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The importance of different body exercises

Body training regularly helps us increase our muscular strength and endurance when

doing daily tasks. When we exercise, oxygen and nutrients are supplied to our muscles and

tissues, allowing our cardiovascular system to operate more efficiently. This gives the entire

body tremendous energy to undertake our everyday duties with ease (Mayo Clinic,2021).

Regular physical activity benefits us in the following ways: it helps us regulate our weight,

battle health problems and diseases, improve our emotions, increases our energy, and

promote better sleep, among other things. There are various body training that is advised for

our bodies, to appreciate the advantages listed above. These body exercises directly

influence the body systems and tissues and indirectly influence our muscle strengths. They

include flexibility, strength, endurance training, and balance/coordination exercises.

Flexibility exercises

When one can move freely, without feeling any pain in their joints, that person is

termed flexible, and the process is known as flexibility. Soft tissues that can move are the

ones that mainly influence the rate of flexibility. The exercises that enhance an individual's

flexibility mainly include the tendons, muscles, ligaments, joints, and skin. Stretching is a

standard body workout that aids in the development of body flexibility. Over time, a lack of

stretching might result in fatigue-induced soft tissue shortening. Injury, inactivity, and a lack

of stretching are the most common causes of average joint flexibility loss (UC Davis Sports

Medicine, 2021).

Flexibility exercise affects more than just muscles; it also affects other connective

tissues, including joints, ligaments, and tendons, loosening and lengthening them. Stretching

the body frequently promotes muscles and other connective tissues, allowing the body to

move correctly. In this situation, less stress is exerted on the body during exercise, lowering
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the risk of injury. Minimal chance of injury, better blood and food supply to joint structures,

greater neuromuscular coordination, decreased muscle tension and increased joint mobility,

enhanced performance, reducing blood pooling, and rec-circulation are just a few of the

benefits of frequent stretching (UC Davis Sports Medicine, 2021).

Individuals must include a regular stretching program in their everyday workout

program to get the advantages of stretching. Stretching should be done for at least 20 minutes

after each training session regularly to obtain these advantages.

Strength exercises

Through participation in strength exercises, one can develop more robust muscles and

increase the forces' size via elongation. Such powers are mighty and can enable one to work

more than the average. Various exercises increase our body muscles' strength, including

bicycle cycling, hill walking, dancing, push-ups, sit-ups, squats, and resistance band exercises

(NHS,2019).

Muscular, skeletal, cardiovascular, endocrine, and neurological systems are among

the bodily systems influenced by strength training. Muscles and joints are also affected by

these activities. The strength training activity has several advantages. It, for example, aids in

the maintenance or improvement of joint flexibility. Strength training, for instance, keeps

joints supple and can help with arthritic symptoms. Second, strength training activities help

the body grow stronger and healthier bones by increasing bone density and lowering

fractures.

Furthermore, strength training helps to maintain muscular mass, which generally

declines with age. As a result, these workouts aid in the reversal of the tendency. Another

advantage of strength training exercise is that it helps with weight loss. For example, when

we develop muscular mass, our bodies burn calories more rapidly, making it simpler to
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maintain a healthy weight. Finally, strength training exercises aid in keeping body posture

and balance. These exercises, for example, improve flexibility and balance as individuals age,

allowing them to avoid falls and accidents that may cause injuries to their bodies.

(Simon,2019). According to the American Heart Association, individuals should do the

strength training exercises at least twice a week; completing each activity at least 8 to 12

times is generally adequate to work your muscles.

Endurance training exercise

These workouts sometimes referred to as aerobic exercises, include activities that

improve our breathing and heart rate. Among them include jogging, swimming, running,

walking, horseback riding, and jumping rope. Endurance sports increase our overall fitness

and keep our hearts, lungs, and circulatory systems healthy. Endurance training has a

significant impact on the circulatory and respiratory systems. Participating in these endurance

activities lowers the chance of developing diabetes, stroke, and heart problems, including

high blood pressure. According to the American Heart Association, adults should engage in

endurance activities for at least two and a half hours of moderate to strenuous activity each

week (American Heart Association, 2018).

Balance/ Coordination exercises

 Coordination Exercises

These are exercises that mainly help in controlling our general body movements

through the joints. Such activities are governed by the part of the brain called the cerebellum.

Such practices include jumping a rope, all the balance exercises, dribbling a ball with one

hand while standing, a person hitting a baseball, hitting the cricket ball, tossing a ball against

the wall, even throwing the football around is a coordination exercise among many more.
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These exercises affect the muscles and other joints within the body and help flexibility and

strength.

 Balance Training exercises

These are workouts that assist in developing the muscles that keep one's upright

posture, and the legs and core mostly perform them. Balance exercises aid in the

improvement of stability and the prevention of falls. Some balance training activities are

challenging, such as yoga postures, while others are considered as simple. Balance exercises

affect the muscles and joints, thus help increase strength and flexibility snd reduces fatigue.

This generally influences body systems such as the skeletal and vestibular systems

(Watson,2021).

Walking, for example, is an example of a balance training activity. Walking while

crossing over your legs is also a balance exercise. Walking up on your toes just like walking

on your high heels is a balance exercise. Lifting a weight using one of your arms while

standing on one leg can also serve as a balance exercise. Another example of a balance

exercise is toe touching on one leg. All these exercises improve flexibility and body balance.

There are various medical conditions like Atherosclerosis, arthritis that mainly affects the

elderly individual's state of balance. For them to keep their upright posture, the balance as

mentioned above exercises helps a lot. This unbalanced state in the elderly may eventually

lead to falls, which cause harm to the elderly. (Riobueno,2018).

An individual should do the balancing exercises as often as one may like each day.

These exercises greatly help improve the strength of muscles and bones in general. The main
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areas of the target for the balance exercises include; the core muscles, leg muscles, the glute,

and the back muscles.

Ultimately, various body workouts have essential functions in personal health, such as

improving and preserving flexibility, staying fit and maintaining body balance, increasing

strength and growing solid bones, and lowering medical problems and disorders like obesity.

As a result, it is advised that the body mentioned above workouts be performed regularly to

maintain a healthy lifestyle.

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References

American Heart Association,(2018). Endurance Exercise (Aerobic), retrieved from

https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-

aerobic

Mayo Clininic,(2021). Exercise: 7 benefits of regular physical activity, retrieved from

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Rio Bueno. A, (2021). Top 10 Elderly Balance Exercise to Improve Balance and

Coordination, retrieved from https://aginginplace.org/top-10-elderly-balance-

exercises-to-improve-balance-and-coordination/?amp

Simon.S,(2019). 5 Benefits of Strength Training, retrieved from

https://www.cancer.org/latest-news/five-benefits-of-strength-training.html

U NHS,(2019). How to improve your strength and flexibility, retrieved from

https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/

UC Davis Sports Medicine,(2021). Flexibility, retrieved from

https://health.ucdavis.edu/sportsmedicine/resources/flexibility_descriprion.html

Watson.S,(2018). Fitness & Exercise: Balance Training, retrieved from

https://www.webmd.com/fitness-exercise/a-z/balance-training