Exercise or workout is physical activity that enhances or maintains Physical fitness and overall health.
In terms of health benefits, usually, 150 minutes of moderate-intensity exercise per week is recommended for reducing the risk of health problems.
Classification
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:
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Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting.
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Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination.
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Flexibility exercises stretch and lengthen .
Physical exercise can also include training that focuses on accuracy, Sport agility, human power, and speed.
Types of exercise can also be classified as dynamic or static. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastole blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly, albeit transiently, during the performance of the exercise.
Health effects
Physical exercise is important for maintaining
physical fitness and can contribute to maintaining a healthy weight, regulating the digestive system, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system. Some studies indicate that exercise may increase life expectancy and the overall quality of life.
People who participate in moderate to high levels of physical exercise have a lower mortality rate compared to individuals who by comparison are not physically active.
Moderate levels of exercise have been correlated with preventing aging by reducing inflammatory potential.
The majority of the benefits from exercise are achieved with around 3500 metabolic equivalent (MET) minutes per week, with diminishing returns at higher levels of activity.
For example, climbing stairs 10 minutes, vacuuming 15 minutes, gardening 20 minutes, running 20 minutes, and walking or bicycling for transportation 25 minutes on a daily basis would
together achieve about 3000 MET minutes a week.
A lack of physical activity causes approximately 6% of the burden of disease from coronary heart disease, 7% of type 2 diabetes, 10% of breast cancer, and 10% of colon cancer worldwide.
Overall, physical inactivity causes 9% of premature mortality worldwide.
The American-British writer Bill Bryson wrote: "If someone invented a pill that could do for us all that a moderate amount of exercise achieves, it would instantly become the most successful drug in history."
Fitness
Most people can increase fitness by increasing physical activity levels.
Increases in muscle size from resistance training are primarily determined by diet and testosterone.
This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.
There is evidence that exercising in
middle age may lead to better physical ability later in life.
Early motor skills and development is also related to physical activity and performance later in life. Children who are more proficient with motor skills early on are more inclined to be physically active, and thus tend to perform well in sports and have better fitness levels. Early motor proficiency has a positive correlation to childhood physical activity and fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.
The type and intensity of physical activity performed may have an effect on a person's fitness level. There is some weak evidence that high-intensity interval training may improve a person's VO2 max slightly more than lower intensity endurance training.
Cardiovascular system
The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular disease, and physical inactivity is an independent risk factor for the development of coronary artery disease. Low levels of physical exercise increase the risk of cardiovascular diseases mortality.
Children who participate in physical exercise experience greater loss of body fat and increased cardiovascular fitness.
There is a dose-response relationship between the amount of exercise performed from approximately kcal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly men. The greatest potential for reduced mortality is seen in sedentary individuals who become moderately active.
Studies have shown that since heart disease is the leading cause of death in women, regular exercise in aging women leads to healthier cardiovascular profiles.
The most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40–60% of maximal oxygen uptake, depending on age). After a myocardial infarction, survivors who changed their lifestyle to include regular exercise had higher survival rates. Sedentary people are most at risk for mortality from cardiovascular and all other causes.
Some have suggested that increases in physical exercise might decrease healthcare costs, increase the rate of job attendance, as well as increase the amount of effort women put into their jobs.
Immune system
Although there have been hundreds of studies on physical exercise and the
immune system, there is little direct evidence on its connection to illness.
evidence suggests that moderate exercise has a beneficial effect on the human
immune system; an effect which is modeled in a
J curve. Moderate exercise has been associated with a 29% decreased incidence of upper respiratory tract infections (URTI), but studies of marathon runners found that their prolonged high-intensity exercise was associated with an increased risk of infection occurrence.
However, another study did not find the effect. Immune cell functions are impaired following acute sessions of prolonged, high-intensity exercise, and some studies have found that athletes are at a higher risk for infections. Studies have shown that strenuous stress for long durations, such as training for a marathon, can suppress the immune system by decreasing the concentration of lymphocytes.
The immune systems of athletes and nonathletes are generally similar. Athletes may have a slightly elevated natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.
Vitamin C supplementation has been associated with a lower incidence of upper respiratory tract infections in marathon runners.
of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti-inflammatory effects. In individuals with heart disease, exercise interventions lower blood levels of fibrinogen and C-reactive protein, an important cardiovascular risk marker.
Cancer
A systematic review evaluated 45 studies that examined the relationship between physical activity and cancer survival rates. According to the review, "there was consistent evidence from 27 observational studies that physical activity is associated with reduced all-cause, breast cancer–specific, and colon cancer–specific mortality. There is currently insufficient evidence regarding the association between physical activity and mortality for survivors of other cancers."
Evidence suggests that exercise may positively affect the quality of life in cancer survivors, including factors such as anxiety, self-esteem and emotional well-being.
For people with cancer undergoing active treatment, exercise may also have positive effects on health-related quality of life, such as fatigue and physical functioning.
This is likely to be more pronounced with higher intensity exercise.
Exercise may contribute to a reduction of cancer-related fatigue in survivors of breast cancer.
There is low-quality evidence for an effect of aerobic physical exercises on anxiety and serious adverse events in adults with hematological malignancies.
Neurobiological
Depression
Continuous aerobic exercise can induce a transient state of
euphoria, colloquially known as a "runner's high" in
distance running or a "rower's high" in crew, through the increased biosynthesis of at least three
euphoriant neurochemicals:
anandamide (an
endocannabinoid),
β-endorphin (an endogenous opioid),
and
phenethylamine (a
trace amine and
amphetamine analog).
Concussion
Supervised aerobic exercise without a risk of re-injury (falling, getting hit on the head) is prescribed as treatment for acute concussion.
Some exercise interventions may also prevent sport-related concussion.
Sleep
Preliminary evidence from a 2012 review indicated that physical training for up to four months may increase sleep quality in adults over 40 years of age.
A 2010 review suggested that exercise generally improved
sleep for most people, and may help with
insomnia, but there is insufficient evidence to draw detailed conclusions about the relationship between exercise and sleep.
A 2018 systematic review and meta-analysis suggested that exercise can improve sleep quality in people with insomnia.
Libido
One 2013 study found that exercising improved sexual arousal problems related to antidepressant use.
Respiratory system
People who participate in physical exercise experience increased cardiovascular fitness.
There is some level of concern about additional exposure to air pollution when
Outdoor fitness, especially near traffic.
Mechanism of effects
Skeletal muscle
Resistance training and subsequent consumption of a protein-rich meal promotes muscle hypertrophy and gains in
muscle strength by stimulating
myofibrillar muscle protein synthesis (MPS) and inhibiting muscle protein breakdown (MPB).
The stimulation of muscle protein synthesis by resistance training occurs via
phosphorylation of the mechanistic target of rapamycin (mTOR) and subsequent activation of mTORC1, which leads to protein biosynthesis in cellular
via phosphorylation of mTORC1's immediate targets (the p70S6 kinase and the translation repressor protein 4EBP1).
The suppression of muscle protein breakdown following food consumption occurs primarily via increases in
blood plasma insulin.
Similarly, increased muscle protein synthesis (via activation of mTORC1) and suppressed muscle protein breakdown (via insulin-independent mechanisms) has also been shown to occur following ingestion of β-hydroxy β-methylbutyric acid.
Aerobic exercise induces mitochondrial biogenesis and an increased capacity for oxidative phosphorylation in the mitochondria of skeletal muscle, which is one mechanism by which aerobic exercise enhances submaximal endurance performance.
Other peripheral organs
Developing research has demonstrated that many of the benefits of exercise are mediated through the role of skeletal muscle as an endocrine organ. That is, contracting muscles release multiple substances known as
which promote the growth of new tissue, tissue repair, and multiple anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases.
Exercise reduces levels of
cortisol, which causes many health problems, both physical and mental.
Endurance exercise before meals lowers blood glucose more than the same exercise after meals.
There is evidence that vigorous exercise (90–95% of VO
2 max) induces a greater degree of physiological cardiac hypertrophy than moderate exercise (40 to 70% of VO
2 max), but it is unknown whether this has any effects on overall morbidity and/or mortality.
Both aerobic and anaerobic exercise work to increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training). Ventricular hypertrophy, the thickening of the ventricular walls, is generally beneficial and healthy if it occurs in response to exercise.
Central nervous system
The effects of physical exercise on the central nervous system may be mediated in part by specific neurotrophic factor
myokine, including BDNF, IGF-1, and VEGF.
Public health measures
Community-wide and school campaigns are often used in an attempt to increase a population's level of physical activity. Studies to determine the effectiveness of these types of programs need to be interpreted cautiously as the results vary.
There is some evidence that certain types of exercise programmes for older adults, such as those involving gait, balance, co-ordination and functional tasks, can improve balance.
Following progressive resistance training, older adults also respond with improved physical function.
Brief interventions promoting physical activity may be cost-effective, however this evidence is weak and there are variations between studies.
Environmental approaches appear promising: signs that encourage the use of stairs, as well as community campaigns, may increase exercise levels.
Parents can promote physical activity by modelling healthy levels of physical activity or by encouraging physical activity.
The European Commission's Directorate-General for Education and Culture (DG EAC) has dedicated programs and funds for Health Enhancing Physical Activity (HEPA) projects
Exercise trends
Worldwide there has been a large shift toward less physically demanding work.
This has been accompanied by increasing use of mechanized transportation, a greater prevalence of labor-saving technology in the home, and fewer active recreational pursuits.
Personal lifestyle changes, however, can correct the lack of physical exercise.
Research published in 2015 suggests that incorporating mindfulness into physical exercise interventions increases exercise adherence and self-efficacy, and also has positive effects both psychologically and physiologically.
File:Woman running barefoot on beach.jpg|Running helps in achieving physical fitness.
Social and cultural variation
Exercising looks different in every country, as do the motivations behind exercising.
In some countries, people exercise primarily indoors (such as at home or
), while in others, people primarily
Outdoor fitness. People may exercise for personal enjoyment, health and well-being, social interactions, competition or training, etc. These differences could potentially be attributed to a variety of reasons including geographic location and social tendencies.
In Colombia, for example, citizens value and celebrate the outdoor environments of their country. In many instances, they use outdoor activities as social gatherings to enjoy nature and their communities. In Bogotá, Colombia, a 70-mile stretch of road known as the Ciclovía is shut down each Sunday for bicyclists, runners, rollerbladers, skateboarders and other exercisers to work out and enjoy their surroundings.
Similarly to Colombia, citizens of Cambodia tend to exercise socially outside. In this country, public gyms have become quite popular. People will congregate at these outdoor gyms not only to use the public facilities, but also to organize aerobics and dance sessions, which are open to the public.
Sweden has also begun developing outdoor gyms, called utegym. These gyms are free to the public and are often placed in beautiful, picturesque environments. People will swim in rivers, use boats, and run through forests to stay healthy and enjoy the natural world around them. This works particularly well in Sweden due to its geographical location.
Exercise in some areas of China, particularly among those who are retired, seems to be socially grounded. In the mornings, square dances are held in public parks; these gatherings may include Latin dancing, ballroom dancing, tango, or even the jitterbug. Dancing in public allows people to interact with those with whom they would not normally interact, allowing for both health and social benefits.
These sociocultural variations in physical exercise show how people in different geographic locations and social climates have varying motivations and methods of exercising. Physical exercise can improve health and well-being, as well as enhance community ties and appreciation of natural beauty.
Adherence
Adhering or staying consistent with an exercise program can be challenging for many people.
Studies have identified many different factors. Some factors include why a person is exercising (e.g, health, social), what types of exercises or how the exercise program is structured, whether or not professionals are involved in the program, education related to exercise and health, monitoring and progress made in exercise program, goals setting, and involved a person is in choosing the exercise program and setting goals.
Nutrition and recovery
Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing ample
, to aid the body with the recovery process following strenuous exercise.
Active recovery is recommended after participating in physical exercise because it removes lactic acid from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.
- Rehydration
- Replacing any fluid and electrolyte deficits
- Refuel
- Consuming carbohydrates to replenish muscle and liver glycogen
- Repair
- Consuming high-quality protein sources with additional supplementation of creatine monohydrate
- Rest
- Getting long and high-quality sleep after exercise, additionally improved by consuming casein proteins, antioxidant-rich fruits, and high-glycemic-index meals
Exercise has an effect on appetite, but whether it increases or decreases appetite varies from individual to individual, and is affected by the intensity and duration of the exercise.
Excessive exercise
History
The benefits of exercise have been known since antiquity. Dating back to 65 BCE, it was
Cicero, Roman politician and lawyer, who stated: "It is exercise alone that supports the spirits, and keeps the mind in vigor."
Exercise was also seen to be valued later in history during the Early Middle Ages as a means of survival by the
Germanic peoples of Northern Europe.
More recently, exercise was regarded as a beneficial force in the 19th century. In 1858, Archibald MacLaren opened a gymnasium at the University of Oxford and instituted a training regimen for Major Frederick Hammersley and 12 non-commissioned officers.
The link between physical health and exercise (or lack of it) was further established in 1949 and reported in 1953 by a team led by Jerry Morris.
Other animals
Animals like
,
,
and
, which are closely related to humans, without ill effect engage in considerably less physical activity than is required for human health, raising the question of how this is biochemically possible.
Studies of animals indicate that physical activity may be more adaptable than changes in food intake to regulate energy balance.
Mouse having access to Hamster wheel engaged in voluntary exercise and increased their propensity to run as adults.
The effects of exercise training appear to be heterogeneous across non-mammalian species. As examples, exercise training of salmon showed minor improvements of endurance,
See also
External links
