Undertaking Physical Activities: Identifying Advantages, Varieties, and Mechanisms
Daily engagement in exercise of varying intensities is crucial to ward off various diseases and health issues. Learn more about diverse exercise types and their advantages here.
Physical activity and wellness tips
Discover more evidence-based information and in-depth resources on physical activity and wellness in our dedicated section.
Exercise categories
People categorize exercise into the following five main classes:
- cardio
- strength training
- flexibility and balance
- agility
- balance and stability
This section provides information on each category.
Cardio workouts
Cardio exercises aim to enhance heart and lung function. They normally involve medium to high-intensity activities lasting at least 15 minutes.
Performing a warm-up, exercising for at least 20 minutes, and cooling down is essential for cardio workouts. Cardio exercises mainly target large muscle groups.
The following are some examples of cardio exercises:
- jogging
- dancing
- swimming
- walking on an incline
- using an elliptical machine
Strength training
Strength training strengthens muscles and improves bone density. These exercises usually involve lifting weights or using resistance bands.
Strength training can improve endurance, reduce the risk of injury, and enhance overall physical function. Strength training exercises include:
- lifting weights
- push-ups
- squats
- lunges
- planks
Flexibility and balance exercises
These exercises help improve flexibility, balance, and posture. Practicing yoga, pilates, or tai chi are popular choices for flexibility and balance exercises.
Flexibility and balance exercises are crucial for improving overall mobility and preventing falls in older adults. Examples of these exercises are:
- yoga stretches
- pilates stretches
- tai chi moves
- leg swings
- ankle rotations
Agility exercises
Agility exercises aim to improve a person's ability to change direction quickly and efficiently. Sports like tennis, soccer, basketball, and martial arts require agility.
Agility exercises include:
- ladder drills
- cone drills
- shuttle runs
- pro-agility shuttle
- T-drills
Balance and stability exercises
These exercises help develop balance and core strength. Examples of balance and stability exercises are:
- single-leg squats
- single-leg deadlifts
- banded rows
- plank variations
- balance ball exercises
Exercise benefits
Regular exercise is beneficial for promoting physical and mental health. Studies have shown it can improve mood, increase energy levels, and lower the risk of chronic diseases.
This section highlights the major benefits of exercise.
Enhances mood and mental well-being
Exercise can enhance mood and decrease symptoms of depression, anxiety, and stress. In fact, just 15 minutes of exercise can boost mood.
Research also suggests that exercise can be therapeutic for mental health issues, such as depression, anxiety, and substance use disorders.
Aids weight management
Exercise helps burn calories, aiding in weight loss, and maintaining a healthy weight. While anaerobic exercises like weightlifting build muscle, they also enhance strength.
Increasing muscle mass improves metabolism, helping burn more fat even when resting. Engaging in both aerobic and resistance training exercises can help with weight management and muscular endurance.
Reduces risk of chronic diseases
Regular exercise is associated with a longer lifespan and a delayed onset of various chronic conditions. Research has linked exercise to a reduced risk of developing diabetes, cardiovascular diseases, and strokes.
High-intensity exercises stimulate bone growth and help prevent osteoporosis. According to a study, exercises like jumping, strength training, and weight-bearing cardio exercises reduce the risk of osteoporosis in postmenopausal women.
Boosts brain function and memory
Regular exercise can enhance cognitive function and preserve brain health. Exercise has shown to have neuroprotective effects against neurodegenerative conditions like Alzheimer's and Parkinson's diseases.
Research shows that exercise can increase the size of the hippocampus, a brain area important for memory and learning.
Improves sleep quality and relaxation
Regular exercise can improve sleep quality and combat symptoms of sleep disorders. Exercise has been found to increase the production of melatonin, a hormone that regulates sleep.
Results from one study demonstrated that exercise improved sleep quality, duration, and helped people fall asleep faster in individuals with chronic insomnia.
Risks of not exercising
According to the World Health Organization, physical inactivity is a significant risk factor for many chronic conditions and deaths worldwide.
A sedentary lifestyle can increase the risk of various health issues, including:
- heart disease
- high blood pressure
- stroke
- diabetes
- depression
- dementia
- several cancers
Finding time to squeeze exercise into your jam-packed schedule can be a challenge, but it's not impossible. Here are some suggestions to integrate physical activities into your daily life:
- Examine your daily trips by car and see if you can swap them with a walk or cycle. Is driving to work mandatory? If so, park a few blocks away from the office and take a leisurely walk to work.
- For commuters who use public transportation, try getting off a few stops early and finishing your journey on foot.
- Instead of taking elevators or escalators, opt for climbing stairs at your workplace.
- While watching TV, try incorporating simple exercises like sit-ups or jumping jacks.
- If you're a video game enthusiast, choose games that promote physical activity, such as Wii exercise routines.
- Household chores, gardening, and climbing stairs while doing tasks all count as physical activities and can contribute towards meeting your fitness goals.
People tend to reap the most benefits from exercises they enjoy that complement their lifestyle.
Here are some simple suggestions that are easy to include as part of your daily routine:
- Spend 30 minutes briskly walking five times a week.
- Walk your dog more frequently or go for walks and jogs with friends.
- Incorporate swimming into your weekly routine, even if not every day.
- Attend fun and collaborative exercise classes.
- Join a martial arts club and participate in beginner sessions.
Exercise is a gradual learning process. It's best to split your sessions throughout the week and gradually increase the intensity.
It's advisable to stay hydrated during and after workouts, and consult a doctor if you have any pre-existing health issues or injuries that could potentially be impacted or worsened by exercise.
Though a mix of aerobic and anaerobic exercises delivers the most advantages, any form of exercise is superior to none for individuals leading a sedentary lifestyle.
Guidelines
Currently, experts recommend that individuals aim for:
- At least 150 minutes of moderate intensity exercise a week.
- At least 2 strength-training sessions or workouts per week.
- A combination of aerobic, muscle-strengthening, and balancing activities.
- Sports such as dance and tai chi can also count towards these guidelines as they include multiple activity types.
If the guidelines seem daunting, start small and gradually work your way towards these targets. Even short 5-minute physical activity sessions have health advantages.
Starting Tips
Exercise might be challenging for some individuals to maintain. Here are some suggestions to ensure long-term success:
- Identify a clear goal: Whether it's for health purposes or other reasons, continually remind yourself of why you began increasing your exercise levels.
- Progress at your own pace: Avoid doing too much too soon as it increases the risk of injury and makes it difficult to establish a routine. Set achievable targets based on your initial goals and celebrate small victories to boost your confidence.
- Enjoy your regimen: A sustainable routine is more successful if you enjoy the activities it involves.
- Exercise with a friend: Joining a fitness club or exercising with a buddy can make the sessions more enjoyable.
- Seek help from trainers and teachers: People starting an exercise routine or looking to improve their existing routine may benefit from a personal trainer or teacher. They can provide motivation, guidance, and help you track your progress.
- Vary your exercises: Change exercise programs every few weeks. Mixing it up can help work on different muscle groups and offer a wider range of benefits. If you enjoy a particular exercise, like running, try varying the pace and distance or following a new route with more hills.
- Make it a habit: Regular exercise soon becomes a habit, even if it's challenging or boring initially.
Summary
Whether you engage in light exercises, like walking, or high-intensity activities, like uphill cycling or weight training, regular exercise contributes significantly to both physical and mental well-being.
Maintaining clear goals, picking activities that bring satisfaction and joy, and exercising with friends and family serve as powerful motivators for regular exercise.
Incorporating 'yoga' into your fitness routine can lead to improvements in flexibility and balance, as it falls under the category of 'flexibility and balance exercises'. Regular exercise, including 'yoga', can have predictive benefits for mental health, such as reducing symptoms of 'depression' and 'anxiety'. Engaging in physical activities like 'yoga' and 'strength training' can contribute to 'weightloss' and aid in maintaining a healthy weight, as they help burn calories and build muscle.
