Exercise and Health
Exercise is not just for Athletes or celebrities. In fact, you are never too unfit, too young or too old to get started. Regardless of your age, gender or role in life, you can benefit from regular physical activity. If you are committed, exercise in combination with a sensible healthy diet can help provide an overall sense of well-being and can even help prevent chronic illness, disability and premature death.
Some benefits of increased activity are:
Improved Health -
Increased efficiency of heart and lungs -
Reduced cholesterol levels -
Increased muscle strength -
Reduced blood pressure -
Reduced risk of major illnesses such as diabetes and heart disease -
Weight loss
Aerobic and strengthening exercises can result in “weight loss” when combined with a calorie-reducing diet. Without exercise, dieting can cause the loss of muscle as well as fat. Aerobic exercise burns fat, while at the same time building muscle. This can mean less dramatic weight loss, but since muscle tissue burns more calories than fat tissue, the result is longer lasting.
Symptoms of heart disease quite often do not surface until middle age, but, the onset of disease can start taking place as early as the teens. Exercising for 20 to 30 minutes three times a week can reverse years of cardio-neglect. Consistent, regular exercise actually strengthens the heart, resulting in more blood and oxygen flow throughout the body. At the same time, aerobic exercise lowers blood pressure and cholesterol levels, both major health risks for many Westerners.
Improved Sense of Well-Being
Keeping fit as part of your life offers many psychological benefits, but the biggest is from an improved self image and sense of well-being. Achieving fitness goals leads to self confidence, improved body image, self awareness and esteem. Also the discipline necessary to accomplish personal fitness goals can have a positive effect on professional careers.
Fitness also helps the immune system, meaning better work performance and fewer missed days of work or school. Exercise increases blood and oxygen flow throughout the body, including the brain. This may explain why studies have shown that those who exercise react more quickly to stimulus than their less fit counterparts, pointing to a possible link between motor and intellectual skills.
Improved Appearance -
Weight loss -
Toned muscles -
Improved posture
Exercising in a proper way promotes better posture as well as the strengthening and stretching of muscles that help you stand up straight. Poor posture is a major cause of injury and often leads to big problems later in life.
Enhanced Social Life
Many diet fads claim radical social benefits with a 'better body'. While it's naive and potentially disappointing to expect a trim figure will dramatically change your life, people involved in activities they enjoy and who have a positive self image often show an ease in social situations. Ultimately, it's the betterment of your confidence, not your waistline, that leads to improved social life!
Increased Stamina
Fitness results in better coordination of muscles and an increase in strength, flexibility and stamina. While improvements in these areas certainly help athletic performance, they also help reduce the risk of injury; stronger, limber muscles are less susceptible to strain and sprain.
The emphasis should always be on that of enjoyment! Individuals often forget that the most important reason for keeping fit is because they enjoy it. People often mention weight control, feeling 'better' and gaining strength as priorities for working out. But you won't lose weight, get strong or feel 'better' if you can't find motivation to exercise. One way to increase enjoyment is to try several different things or find a new workout location. Following some simple fitness do's and don'ts will help keep your workout from becoming a chore!
Relaxation
This will help with your physical, mental, spiritual and recereational apects of life. It is an important key to freedom from the damaging effects of long-term stress. Regular relaxation and general exercise can help to reduce negative habit patterns like drinking, alcohol, and smoking.
After exercising relaxation should e.g.
During a period of relaxation the body learns to recognise tension and dispel it both locally and generally.
We all have very busy and hectic lives today, and relaxing will help you to clam down and re-energise.
Try and relax for at least 5 minutes a day for example you can: -
Listen to a tape of comforting music -
Go and sit on a bench and be quiet, enjoy the fresh air -
Lie on your bed and practice deep breathing
Pregnancy and Exercise
Advantages of exercise in Pregnancy -
Improved circulation -
Improved posture and prevention of back pain -
Fewer symptoms of constipation, varicose veins and leg cramps -
Faster post natal recovery -
Improved sleep -
Increased body awareness -
Control of excessive weight gain – you naturally should gain 2 stones -
Enhanced psychological ‘well being’ during and ability to cope after pregnancy -
Improved self image and self confidence -
Beneficial effect on the course and outcome of labour
Facts -
If you are fit you will have the stamina to cope with the birth -
A baby born to a fit women can be fitter and survive trauma -
9/10 women get back pain, exercise reduces to 6/10 -
Mild post natal depression can be helped with exercise
Certain lifestyle considerations:
Always eat at least 2 hours before a class and bring water to sip during the class and a banana/carbs to have after.
Exercise considerations
0 – 12 weeks
Keep activities normal, if you are a new to exercise client you should be treated as a 12 weeks pregnant participant.
12 – 20 weeks
Full sit ups, reverse curls and oblique twists should be avoided. Core stability, proper breathing and pelvic tilts, supine lying or on all fours.
20 – 30 weeks
No lying on your back after 20 weeks Pelvic tilts on all fours ( if suffering from carpal tunnel syndrome) standing pelvic tilts. Core stability work
30 – 40 weeks
core stability work holding positions of 10 – 15 secs max.
Exercise Do’s and Don’ts
Do exercise in the absence of contraindications (see don’ts) -
Pregnant women are encouraged to engage in 30 minutes or more of moderate exercise a day on most, if not all, days of the week. (Please check with your doctor or midwife if you are beginning an exercise program) -
After the first trimester you should avoid lying on your back whilst exercising. Motionless standing should be avoided.
Don’t take part in these activities due to high risk of falling or abdominal trauma: -
Ice Hockey -
Football -
Basketball -
Gymnastics -
Horseback riding -
Downhill skiing -
Vigorous racquet sports -
Scuba diving
Don’t exercise if there is:
When taking part in an exercise class wear loose comfortable clothing, trainers, and bring a pillow with you.
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