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Exercise and Fitness

Faisal Amin, Hasnain Raza, Adil Hassan


B.BA (1st semester), University of Central Punjab
Shabbir Shaheed road, Model town A Bahawalpur
faisalkhanlangah@gmail.com
adilhassan@rocketmail.com
Hasnainraza301@gmail.com
AbstractWe have often heard the expression that use it or lose
it If you will not use your body you will surely lose it. Exercise is
necessary to maintain our health. Our bodies were meant to
movethey actually crave exercise. Regular exercise is necessary
for our body fitness and health. It reduces the risk of heart
disease, high blood pressure, diabetes, cancer and many of other
diseases. It can improve your health and decrease the aging
process.
Keywords

I. IMPROVES STAMINA
When you exercise, your body uses energy to keep going.
Aerobic exercise involves continuous and rhythmic physical
motion, such as walking and bicycling. It improves your
stamina by training your body to become more efficient and
use less energy for the same amount of work. As your
conditioning level improves, your heart rate and breathing rate
return to resting levels much sooner from strenuous activity.

and helps you sleep better. It can keep you looking and feeling
younger throughout your entire life.

Fig. 1 Adrenal fatigue checkmark table

VI. HOW OFTEN SHOULD WE EXERCISE?

. The benefits of any exercise program will diminish if it's


disrupted too frequently. A "stop-start" routine is not only
ineffective, but can cause injuries. Being consistent with
exercise, therefore, is probably the most important factor in
achieving desired results.
People often assume that more is better. Wrong! Doing too
much too soon or performing intense exercises on a daily
basis will have deleterious effects, such as muscle/tendon
strains, loss of lean tissue, and fitness-level plateaus.

II. STRENGTHENS AND TONES


Exercising with weights and other forms of resistance
training develops your muscles, bones and ligaments for
increased strength and endurance. Your posture can be
improved, and your muscles become more firm and toned.
You not only feel better, but you look better, too!
III. ENHANCE FLEXIBILITY
Stretching exercises are also important for good posture.
They keep your body limber so that you can bend, reach and
twist. Improving your flexibility through exercise reduces the
chance of injury and improves balance and coordination. If
you have stiff, tense areas, such as the upper back or neck,
performing specific stretches can help "loosen" those muscles,
helping you feel more relaxed.
IV. CONTROLS WEIGHT
Exercise is also a key to weight control because it burns
calories. If you burn off more calories than you take in, you
lose weight. It's as simple as that.
V. IMPROVES QUALITY OF LIFE
Once you begin to exercise regularly, you will discover
many more reasons why exercise is so important to improving
the quality of your life. Exercise reduces stress, lifts moods,

Fig. 2 Adrenal fatigue checkmark table

In the fig.1 we have described some types of exercises that


how could we do exercise to keep our life calm and maintain
fitness. If you are a beginner, start off slower than you think
you should. Three days per week is realistic, safe and
effective. If you are experienced, do cardiovascular (aerobic)
exercises such as walking, jogging and bicycling for no more

than 200 minutes per week with no more than 60 minutes per
session.

The benefits of exercise extend far beyond weight


management. Research shows that regular physical activity
can help reduce your risk for several diseases and health
conditions and improve your overall quality of life. Regular
physical activity can help protect you from the following
health problems.

Fig.2 Life Expectancy Gains from Physical Activity

Physical exercise has long played an important role in the


overall health of all individuals. Physical exercise has even
been shown to be a critical aspect of the longevity and general
condition of non-human animals. Exercise stimulates muscle
growth, promotes healing, encourages weight loss, improves
the cardiovascular system, and even reduces fatigue.
.
A. Rehabilitation
Physical exercise has also been shown to promote healing
and has widely been used in the rehabilitation of the elderly,
dismembered individuals, and other individuals who
experience chronic pain. By performing a low-intensity
physical activity and stimulating the bodys built-in capacity
to regrow muscle tissue as well as the production of
endorphins (natural painkillers), patients can tap into the selfhealing abilities of the body.
B. General Wellness
In addition to pain management, healing, weight loss, and
muscle growth, physical exercise also has a positive effect
on the general well-being of an individual. Physical
exercise has been shown to reduce fatigue, improve
concentration, increase endorphin production, and
moderate the chemicals within the body that control
moods and behaviours. Because of these many positive
attributions, routine physical exercise of any intensity is
recommended for all individuals, not just athletes, the
elderly, or those who wish to lose weight.

Fig. 3 Get your active life

Daily physical activity can help prevent heart disease and


stroke by strengthening your heart muscle, lowering your
blood pressure, raising your high-density lipoprotein (HDL)
levels and lowering low-density lipoprotein (LDL) levels (bad
cholesterol), improving blood flow, and increasing your
heart's working capacity. Optimizing each of these factors can
provide additional benefits of decreasing the risk of diseases.

Regular physical activity can reduce blood pressure in those


with high blood pressure levels. Physical activity reduces
body fat, which is associated with high blood pressure.
By reducing body fat, physical activity can help to prevent
and control this type of diabetes.
Physical activity helps to reduce body fat by building or
preserving muscle mass and improving the body's ability to
use calories. When physical activity is combined with proper
nutrition, it can help control weight and prevent obesity, a
major risk factor for many diseases.

By increasing muscle strength and endurance and improving


flexibility and posture, regular exercise helps to prevent back
pain and muscular pain.

independence in performing the activities of daily life, and


reduce the risk of falling.
ACKNOWLEDGEMENT

VII. CONCLUSIONS
Physical activity for better health and well-being has been an
important theme throughout much of western history.
Public health recommendations have evolved from
emphasizing vigorous activity for cardiorespiratory fitness to
including the option of moderate levels of activity for
numerous health benefits.
Recommendations from experts agree that for better health,
physical activity should be performed regularly. The most
recent recommendations advise people of all ages to include a
minimum of 30 minutes of physical activity of moderate
intensity (such as brisk walking) on most, if not all, days of
the week. It is also acknowledged that for most people, greater
health benefits can be obtained by engaging in physical
activity of more vigorous intensity or of longer duration.
Experts advise previously sedentary people embarking on a
physical activity program to start with short durations of
moderate-intensity activity and gradually increase the duration
or intensity until the goal is reached.
Experts advise consulting with a physician before beginning a
new physical activity program for people with chronic
diseases, such as cardiovascular disease and diabetes mellitus,
or for those who are at high risk for these diseases. Experts
also advise men over age 40 and women over age 50 to
consult a physician before they begin a vigorous activity
program.
Recent recommendations from experts also suggest that
cardiorespiratory endurance activity should be supplemented
with strength-developing exercises at least twice per week for
adults, in order to improve musculoskeletal health, maintain

We have taken efforts in this project. However, it would not


have been possible without the kind support and help of many
individuals and organizations. We would like to extend my
sincere thanks to all of them.
We are highly indebted to our teacher for their guidance and
constant supervision as well as for providing necessary
information regarding the project & also for their support in
completing the project.

REFERENCE
[1] BOKOVOY, J. L., & BLAIR, S. N. (1994). "AGING AND EXERCISE: A
HEALTH PERSPECTIVE". AMERICAN ASSOCIATION OF RETIRED PERSONS
[AARP]
[2] HEALTH CANADA (1999). CANADA'S PHYSICAL ACTIVITY GUIDE TO
HEALTHY ACTIVE LIVING FOR OLDER ADULTS. OTTAWA, ON: HEALTH
CANADA.
[3] EDWARD M. PHILLIPS, JEFFREY C. SCHNEIDER AND GREG R. MERCER,
"MOTIVATING ELDERS TO INITIATE AND MAINTAIN EXERCISE", ARCHIVES OF
PHYSICAL MEDICINE AND REHABILITATION, VOLUME 85, SUPPLEMENT 3,
JULY 2004

[4]SMITH B.EAKINE, BAUMAN, "A PHYSICAL ACTIVITY IS IMPORTANT, BUT


CAN IT BE PROMOTED IN GENERAL PRACTICE". MED J AUST