ACTIVE LIFE ?
Genetic factors determine muscle size, bone mineralisation, lung capacity and metabolic capabilities and have direct influence on cardiovascular endurance. But genetics do not impede exercise; regardless of inherited characteristics exercise will lead to improvement. Researchers in Sweden have shown that exercise induces changes in how genes operate making it easier or harder for the particular gene to respond to stimuli. The chemical, mechanical and thermal stimuli produced by exercise induce proportional physiological changes in metabolism and cardiovascular and respiratory systems.
The intensity and duration of exercise determine the rate and amount of energy production. During exercise the requirement for oxygen and fuel increases and so does the need for disposal of carbon dioxide and waste products produced. Glucose from carbohydrates is the main supplier of energy in moderate to high intensity exercise while fat fuel will supply low intensity for long periods of time. During exercise the blood supply to muscles increase several folds, also there is increase in the supply of blood to coronary arteries of heart, at the same time there is decrease in blood supply to gastrointestinal tract. It is not advisable to exercise after heavy meals.
SEDENTARY LIFE AND CHRONIC DISEASES
Physical inactivity is a major health problem and along with obesity and smoking are the most common causes of premature deaths. It is known that inactive people have twice the risk to develop heart disease than those who work out regularly.
POWERS OF EXERCISE
Researchers say proper and regular exercise increases life expectancy Exercise cause the release of molecules that can alter gene expression which leads to reduction in systemic inflammation and oxidative stress and reversal of many aspects of aging. Regular exercise is associated
with maintenance of cognitive function across a life span especially in people at higher risk for Alzhiemer’s disease. Regular exercise increases serotonin
and endorphins in the brain, it improves mood and reduces stress, anxiety and depression and gives a sense of euphoria. Exercise is vital for good cardiovascular health.
IT IS IMPORTANT WHEN
STARTING A NEW EXERCISE
PROGRAMME TO GET A
HEALTH CHECK TO AVOID
RUNNING INTO PROBLEMS
ESPECIALLY IN OLDER PEOPLE.
ALSO AVOID EXERCISING OUTDOORS
IN HOT WEATHER.
It reduces risk of high blood pressure, decreases LDL cholesterol and increases HDL cholesterol and reduces risk of strokes. Due to energy use in exercise weight management is better, increase in muscle mass as a result of exercise leads to increase in BMR Exercise improves Insulin sensitivity, reduces blood sugar and reduces risk of diabetes. Exercise may also reduce risk of certain cancers like colon, breast and prostate. Exercise improves self esteem and sexual health. Exercise improves sleep which is immensely beneficial for health and wellbeing Before starting a session of exercise, warming up and stretching is important which can then lead to a combination of interval aerobic with anaerobic (endurance) exercises. Exercise in the morning on empty stomach is ideal. Hydration is important. Pay attention to the timing and type of food consumed after exercise. Physical activity should not be a haphazard activity. To promote wellness and preventing chronic diseases consider frequency and duration of exercise, practice moderation. When starting a new programme a trainer or coach is advisable.