PHYSICAL ACTIVITY : EXERCISE & SPORTS



Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy

Physical fitness A measure of a person's ability to perform physical activities that require endurance, strength, or flexibility.

Regular physical activity A pattern of physical activity is regular if activities are performed in some order. Differences between Exercise and Sport

Exercise

It’s a form of physical activity done primarily to improve one’s health and fitness.

Sports

Is complex, institutionalized, competitive and these very characteristics works against moderate and rhythmical exercise.



How Physical Activity Impacts Health

  • Helps control weight.

  • Reduces feelings of depression and anxiety.

  • Helps build and maintain healthy bones, muscles, and joints.

  • Reduces the risk of developing colon cancer.

  • Helps reduce blood pressure in people who already have high blood pressure.

  • Causes the development of new blood vessels in the heart and other muscles.

  • Enlarges the arteries that supply blood to the heart.



What Can Exercise do ?

·Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer

·Control or prevent development of Disease

·Enhance Mental Abilities

·Improve Sleeping Habits and Increase Energy Levels

·Lift Depression and Help Manage Stress

·Control Weight, improving self-image, appearance and health


Exercise and Your Mind

  • Short-term benefits:

  • Boost alertness (possibly by triggering the release of epinephrine and nor epinephrine)

  • Improve memory

  • Improve intellectual function

  • Spark creativity

  • Long-term benefits:

  • Exercise has been shown to slow and even reverse age-related decline in mental function and loss of short-term memory.

Opportunities for Physical Activity

  • At work

  • For transport

  • In domestic duties

  • In leisure time

The majority of people do very little or no physical activity in any of these domains



Components of an exercise program

  • Aerobic Activity

  • Strength Training

  • Flexibility Training

Flexibility Training

Flexibility = The ability to move a joint through its range of motion

We lose flexibility with disuse and aging

Benefits

  • Decreased chance of muscular injury, soreness, and pain

  • Helps prevent and reduce lower back pain

  • Improves joint health (tight muscles stress our joints)

Activities stretching, yoga, pilates, tai chi.


ENDURANCE

Endurance activities, often referred to as aerobic, increase your breathing and heart rates.

These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day.

Endurance exercises improve the health of your heart, lungs, and circulatory system.

How does exercise improve endurance?

Six types of endurance exercises that can improve your stamina, strength, and overall health.

Walking. Walking is simple, free, and flexible.

Ski machines, stair climbers, steppers, and ellipticals. You've likely seen these machines everywhere—and for good reason.

Cycling.

Swimming.

Running.

Aerobic dance.


How do you build physical endurance?

Make sure you exercise. It may seem counterintuitive, but exercising more when you are low on energy or stamina could actually help in the long term.

Mix it up.

Try to branch out.

What you eat can help.

  • Avoid false food prophets.

  • Look after your mental health.

  • Give yourself some recovery time.