Importance of Physical Activity

Introduction to Health and Wellness – HWE200

Introduction

The benefits of being physically active are proven to outweigh any risk of possible issues with physical activity. More and more American’s are inactive, and it is becoming a health crisis. We will analyze the physical and mental benefits of participating in a regular exercise program, identify the chronic physiological responses that occur from a regular exercise program, the importance of including a warm up, cool down, and flexibility in an exercise program, the benefits of resistance training, and finally the risk of living a sedentary lifestyle.

Physical and Mental Benefits of Regular Exercise

There is scientific evidence that indicates the benefits of exercise outweigh the risk for most adults for many reasons. Physical activity decreases the risk of developing many diseases such as chronic heart disease, stroke, type 2 diabetes, and even some types of cancers (Garber et al, 2011). Physical activity can also lower blood pressure, decrease body fat, preserve bone mass in older adults, and decreases the risk of falling (Garber et al, 2011). Physical activity not only positively affects physical wellness but emotional wellness by preventing or improving depression and anxiety as well as enhancing energy, well-being, quality of life, and even cognitive functions that can result in dementia (Garber et al, 2011). Sadly, less than half of all-American adults engage in the United States government recommended amount of physical activity (Powers & Dodd, 2017). With the increase risk of disease and high cost of medical bills, in the long run it is less expensive to engage in regular physical activity and quality of life is sure to improve.

Chronic Physiological Response

Chronic physiological response refers to the benefit a person receives over the long term from engaging in an exercise program. Everything we do generates a physiological response but chronic physiological adaptations give us the ability to cope with the demands placed on our bodies various systems more effectively. When engaging in physical activity our heart rate and respiration rate increases, hormones are released and neuromuscular activation increases (ptdirect, n.d.). If physical activity is not done regularly it is more difficult for the systems to get up to speed and recovery is longer. The long-term effect of regular physical activity strengthens our heart, lungs and muscles, and recovery is easier. Our bodies adapt to the continued pressure put on it which leads to increased strength and stamina.

Warm up and Cool down

Warming up prior to performing moderate to high intensity exercise or sports is important to prime the cardiovascular system by increasing blood flow to the muscles and raising body temperature, which in turn will help prevent injury. The warm-up helps prepare the body for the activity to be performed and should warmup the muscles and joints that will be worked by performing the activity at a slower and reduced intensity (Mayo Clinic Staff, 2019). Cooling down helps the body gradually recover by slowly reducing heart rate and blood pressure. A cool down session is like the warmup by continuing a similar exercise but at a slower pace and reduced intensity (Mayo Clinic Staff, 2019). A proper warm up is important to prepare the body for the job ahead and cooling down slowly returns the body to it’s normal state.

Flexibility

Just as warming up and cooling down are important to an exercise program, so is flexibility. Flexibility allows for greater range of motion, improved posture, reduces muscle tension, soreness, and reduces the risk of injury (Acefitness, 2009). Some people are more flexible than others due to genetics, age, gender, etc. but including flexibility training into an exercise program is recommended for everyone. Muscles should be adequately warmed up prior to stretching, I find a good time to stretch is following a workout. Muscles are warm and it flows well after a cool down.

Resistance Training

Resistance or strength training increases muscle strength by making muscles work against a weight or force (betterhealth, n.d.). Forms of resistance training include free weights, weight machines, resistance bands and body weight. Strength training helps build strength, increase anaerobic endurance and increase the size of skeletal muscles which helps improve joint function, bone density, muscle, tendon and ligament strength. Aerobic exercise improves heart and lung fitness (betterhealth, n.d.). My favorite part about increases muscle mass is the number of calories burned at rest. Being strong is more than looking good, strong muscles help support joints and bones so our bodies are more stable.

Sedentary Lifestyle

A sedentary lifestyle is becoming the norm and the impact on health is detrimental. Research suggests only 21 percent of adults are getting enough physical activity while less than 5 percent perform 30 minutes of physical activity each day. The leading risks of a sedentary lifestyle include but are not limited to obesity, type 2 diabetes, cardiovascular disease, some cancers, and early death (Kandola & Falck, 2018). A sedentary lifestyle is dangerous and is obviously more the norm than being active. Excuses are easier for a lot of people than getting up and moving. Also, our society has made everything convenient so we do not have to move as much which can be a blessing and a curse.

Conclusion

Regular physical activity should be performed by every adult to ensure they live a long and healthy life. Incorporating exercise into everyday life is easy and can even be fun. The risk of a sedentary life is extremely high and costly. Most American’s know the importance of being physically active but decide that watching television more important or making the excuse of being too busy is easier and it might be but you can pay for a long life with sweat now or pay for a expensive and difficult life later.

References

Acefitness, (2009). Benefits of Flexibility. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility

BetterHealth Channel, (n.d.). Resistance training – health benefits. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits#:~:targetText=Health%20benefits%20of%20resistance%20training,-Physical%20and%20mental&targetText=improved%20muscle%20strength%20and%20tone,more%20kilojoules%20when%20at%20rest

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I., Neiman, D. C., & Swain, D. P., (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Retrieved from https://journals.lww.com/acsm-msse/Fulltext/2011/07000/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx

Kandola, A. & Falck, S., (2018). What are the consequences of a sedentary lifestyle? Retrieved from https://www.medicalnewstoday.com/articles/322910.php

Mayo Clinic Stafff, (2019). Aerobic exercise: How to warm up and cool down. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517#:~:targetText=Warming%20up%20helps%20prepare%20your,lessen%20your%20risk%20of%20injury.

Ptdirect, (n.d.). Physiological Responses and Adaptations. Retrieved from https://www.ptdirect.com/training-design/anatomy-and-physiology/physiological-responses-and-adaptations-to-exercise-2013-an-overview

Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness, the Mastering Health edition (7th ed.). Retrieved from https://redshelf.com