Exercise is Not a Bad Word
Many people dread the word exercise. Some believe that the only way you are considered to be exercising is to go spend hours in the gym. This couldn’t be more inaccurate. You never have to go to the gym, yet you can get all the daily exercise you need, often while having fun too!
What is Exercise?
Exercise is basically any physical activity that makes your heart and lungs work harder than they traditionally do. This can include anything from raking your yard to waterskiing to running. Exercise is divided into three intensity levels.
1. Light – Taking your dog for a walk would be a good example of light exercise. This is an activity where the body is moving but you are still able to speak as normal.
2. Moderate – This level of exercise will definitely have an effect on your breath. This could include cycling, walking on an incline or playing a casual game of tennis.
3. Vigorous – You will likely experience panting and fatigue during vigorous exercise. You will feel very winded, like your body is working at its maximum capacity. Heavy weight training and running are good examples.
Aerobic Exercises
The goal of aerobic exercise is to improve the consumption of oxygen in the body. These are generally performed at modest intensity levels for longer periods of time. Large muscle groups are involved and a warm-up/cool-down period is typically included. For example, sprinting 200 meters would not be considered an aerobic activity however, running for 20 minutes would be. There are many benefits to aerobic exercise, including:
• Enlarges and strengthens the heart which ultimately lowers pule rate at rest
• Strengthens muscles responsible for respiration
• Tones various muscles simultaneously
• Improves circulation
• Lowers blood pressure
• Improves oxygen transportation throughout the body by increasing red blood cell numbers
• Improves sleep quality
• Improves mental health
• Reduces the risk of migraines
• Reduces the rest of cardiovascular problems including heart disease
• Lowers the risk of osteoporosis by stimulating bone growth
• Increases stamina
• Turns fat into energy
Anaerobic Exercises
Contrary to what you may think, anaerobic exercise does not mean bulking up. It is important to build muscles because they allow you to burn more calories, even while resting. Anaerobic exercise builds strength, muscle and power by exercising at a high intensity level for a short period of time. Examples include sprinting, skipping rope quickly, weight-lifting, isometrics and interval training.
There is not oxygen used for this activity so lactic acid is produced which results in muscle fatigue. This does not burn as many calories as aerobic activity but it builds muscle which ultimately does allow you to burn more calories. Anaerobic exercise also strengthens and protects bones and joints, which is why one day of lifting light weights a week is recommended to seniors.
Overall Benefits of Exercise
• Lowered risk of obesity, stroke, heart disease, some types of cancer and type 2 diabetes
• Help avoid complications during pregnancy
• Improved mood, confidence and sex life
• More productive at work and school
• Suppresses your appetite
• Can help you live longer
• Makes you look and feel your best
Many people think they don’t have time to exercise, but they do. There are always things you can do, even if it is going for a quick walk early in the morning to start your day. The more you exercise, the more you will look forward to it.