Regular exercise makes the heart stronger and the lungs fitter,
enabling the cardiovascular system to deliver more oxygen to the body with every heartbeat and the pulmonary system to increase the maximum amount of oxygen that the lungs can take in. Exercise lowers blood pressure, somewhat decreases the levels of total and low density lipoprotein (LDL) cholesterol (the bad cholesterol), and increases the level of high density lipoprotein (HDL) cholesterol (the good cholesterol) These beneficial effects in turn decrease the risk of heart attack, stroke, and coronary artery disease. In addition, colon cancer and some forms of diabetes are less likely to occur in people who exercise regularly.
Exercise makes muscles stronger, allowing people to do tasks that they otherwise might not be able to do or to do them more easily. Every physical task requires muscle strength and some degree of range of motion in joints.
Regular exercise can improve both.
Exercising stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Exercise can improve function and reduce pain in people with osteoarthritis, although exercises that put undue strain on joints, such as jumping and running, may need to be avoided.
Exercising stretches muscles and joints, which in turn can increase flexibility and help prevent injuries. Weight-bearing exercise, such as brisk walking and weight training, strengthens bones and helps prevent osteoporosis. Exercise can improve function and reduce pain in people with osteoarthritis, although exercises that put undue strain on joints, such as jumping and running, may need to be avoided.
Exercise increases the body's level of endorphins, chemicals in the brain that reduce pain and induce a sense of well-being. Thus, exercise appears to help improve mood and energy levels and may even help relieve depression.
Exercise may also help boost self-esteem by improving a person's overall health and appearance.
In addition to all its other benefits, regular exercise helps older people remain independent by improving functional ability and by preventing falls and fractures. It can strengthen the muscles of even the frailest older person living in a nursing or retirement home. It tends to increase appetite, reduce constipation, and promote sleep.
In addition to all its other benefits, regular exercise helps older people remain independent by improving functional ability and by preventing falls and fractures. It can strengthen the muscles of even the frailest older person living in a nursing or retirement home. It tends to increase appetite, reduce constipation, and promote sleep.
The benefits of exercise diminish within months after a person stops exercising.
Heart strength, muscle strength, and the level of high density lipoprotein (HDL) cholesterol (the good cholesterol) decrease, whereas blood pressure and body fat increase. Even former athletes who stop exercising do not retain measurable long-term benefits. However, people who were physically active in the past regain fitness faster.
A proper warm-up should raise your body temperature by one to two degrees Celsius, or just below three degrees Fahrenheit. While most opt to use aerobic activity for their warm-up, muscle-contracting exercises are far more effective, as it only takes 10-15 seconds of muscular contractions to raise your body temperature by 1ºC. Included are 16 quick warm-up exercises that can speed up and improve your warm-up routine.
Why aerobic exercise?
Aerobic Exercise burns calories, which will help you lose weight or maintain a healthy weight.
Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication, or even eliminate the need for medication.
Exercise can improve your circulation, especially in your arms and legs, where people with increased sugar level can have problems.
Exercise can help reduce your cholesterol and high blood pressure.
Exercise helps reduce stress, which can raise your glucose level.
It can lower your risk for heart disease, reduce your cholesterol levels and your blood pressure.
In some people, exercise combined with a meal plan, can control sugar without the need for medications.
Regular exercise can help your body respond to insulin and is known to be effective in managing blood glucose. Exercise can lower blood glucose and possibly reduce the amount of medication, or even eliminate the need for medication.
Exercise can improve your circulation, especially in your arms and legs, where people with increased sugar level can have problems.
Exercise can help reduce your cholesterol and high blood pressure.
Exercise helps reduce stress, which can raise your glucose level.
It can lower your risk for heart disease, reduce your cholesterol levels and your blood pressure.
In some people, exercise combined with a meal plan, can control sugar without the need for medications.
Precautions / Warnings
Stop exercising and rest if you have any of the following symptoms:
Stop exercising and rest if you have any of the following symptoms:
• Chest pain
• Weakness
• Dizziness or lightheadedness
• Unexplained weight gain or swelling
• Weakness
• Dizziness or lightheadedness
• Unexplained weight gain or swelling
- Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern
If you're out of shape or have recently been diagnosed with high sugar level, see your doctor before you begin an exercise program. Your doctor can tell you about the kinds of exercise that are good for you depending on the condition.
If you're planning to walk or jog, be sure your shoes fit well and are designed for the activity you have in mind. Be alert for blisters. Wear new shoes for a bit each day until they're comfortable and not as likely to cause blisters. Remember, always wear socks.
Start slowly with a low-impact exercise such as walking, swimming, or biking.
Build up the time you spend exercising gradually. If you have to, start with five minutes and add a bit of time each day.
Avoid lifting very heavy weights as a precaution against sudden high blood pressure
If you have foot problems, consider swimming or biking, which is easier on the feet than jogging
Stretch for five minutes before and after your workout regardless of how intense you plan to exercise.
If you're planning to walk or jog, be sure your shoes fit well and are designed for the activity you have in mind. Be alert for blisters. Wear new shoes for a bit each day until they're comfortable and not as likely to cause blisters. Remember, always wear socks.
Start slowly with a low-impact exercise such as walking, swimming, or biking.
Build up the time you spend exercising gradually. If you have to, start with five minutes and add a bit of time each day.
Avoid lifting very heavy weights as a precaution against sudden high blood pressure
If you have foot problems, consider swimming or biking, which is easier on the feet than jogging
Stretch for five minutes before and after your workout regardless of how intense you plan to exercise.
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits, including lowering high blood pressure. It can also:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Improve muscle tone and strength.
Improve your circulation and help your body use oxygen better.
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance.
Improve muscle tone and strength.
Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Make you feel more relaxed and rested.
Help reduce stress, tension, anxiety and depression.
Make you feel more relaxed and rested.
What Type of Exercise Is Best?
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
Exercise can be divided into three basic types:
Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic exercise is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.
Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired.
