The circumstances of modern life and the era in which we live sometimes makes getting enough exercise difficult. If you really want to protect your health in this lifestyle of reduced exercise and motion it is an absolute must that you make sports a part of your daily life.
The effects of sports on the body
No matter which sport you choose to do, when done properly and regularly it has many advantages for your metabolism, as well as your physical and mental state.
• The highly oxygenated blood pumped to the brain during exercise actually helps support and boost mental acuity
• Ability to concentrate is improved
• Forgetfulness in the elderly is reduced
• The endorphins produced as a result of the proteins released during exercise help soothe tension and anxiety
• The hormone serotonin, which is released following exercise, helps you feel more relaxed, happy and fit. Serotonin is an important hormone which can help reduce a wide range of afflictions, including depression, migraines, hyperactivity and obesity
• Through exercise, the amount of blood pumped to the skin and the scalp is increased
• Increased blood flow to the skin stimulates cell renewal, making it appear younger and healthier
• Sweating during exercise is one of the best ways to cleanse blocked pores
• Toxins built up in the body as a result of air pollution, bad diet or even stress are released through the pores during exercise. Keep in mind that these same toxins can cause a wide range of ailments, such as headaches, fatigue, problems with the nervous system and digestive system, as well as a number of skin problems.
• As exercise calls on the lungs to supply the body with more oxygen, the lungs increase in capacity through regular exercise, as does their ability to transfer the oxygen to the body
• Exercise helps to ensure the body gets enough air through breathing, and thus helps protect against breathing problems
• Exercise helps to ensure sufficient oxygen is carried to the muscles, the brain and all of the organs in the body, and also speeds up cell renewal
• When exercise is performed regularly, and enough water is drunk, the functioning of the kidneys is sped up, reducing the risk of developing kidney stones
• In order to obtain enough energy the body burns fat deposits, and the volume of muscle is increased
• Resistance to fatigue is increased
• The striated muscle fibers holding together the skeletal system also increase in volume and size through exercise, and when regular exercise is undertaken help the body to stand straighter, making exercise the perfect solution for people with postural problems
• Exercise causes the muscles of the “rectus abdominus” group to work more, stimulating the muscles used during digestion, improving and stabilizing digestion
• One of the most important causes of intestinal laziness is lack of exercise. With regular exercise the body reaches the levels of oxygen needed for good digestion, and the production of enzymes is improved
• Exercise also helps reduce the risk of intestinal cancer
• Exercise is the most important thing you can do to alleviate joint pain. Exercise helps increase the volume of cartilage, which in turn helps to protect the joints
• Exercise can prevent joint discomfort brought on by the aging process as cartilage, tendons and the skeletal muscles that allow joints to move are all strengthened
• One of the most important reasons for a fatty liver is lack of exercise. When a liver becomes fatty, it can seriously impair its ability to function. A healthy diet combined with regular exercise can help prevent this
Spine (lower back, back, neck)
• When exercise and stretching are done properly they help nourish the spinal area. The resulting development of muscles that help to support the spine alleviates problems of the lower back, back and neck
• Exercise helps bones to obtain all the calcium they need. It also increases bone density
• Exercise is the perfect way to prevent problems such as weakening and breakage of bones seen commonly in the elderly. It also reduces the risk of osteoporosis
• Blood reserves for the heart are increased through regular exercise, as the body tries to meet the needs for increased blood flow
• As the heart muscles strengthen and the valves enlarge, the ability of the heart to contract is also increased. Therefore blood is pumped more efficiently all over the body
• The risk of heart attack is reduced.
• Exercise helps prevent both varicose veins and cellulite
• This increased functioning of the circulatory system means that all the organs in the body are better nourished
When starting to exercise...
How should I dress?
• Your shoes should be appropriate to the type of sport you are planning to do. They should be neither too tight nor too loose. If they are too loose to give your feet the support they need you could wind up with muscle, knee or ankle injuries
• Make sure you wear clothing that breathes. Cotton is perfect for comfort and keeps you cool
• Your clothing should not be so tight that it prevents circulation or movement
How should I start?
• Start slowly, and maintain a tempo appropriate to your age and health
• Choose a tempo and a sport that works for your capacity, your age and your lifestyle
• If you have never done real exercise before it may take a while for you to see results. Be patient, and know that there are many benefits to long-term exercise program
• Make sure you exercise at least three times weekly
How frequently should I exercise?
• Start off with once every two days. You could increase this to six days a week, but make sure you are not getting too fatigued. You can increase intensity, listening to your body for guidance
• If you really want to get the most out of your exercise, make sure you are active in your daily life as well. For example, take the stairs rather than the elevator, and walk short distances rather than taking your car. At the very least, head out to get some exercise and fresh air whenever possible