Exercise
PHYSICAL health Recognizing the need for physical activity, diet, sleep,
and nutrition.
According to studies in the Lancet physical activity brings “a sense of
purpose and value, a better quality of life, improved sleep, and reduced
stress, as well as stronger relationships and social connectedness."
You may have physical limitations or a condition that would make physical
activity harmful, or perhaps impossible. Or you may be going through a
stressful time. Whatever your personal circumstances are, different people
need different levels of physical activity and exercise. It helps to talk to
your doctor to determine what kind of physical activity is right for you.
Being Physically Active Makes You Feel Good
The brain releases two types of mood-enhancing chemicals while you
exercise: endorphins and serotonin. Exercise helps with memory and
learning and can also reduce the risk of illnesses such as diabetes, heart
and lung disease, obesity, dementia, and some cancers. It can also bring
about changes in the brain that promote positivity and feelings of calm and
overall wellbeing.
Exercise increases energy and vitality feelings.
Sedentary individuals often complain of being too tired to work out.
Ironically, exercise improves people's capacity for work so that people who
exercise on a regular basis actually have more energy and greater strength
and endurance for daily activities than do their sedentary peers. The feeling
of increased energy, and vitality is one of the first things people tend to
notice a few weeks after beginning to working out on a regular basis.
Exercise helps people perform activities of daily life more easily.
Physically fit people are stronger, healthier and more energetic than
sedentary people. They are able to solve problems more readily, deal with
stress more effectively, think faster and remember things more efficiently.
Overall, activities of daily life become less of a chore for active people.
Exercise helps people to lose and maintain weight. An exercise session
burns calories and elevates metabolic rate both during exercise and then
for hours after exercise is completed. It helps to preserve and build lean
muscle mass. It works to suppress appetite. All of these benefits work
together to make exercise vital for maintaining weight loss. Exercise also
improves mental clarity. Many people say that with a regular exercise
routine they feel focused and energized with increased levels of
concentration. Exercise also works on our emotions in that it provides a
healthy outlet for stress and negative emotions such as anger and sadness.
A regular exercise routine can enhance our moods and increase our sense
of achievement and confidence. Evidence shows that exercise reduces the
risk of depression and cognitive decline.
There are numerous health advantages to physical fitness. Regular exercise
and physical activity promotes strong muscles and bones. It improves
respiratory, cardiovascular health, and overall health. Staying active can
also help you maintain a healthy weight, reduce your risk for type 2
diabetes, heart disease, and reduce your risk for some cancers. In other
words, staying active is a crucial part of maintaining good health and
wellness.
A study was done showing adults who watched more than 4 hours of
television a day had 80% higher risk or death or cardiovascular disease.
The American Heart Association recommends at least 150 minutes of
moderate intensity aerobic activity every week. This means 30 minutes of
exercise only 5 days a week. So, move more and sit less. Many Americans
still undervalue the benefits of physical activity and underestimate their
personal ability to incorporate physical activity into their daily lives.
Exercise is a word laden with negative connotations, often viewed as a
chore.
One essential aspect of being physically well is adherence to a habit of
healthy and
disciplined eating.
Simply put, physical wellness refers to the state of our body. The better our physical
wellness, the healthier we are. One of the primary ways to improve this dimension of our
lives is by getting active. There are many physical health risks associated with not getting
enough exercise. According to the World Health Organisation, physical inactivity “has been
identified as the fourth leading risk factor for global mortality (6%) of deaths globally”.
Furthermore, it is “estimated to be the main cause for approximately 21 – 25% of breast and
colon cancers, 27% of diabetes, and approximately 30% of ischaemic heart disease”.
Essentially, not exercising enough over a long period of time can be life-threatening. Sports
Medicine Australia recommends that people participate in aerobic exercise (such as jogging,
cycling, or fast walking) 30 minutes a day, three times a week.
If meeting these guidelines seems too much for you at present, consider
making taking small steps to make movement a part of your daily activity.
Taking the stairs instead of the elevator on a regular basis might seem
inconsequential, but over the course of a month it can add up to a lot of
exercise.
When we are physically well we are not only healthier, but happier too.
Regular exercise has been proven to improve the emotional states of
people suffering with both anxiety and depression. Though the exact
connection between mood and exercise is unknown, scientists believe that
exercise increases our brain’s production of the chemicals which helps to
regulate our mood.
A person that practices physical wellness “strives to nurture a healthy
connection with their body”. It includes a good balance between the aspects
of not only exercise and nutrition, but also hygiene, care of sickness, sleep,
safe sex, and more. The main definition states that “physical wellness
enables a person to feel empowered to be responsible for one’s personal
health, identify areas for realistic improvement and celebrate areas of
success.” There are many strategies to enhance your physical wellness, as
stated on a page created by the University of Victoria. For example, you can
begin practicing healthier eating and make a habit of it. Be sure to try and
eat fruits and vegetables every day, hopefully five or more servings of each.
A challenge for you today is to take action within this dimension for yourself. Try taking a walk or jog
outside for ten to fifteen minutes. Although this is a short amount of time, a simple bout of exercise like
this can do wonders for you physically and mentally.
What does it mean to have Physical Wellness? Physical wellness means
getting adequate sleep, eating a healthy and balanced diet, being physically
active every day, and getting an annual medical check-up
How do you cultivate Physical Wellness? To cultivate physical wellness you
must get adequate sleep (7-9 hours) every night (1). Aim for 30 minutes of
moderate intensity exercise per day. Incorporate strength training and
stretching into your exercise routine (5). You can achieve a balanced diet
by eating at least 5 servings of fruits and vegetables per day (1 serving =
about 1 cup), eating whole grains and, if you eat meat, make sure the
protein is lean (e. g., fish, chicken). Limit saturated fats, but consider
including more unsaturated fatty acids found in foods such as chia seeds,
avocados, and salmon (6). Avoid consuming trans fats (6). In general, make
sure to eat a variety of whole foods to get the most out of every meal (7).
Underlying these physical components of well-being are various lifestyle
factors and behaviors that either promote or diminish wellness. Among
them are alcohol/tobacco use, sleep patterns, exercise habits, diet and
nutrition, and lifestyle factors such as extreme stress or lack of work-life
balance. Collectively, these lifestyle factors create a playing field in which
the ultimate result of the game is far more complex than a simple WIN or
LOSE.
Walking Is The Perfect Exercise
Walking has been described as the nearest thing to a perfect exercise. It
costs nothing, can be done
pretty much anywhere, and is suitable for people of different ages and
fitness levels. Studies have
shown that walking at a brisk pace (5-8 km per hour) can lead to improved
blood pressure, and it can
lower risk of heart disease and reduce symptoms of depression.
Exercising Outdoors Can Have Extra Benefits
Exercising in natural environments has been shown to have greater
benefits for mental health than
exercising elsewhere. Walking in a bushy area has been shown to reduce
stress hormones better than
walking in a built up area. Research has also shown particular benefits of
sports like swimming in the
ocean and surfing – where the weightlessness of water can have a calming
effect on the mind.
Exercise improves mood. Exercise helps people to relax, improves sleep
and reduces muscular tension. That glow
of relaxation after a workout is restorative. Research shows that one of the
best things a person can do when
depressed is to force themselves to exercise. The mood elevation effect is
immediate.
Exercise improves self-confidence. One of the reasons many individuals
do not attempt an exercise program is
because they feel they are not very athletic or coordinated. Once an
exercise program is begun, however, these
same individuals discover that they are indeed able to work out
successfully: gaining muscle tone and strength,
improving their stamina, and improving how they feel emotionally. These
revelations are very empowering. It is this
increased sense of self confidence and improved sense of well-being that
eventually becomes the sustaining force
that helps people to continue their exercise program.
Establish a positive routine. Put together a daily routine that
incorporates a
healthy balance of exercise, nutrition, work, rest and self-care. Make it fun
and
most importantly, stick to it.
• Eat healthy meals and snacks. Set calendar reminders to take breaks
and eat well.
Prepare some healthy food options in advance so they’re on hand during
the day.
• Drink water regularly. Keep a water bottle with you to ensure you stay
hydrated
throughout your day. Drinking water increases circulation and cleanses our
bodies.
• Be creative with physical activity. Remember you just need to get
moving. It
can be as simple as walking, stretching, dancing around the house or doing
some gardening. Regular physical activity can release brain chemicals that
make us feel good.
• Switch off and find time to relax. Go outside when you can to recharge
during
the day. At night, step away from your computer or television, and unwind
without technology to set you up for a good sleep.
• Prioritise self-care. Everything from getting enough sleep to staying
positive,
doing some yoga or practicing mindfulness, and showing gratitude for the
things we have in our lives.
• Be kind to yourself. Some days will be easier than others to prioritise
your
physical health. You won’t always be able to eat well or get time for some
exercise, but you can always be kind to yourself. Get back to healthy habits
when you can. The extra effort is worth it.
Since a lot of sitting or sedentary actives can increase the risk of heart
disease and
stroke.
Being active can help you
lower blood pressure, increase good cholesterol, improve blood flow, keep
weight under
control and prevent bone loss which leads to osteoporosis. Other benefits
of physical
activity are helping you quit smoking or stay tobacco-free, helps manage
stress and
tension. It will promote a positive attitude as well as an outlook, improves
self-image
and self-confidence. This could also be a fun way to spend time with family,
friends, and
pets.
Some physical activity is better than none, and more
is even better. Physical activity should not be viewed
as an all-or-nothing venture; this mindset welcomes
barriers and, ultimately, inactivity.