Exercise is any physical activity that is planned, repetitive, structured, and carried out with power, speed, agility, and accuracy. It combines aerobic activity, anaerobic exercise, agility training, stretching, and strength training, which improves body function and promotes general health and wellness.
Health Benefits of Exercise
- Aerobic exercise
- Anaerobic exercise
- Agility training
- Stretching Exercise
- Health Benefits
- Circulatory system
- Immune System
- Digestive System
- Musculoskeletal System
- Nervous System
- Endocrine system
- Integumentary system
Aerobic exercise
- Cardiovascular exercise, or cardio is physical activity that uses large muscle groups, and it increases
- Heart rate
- Breathing
- Circulation
- Oxygenation
- It provides cardiovascular conditioning by improving
- Circulatory function
- Cardiovascular endurance
- Strengths the heart, lungs, and blood vessels
- Examples of aerobic exercise include
- Brisk walking, swimming, running, cycling, jumping rope, rowing, hiking, stair climbing, dancing, playing tennis, etc.
Anaerobic exercise
- Performed for a short length with high intensity that utilizes
- High burst of energy within a short period of time
- Involves breaking down glucose for energy without oxygen
- Anaerobic exercise improves
- Power
- Strength
- Muscle mass
- Bone density
- Balance
- Coordination
- Anaerobic exercise include
- High-intensity interval training (HIIT), weight training, circuit training, functional training, Pilates, yoga, lunges, squats, eccentric training, interval training, sprinting, push-ups, pull-ups, any rapid burst of intense activity, etc.
Agility training
- Agility Training
- Agility is defined as “a rapid whole-body movement with change of velocity or direction in response to a stimulus.”
- Exercise that involves speeding up, stopping, and changing direction while maintaining control.
- Agility training improves
- Speed
- Strength
- Coordination
- Balance
- Directional change
- Examples of agility training includes
- Cone drills
- Ladder drills
- Lateral plyometric jumps forward running
- High-knee drills lateral Running
- Side-to-side drills
- Jump box drills
- L drills
- Shuttle runs, etc.
- Sports that require agility
- Tennis
- American football
- Hockey
- Volleyball
- Basketball
- Soccer, etc.
Stretching Exercise
- Strength Training
- Strength training (aka resistance training, weight training, and muscular training) is any physical movement that involves using your own bodyweight or equipment to build muscle mass, strength, and endurance
- Types of strength training
- Muscle Endurance Training
- Circuit Training
- Hypertrophy Training
- Max Strength Training
- Explosive Power Training
- Strength training increases
- Muscle strength and mass
- Flexibility and mobility
- Bone health
- Heart health
- Metabolism
- Weight loss
Is sitting the new smoking?
- 1 in 4 Americans
- Sit for more than 8 hours a day
- Prolonged sitting increases risk for
- Cardiovascular disease
- Diabetes
- Death
Health Benefits of physical activity
- Improved flexibility and mobility
- Improved anxiety and depression
- Improved brain function
- Improved digestion
- Improved heart health
- Improved mental health
- Improved overall health
- Improved quality of sleep
- Improved immune function
- Increased bone density
- Increased energy levels
- Increased muscle mass
- Increased strength and stamina
- Reduced chronic pain
- Reduced risk of chronic disease
- Reduced inflammation
- Reduced stress levels
- Weight loss promotion
What is the circulatory system?
- Circulatory system comprises the heart, veins, arteries, and capillaries. There are two types of circulation
- Pulmonary circulation
- Transports blood between heart and lungs
- Transports deoxygenated blood to the lung to be oxygenated
- The lungs oxygenated the blood and sends it back to the heart and expels carbon dioxide, a waste product of cellular metabolism
- Systemic circulation
- Transports blood between heart and rest of the body
- Transports oxygenated blood to every organ and tissue from the heart
- Returns deoxygenated blood back to the heart
- Pulmonary circulation
The heart is a large, muscular organ and regular exercise helps
- Strengthens the heart
- Increases heart efficiency
- Increases exercise tolerance
- Reduces body weight
- Reduces blood pressure
- Reduces LDL cholesterol
- Increases HDL cholesterol
CDC | Heart Disease in the United States
- Heart disease is the leading cause of death in the United States
- In the U.S, one person dies every 36 seconds from cardiovascular disease
How Does Exercise Affect the Immune System?
- Increases circulation which increases activity of immune cells to eliminate bacteria, viruses, fungi, and toxins
- Increases the production of white blood cells
- Reduces stress hormones
- Improves the immune response and improves immune markers
Digestive System
- Exercise increases blood flow to the muscles in the digestive system
- Enhances digestive system function
- Increases intestinal motility and alleviates constipation
- Improves gut microbiome composition
Musculoskeletal System
- Physical Inactivity
- Body is designed to move
- Physical activity is essential to human survival
- During physical activity, calf muscles pump venous blood back toward the heart
- Physical inactivity leads to edema, DVT, pulmonary embolism
- Sedentary lifestyle can cause muscle atrophy (unused muscles can waste away)
- Weight training improves
- Posture (strengthening back and shoulder muscles)
- Joint mobility (strengthening muscles around the joint)
- Exercise increases
- Synovial fluid circulation
- Bone density
- Size and strength of muscle fibers
- Strength of ligaments and tendons
- Density of capillaries that supply blood to muscles
Nervous System
- Nervous System
- Uses neurons to send messages all over the body (brain, skin, organs, glands, muscles) and controls thoughts, memory, learning, movement, senses, sleep, digestion, etc.
- Exercise reduces
- Stress
- Brain fog
- Anxiety and depression
- Risk for neurological conditions (Alzheimer’s disease, MS, Parkinson’s disease, etc.)
- Exercise Improves
- Blood circulation
- Angiogenesis (blood vessel growth)
- Serotonin and norepinephrine production (associated with accelerating information processing)
- Processing of emotions
- Mental alertness
- Mood
- Memory
- Cognition
- Energy
- Focus
- Attention
Endocrine system
- Endocrine system
- Includes glands and organs that produces hormones, body’s chemical messengers that control important functions in the body, including growth, development, metabolism, and reproduction
- Hypothalamus, pituitary gland, pineal gland, thyroid gland, parathyroid, thymus, adrenals, pancreas, ovaries, and testes
- Includes glands and organs that produces hormones, body’s chemical messengers that control important functions in the body, including growth, development, metabolism, and reproduction
- Exercise stimulates the release of
- Thyroxine, testosterone, estrogen, human growth hormone, endorphins, cortisol, epinephrine, norepinephrine, etc.
- These hormones stimulate
- Metabolism
- Weight loss
- Bone production
- Muscle and tissue production, etc.
Integumentary system
- Integumentary System
- Largest organ of the body forming a physical barrier between the external environment and internal environment
- Skin, hair, nails, glands, and sensory nerves
- Largest organ of the body forming a physical barrier between the external environment and internal environment
- Exercise improves blood circulation that leads to increased
- Oxygenation
- Nutrition
- Collagen production
- Nourishment of skin cells
- Improved blood circulation promotes removal of
- Damaging waste by-products (cellular debris, toxins, etc.)
DISCLAIMER
This information is intended for educational purposes only and it is not intended to take the place of consultation with your physician.
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