Nowadays, many people suffer from diseases of the musculoskeletal apparatus, cardiovascular and hormonal systems. All this is due to a sedentary lifestyle and lack of physical activity. Adults and children spend all day at a table or desk in the same place, so movement is minimal.
Positive effects of regular physical activity on the body
- Cardiovascular system: Microcirculation in all organs and tissues is improved, blood pressure is normalized, vessel walls are strengthened, cholesterol levels and the risk of blood clots are reduced, a rich network of collateral vessels is formed and the heart works more economically.
- Respiratory system: the nutrition of all body cells is improved, the vital capacity of the lungs is increased and the oxygen saturation of the blood increases.
- Musculoskeletal system: elasticity of ligaments improves, which leads to greater flexibility of the spine and joints; muscle mass increases, which leads to increased physical strength and endurance; bones are strengthened and correct posture is formed by strengthening the muscular corset.
- Nervous system: the ability to effectively cope with stress is formed, “joy hormones” are produced, mood improves and sleep is normalized.
- Endocrine system: normalizes body weight, improves the production of various hormones by the glands of internal secretion, insulin effectively removes blood glucose.
- Abdominal organs: normalizes intestinal motility and biliary tract, improves digestibility of nutrients due to improved secretion of digestive juices, eliminates “stagnation” of blood in the pelvic organs and improves the kidneys and other organs of the urinary system.
- Organs of hematopoiesis and immune system: improves hematopoiesis (formation of blood cells); strengthens nonspecific immunity.
Regular and optimal physical activity
Regular physical activity reduces the risk of sudden death. This is especially important in preventing arterial hypertension and acute vascular disease of the heart and brain. Physical activity improves blood pressure control in hypertension. In addition, exercise reduces the risk of developing type 2 diabetes mellitus. They help control the course of the disease and the development of complications. Regular exercise reduces the risk of developing colorectal cancer and mental disorders such as depression. Physical activity also protects against many other diseases.
Exercise helps improve weight control, bone strength (prevention of osteoporosis), and quality of life in general.
Medical professionals believe that to maintain good physical fitness, it is sufficient to perform vigorous physical activity. These exercises should be aimed at improving the flow of oxygen into the body and should last 20-30 minutes. They should be done 3 times a week. In addition, it is necessary to perform muscle strengthening exercises at least 2 times a week. If for some reason this is not possible, 30 minutes of moderate to vigorous physical activity at least 5 times a week is sufficient to maintain health. Motor activity should be increased gradually.
Contraindications
Nevertheless, excessive exertion, including too many approaches, compound exercises or prolonged running, can have a devastating effect on the human body.
In cardiovascular disease, it is fraught with:
- Deterioration of the condition;
- Chest and head pain;
- Heart attack;
- The development of secondary diseases.
That is why it is worthwhile to plan morning exercises, evening workout or any other type of physical activity, especially in the presence of diseases of any of the systems. In chronic diseases of the musculoskeletal system should not be subjected to excessive physical activity. The more complex the disease, the more competent it is to build a sequence of exercises.
The most common conditions that require medical consultation to determine restrictions on exercise are:
- lung disease;
- acute and chronic diseases in the stage of exacerbation;
- diseases of blood and hematopoietic organs;
- endocrine diseases;
- Injuries and surgeries suffered within the last year;
- epilepsy;
- mental illnesses;
- consequences of traumas of the brain and spinal cord;
- pregnancy.
Some recommendations for physical activity
Healthy people should walk at least 3-5 kilometers a day (or 30-50 minutes) at least 4 times a week, preferably at a moderate pace, occasionally speeding up the pace by 3-4 minutes. This is a reasonable level of physical activity. The weekly average should be two and a half hours of walking.
Aerobic exercise (fitness, dancing, aerobics and swimming) of forty to sixty minutes is also recommended two to three times a week. This is a fairly intense physical activity. On average, you should do at least 1.5 hours of physical activity each week.
Recommendations for those who want to start increasing physical activity
- Three times a day, take 10-minute breaks from work: get out of your chair and walk around it.
- Walk a few flights of stairs instead of using the elevator.
- Walk part of the way to or from work (get off the transportation 1-2 stops earlier).
- If you are used to driving a car, you should park it as far away from the entrance as possible to be able to walk an extra 50-100 meters.
- Play active games with children.
- Go shopping without using transportation.
- Do work in the countryside.
- Don’t miss the opportunity to be outdoors more often: go berry and mushroom picking in summer and skiing in winter.
What is the right way to structure a physical activity session?
Each wellness training session should consist of three phases:
- The warm-up part of the exercise. It takes 5-10 minutes. The main goals of the warm-up are: a) to warm up the body; b) to cause a gradual increase in heart rate.
- The main part is the aerobic phase. It lasts at least 20-30 minutes during one session.
- The final part of the session – the phase of exit from aerobic load, is very important for the adaptation of the body. There is a gradual recovery of the heart rate to the initial level. Stretching exercises are recommended. The duration of this phase is 10-15 minutes.
Conclusion
It is difficult to list all the benefits of exercise. Remember that physical activity is an important and effective means of maintaining and improving your health, so it should be part of your life!
