Exercise

Planned physical activity performed on a regular basis to improve Cardio - respiratory endurance, Muscular fitness, Muscular flexibility, or all three.

Physical activity has benefits for all people. The health benefits of physical exercise are:

• Improves work, recreational and sports performance

• Decreases fatigue in daily activities, and increases fitness

• Improves quality of sleep

• Improves mood & self esteem,

• Decreases stress

• Encourages social interaction

• Enhances quality of life

• Exercise improves cardiovascular function

• Reduces risk of, heart disease, high lipid levels in blood

• Reduces joint pain & stiffness in osteoarthritis

• Reduces weight

• Gives a feeling of well-being

• Helps prevent complications related to poor circulation

Different types of exercise – There are basically 2 types of exercise: aerobic and anaerobic.

• Aerobic exercise uses oxygen to burn fuel like fats, carbohydrates, and proteins. It uses large muscle groups continuously, is rhythmic in nature and places a constant demand on the cardiovascular system for 20-30 minutes

• Bicycling

• Running

• Treadmill

• Stair climbing

• Swimming

• Brisk walking

• Aerobic dancing

• Anaerobic exercise is short duration intense physical activity that can be supported by the energy sources stored in the muscles and does not require oxygen

• Strength /weight training

• Bench press

• Biceps Curl

• Triceps pull down

• Squat

• Abdominal crunches etc.

• Football (full game is both aerobic and anaerobic)

• Basketball (full game is both aerobic and anaerobic)

• Sprinting

Yoga and Tai-Chi have been shown to improve muscle strength, balance and reduce stress.

How to start exercising

• Warm-up 5–10 min. of aerobic activity (walking, cycling, etc.) at low-intensity level.

• Muscle Stretch -After a short warm-up, muscles should be gently stretched for another 5–10 min.

• Exercise- Build gradually to appropriate exercises capacity based on age, physical capability and complications. Doing a variety of activities prevents boredom

• Cool down - Should follow the activity session; should last about 5–10 minutes and should gradually bring the heart rate down to its pre-exercise level.

People who have not been physically active recently and are intending to start should see a physician to identify risks associated with exercise and how to manage the risks.

Before starting physical activity, drink adequate amount of water, ensure the footwear is appropriate to protect the feet from injury and keep them dry. Plan a gradual increase in activity.