk of injury. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.

  • Boosts your sex life

Exercise or regular physical activities increases the level of testosterone in adults which boosts sex drives in both men and women which can lead to better sex (health)

Regular exercise appears to be a natural Viagra for men as it’s associated with a lower risk of erectile dysfunctions.

Research in women has also found that those who are physically active report greater sexual desire, arousal and satisfaction than women who are sedentary. “20 minutes of exercise could boost sexual arousal by 169%“.

  • Helps in pain management:

Exercise increases pain tolerance and decreases pain perception. Several studies also show that exercise can help control pain associated with various health conditions, including chronic low back pain, fibromyalgia, and chronic soft tissue shoulder disorder, to name a few.

Also, one review of several studies found that exercise can help those with chronic pain reduce their pain and improve their quality of life.

  • Improves your skin health:

Your skin can be affected by the amount of oxidative stress in your body.

Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the cell damage caused by compounds known as free radicals, this can damage the structure of the cells and negatively impact your skin.

Regular moderate exercise can actually improve the body’s production of natural antioxidants, which helps protect the cells. In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay the appearance of skin aging.

Tips to getting started and staying motivated with aerobics:

Starting and sticking with an exercise routine or regular physical activity may be challenging. These steps can help:

  • Identify your likes: Fathom the kind of physical activities you’re most likely to enjoy or that you feel happy doing and think about when and how you’d be most likely to follow through.

For instance, would you enjoy doing something like gardening in the evening? Start your day with a jog? Or go for a bike ride? Or play basketball with your kids after school? Do what you enjoy to help you key on your motivation.

  • Check with your doctor before starting a new exercise program: Talk to your doctor or health professional for guidance and support. Discuss an exercise program or physical activity routine that best fits your system, duration and the intensity level to be on a safer side.
  • Set realistic goals: Consider what you may be able to do and start gradually. Tailor your plans to your own needs and capabilities rather than setting unrealistic goals that may be difficult for you to meet.
  • Do not take it as a chore: If exercise is just another “should I?” in your life that you don’t think you’re living up to, you’ll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medications.
  • What may be your barriers? Figure out what’s stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home.

If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities you do.

If you don’t have extra money to spend on exercise gear, do something that’s cost-free, such as regular walking.

If you think about what’s stopping you from being physically active or exercising, you can probably find an alternative solution.

  • Be ready for the ups and downs. Give yourself credit for every step in the right direction, no matter how little.

If you skip exercise one day or one week or more, that doesn’t mean you can’t maintain an exercise routine and start thinking to quit. Just try again the next day, stick with it until you start enjoying it.

Summary:

Aerobics (exercise/workouts) refers to an organized or structured repetitive body movements purposed to improve or maintain physical fitness and health in general.

It is very important to find means and add physical activities for some good periods in your day to day routines no matter how little intense, or duration.

There are quite numerous simple activities or other forms of exercise (example watering flowers in your compound) that you can easily integrate into your daily and weekly schedules which can yield big health benefits even if you’re doing them in little spurts.

For instance, you take the stairs instead of the elevator, Park a little distance away from the mall or office to fit in a short walk, if you’re living close to your office you may consider walking or biking sometimes.

Some researches has shown that physical activities such as regular walking, not just formal exercise programs; helps to improve fitness and overall health.

Lack of regular physical activity or exercise (even in little spurts) can lead to significant increases in belly fat, which may increase the risk of type 2 diabetes and heart disease.

Miscellaneous

Occasionally, we observe reports that scientists are not far from developing a pill that would mimic the effects of exercise in human adults but actually no medications or supplements can represent exercise for being able to do so much for so many people or ever would.

Research shows that common mind-body exercises such as yoga and stretching can help to lower cortisol levels and regulate blood pressure, as well as having positive effects on mood.

Exercise is a potent remedy for anxiety and other mood disorders, just five (5) minutes of exercise can trigger anti-anxiety responses in your body.

Regular exercise routine can help to reduce your stress levels, stress is a common cause of sleep problems, including trouble falling asleep and restless sleep during the night. Being physically active requires you to expend energy, and helps you feel more tired and ready to rest at the end of the day.

References:

https://www.mayoclinic.org

https://www.healthline.com

https://www.everydayhealth.com

https://www.webmd.com

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