EXERCISE

Exercise is used to manage the following conditions;

1. Hypertension
2. Prevent stroke
3. Coronary artery disease
4. Obesity and / or overweight
5. Diabetes
6. Stress
7. Period pains
8. Back ache

PREVENTION OF STROKE
Stroke is usually caused by a disruption on the blood flow to the brain thus
resulting in paralysis. What happens in stroke is that the blood vessels that supply
blood to the brain tissue is blocked due to any of the following:
1. Blood clot blocking an artery
2. Fat blocking an artery
3. Raised blood pressure resulting in the artery thus no blood supply to brain
tissue.
So by exercising, prevention of too much pressure can result in prevention of
stroke. By exercising the fat that is in the body melts and so there cannot
accumulate in the brain tissue to cause blockage leading to stroke or causing
blockage to coronary artery (artery that supplies blood to heart muscle) leading to
heart ❤ attack
Hypertension
1. Exercise relaxes the blood vessels and I y the blood vessels regaining their
elasticity thus lowering the BP. Stiffening of hmm u it 4 it is 79 vessels is
mostly due to ageing (getting old). So by exercising the effects of ageing is
slowed down.

2. Exercises releases a hormone that is called ENDORPHIN - this hormone is

also called HAPPY HORMONE. The effects of this hormone are that it
relaxes the brain, leaving the person feeling very happy and excited and
relaxed. This causes reduction in stress and depression. The mood is
elevated. Blood pressure is released. This hormone is also a natural pain
killer. In addition to the standard (ordinary exercises) that we know off,
other forms of exercises like sex, and dancing release this home as well thus
contributing to lowering blood pressure. Messaging the scalp, whole body
etc. releases this hormone thus contributing to lowering blood pressure.

3. Exercises promote sleep. After exercising people usually feel tired and sleep.
This promotion of sleep due to exercise cause the brain to relax and the
 whole body or relax, causing slowing down of all the body systems thus
helping in lowering blood pressure.

EXERCISE IN OBESITY AND OVERWEIGHT

By exercising, a lot of energy is used. This results in burning of excess fat from
the body thus managing overweight.
Note: even in thin people that are underweight, exercises are still
necessary. In this case exercise adds muscle to the thin body and also
boosts self esteem.
So whether underweight or overweight everyone should exercise.

EXERCISE AND DIABETES

1. As exercise reduces overweight / obesity by burning fat, this has a positive
effect on the control of blood sugar. Fat on its own render insulin ineffective
(insulin is the hormone that controls blood sugar levels). So, fat interferes
with the insulin from reaching its destination to control blood sugar level.
Thus, blood sugar remains high.

2. Exercise also makes the body tissues more receptive to insulin. Thus,
controlling blood sugar levels.

So that’s how exercise treats and prevents diabetes.

Obesity and / or obesity are some of the major causes of diabetes that starts
when someone is old (usually 40 years +).
The first port of call in the treatment of diabetes before doctors consider drugs or
insulin injection is weight control and diet. Sometimes weight control on its own
(and diet off course) has managed to control diabetes without any drugs. Some
patients had their drug dosage of diabetes reduced (or stopped).
So, if one is obese /overweight his / her chances of developing diabetes is high.
And also the chances of one developing diabetes and is not regularly getting
exercises is also very high.

EXERCISE AND STRESS CONTROL

The effects of the happy hormone (endorphin) are that of stress control as alluded
to above. Stress control also reduces blood pressure and diabetes as well. I

EXERCISE AND PERIOD PAINS

1. Exercises cause a relaxation of the uterus that is constricting to expel blood.
When the uterus relaxes, pain is relieved.
2. In addition to relaxation, the endorphins that are produced in exercise, also
has some pain killing effects since endorphins are natural pain killers (like
the drugs called “morphine”) It has been found that ladies who get regular
 exercises most of them have no problems with period pain. So, exercise can
both prevent, control and treat period pains.

3. The effects of exercises may be enhanced by message of the back and lower
abdomen (area below the navel). Massage has same effect as exercise. It
becomes more effective 8f this massage is done by the spouse for
psychological reasons.

EXERCISE AND IMMUNITY

Exercise boosts immunity by synthesizing more antibodies. This immunity can
relieve colds, flues and many other infections. This immunity also prevents some
cancers happening.

EXERCISE AND HUMAN SEXUALITY

Exercise is one of the best 👌 options to treat problems that are related poor sex
performance like
1. Loss of Libido (sex drive – sex appetite)
2. Premature ejaculation in men (premature ejaculation is the release of semen
and sperms too early during the sex act before both parties have enjoyed sex
enough)
3. Problems associated with small penis size.
4. Too short length of sex round.
5. Erects dysfunction (impotence, i.e., weak or poor erection or no erection)

How does exercise solve these problems?

Exercise (recall from previous presentation) that exercise increase muscle mass,
increase the amount of blood vessels in the whole body and subsequently
increases the amount of blood. Due to these effects, the health of the organs of
the private parts for both men and women is improved due to increase in blood
supply to these organs. The penis health is also improved. A lot of blood coming to
the penis brings with it a lot of nutrients and oxygen and also removed carbon
dioxide and other metabolic waste from the private parts very fast. Because of
increased blood supply due to exercise, it follows that the couple (especially the
man) will manage ‘longer rounds” of sex without feeling tired very easily. This also
has a bearing on the prevention 9f premature ejaculation as the man will tend to
prolong the sexual act before releasing semen and sperm (ejaculation). Exercise
does not increase the size of the penis as such but it will burn the fat in the
abdomen of obese weight (pot belly). One the problems with obesity is that fat
tends to be stored in the waist and lower abdomen. So the penis will sort of “sink”
or will be buried in the abdomen that hangs with fat (pot belly) so the penis will
look very small (tiny and thin) and might not be a le to reach very far during
intimacy. So, with exercising burning this fat. The penis size will look bigger,
thicker and more pronounced. You might have noticed that thinner men or men
with normal weight, their private organs look bigger and thicker than obese men.
Control of Obesity and overweight by exercise might correct this.

EXERCISE PRESCRIPTION DOSAGE

Having looked at various diseases and conditions that needs exercise as part of
the treatment, we go on to look at how much exercise (dose) is needed? And how
often (frequency)? And for how long (duration)? And who should exercise and who
should not exercise and what types of exercises are available to choose from?
The first point to note is that no one is exempt from exercises. This include those
on the extremes of age (very young – children and very old – elderly).
No-one should exercise beyond his capacity. Exercise should not be such that it
leaves the person injured or sick. The principle of profession should be applied
where someone starts with small exercises and progresses as he moves on such
that he may manage hard exercises. This will depend on individuals.
For exercise prescription we use what is called the FITT Principle.
F – for Frequency (How often?)
I – for Intensity (how hard?)
T – for time (duration of each exercise session)
T – for Type of exercise

FREQUENCY
How often should the exercises be done?
For one to receive all the benefits associated with exercise, the recommended
frequency is 5 days per week.

INTENSITY
How hard should be the exercise?
The exercise should be hard enough not to injure the person or to cause
deterioration in his health.

TIME
How long should be each exercise session?
The minimum recommended duration for each exercise session ranges from 20
minutes (for those ones not used to exercises to 1 hour for those that are used to
exercise)

TYPE
Which type of exercises should one do?
For health maintenance and health improvement it is recommended that the
person should do all exercises from the 4 categories of exercise as detailed below

TYPES PF EXERCISE
1. Endurance exercises;
2. Strength exercises;
3. Flexibility exercises and
4. Balance exercises.

ENDURANCE EXERCISES
These are sometimes called aerobic Exercises. They generally involve all the
muscles of the body. They promote the fitness of both heart and lungs (cardio-
respiratory fitness). The heart beats very fast. The lungs breathe very fast and the
respirations are very deep. The person sweats.
Examples are:
1. Brisk walking
2. Jogging
3. Cycling
4. Swimming
5. Running
6. Shining the floor (ladies)
7. Digging
8. Mining

STRENGTH EXERCISES
These exercises strengthen the muscles and add muscle bulk. There make the
person able to lift heavy loads without getting tired easily.
Examples
1. Weight lifting
2. Push ups
3. Pulling resistance bend.

FLEXIBILITY EXERCISES
These make the body very flexible. It prevents muscle stiffness.
Examples
1. Stretching
2. Placing the head against the knees when seated.

BALANCE EXERCISES
These improve balance. It prevents fractures which are common in old age as a
result of falling die to lack of balance in the elderly.
Example
1. Skipping rope using one leg and the other leg hanging
2. Walking on toes
3. Walking on heals. Etc.