The benefits of exercise for your physical and mental health

Exercise

According to the World Health Organization (WHO), physical activity is defined as any bodily movement produced by the skeletal muscles, which requires energy consumption, while aerobic exercise is defined as a subcategory of physical activity; So that it is frequent, organized, and planned with the aim of enhancing physical fitness, and the World Health Organization has considered inactivity as the fourth major risk factor for global mortality, and is considered a major cause of about 21-25% of cases of colon and breast cancer, and 27% of Cases of diabetes, and about 30% of cases of coronary heart disease.

Benefits of exercise

Exercise has many benefits that cannot be ignored. They benefit everyone, regardless of their age, gender, or even physical abilities. Here are some of their benefits:

• Bone and muscle health: exercise helps build muscle; This is due to its ability to stimulate the secretion of hormones that help muscles absorb amino acids; Which contributes to muscle growth and reducing muscle losses resulting from aging, in addition to helping to increase bone density in childhood, and preventing osteoporosis in later life stages.
• Weight loss: Exercising is very important to lose weight in the right way, as exercise increases the rate of metabolic processes in the body; Which in turn leads to an increase in burning calories daily, maintaining muscle mass, and losing weight at the same time.
• Preventing chronic diseases: Exercising helps improve cardiovascular health, increases the body’s sensitivity to insulin, lowers blood pressure, and reduces blood lipid levels, and one study suggests that exercise for people with coronary heart disease is important in rehabilitation. Whether it is aerobic exercise or resistance exercise, exercise helps in secondary prevention and continuous improvement in patients living with the disease. In contrast, lack of exercise for short periods leads to the accumulation of fat in the abdominal area. Significantly; Thus, a higher risk of type 2 diabetes, heart disease, and early death.
• Sleep and relax: Exercising regularly, regardless of its quality; Whether it’s aerobic exercise, resistance exercise, or a combination of both, will help you sleep better, in addition to helping you feel energized during the day.
• Skin health: Regular exercise helps increase blood flow and increases the body’s production of natural antioxidants. Which protects skin cells from the effects of aging.
• Feeling happy: Regular exercise helps improve mood, reduce feelings of anxiety and depression; This is done by increasing the sensitivity of the brain to the hormones serotonin and norepinephrine, in addition to increasing the production of endorphins; Which helps to produce positive emotions and reduce the sense of pain.
• Increased sex drive: Exercising helps improve sexual performance and desire in both men and women, as well as reduce the risk of erectile dysfunction in men.

Types of exercise

There are many exercises that a person can do, and the following are the most important four types of these exercises:

• Aerobic exercises: These are exercises that increase the heart rate and breathing, and are very important for many body functions.
• Balance exercises: These exercises help improve balance and reduce falls, and these exercises are especially important as you get older.
• Stretching exercises: Regular stretching exercises stretch the muscles and make them more flexible. This increases the range of motion and reduces injuries and pain.
• Resistance exercises: These exercises help strengthen muscles, promote bone growth, reduce blood sugar, control weight, and help promote balance, relieve stress, lower back, and joint pain.

Global recommendations for exercise

Age group 5-17 years

It is recommended for this age group to do at least 60 minutes a day of moderate to high-intensity exercise; The physical activities of this category include matches, games, and exercises planned by the family or school. It is recommended that the largest share of exercises be for aerobic exercises, in addition to practicing high-intensity physical activities at least three times a week; This is to strengthen bones and build muscles. (WHO):

Age group from 18-64 years

According to the World Health Organization, it is recommended for this age group to do at least 150 minutes of moderate-intensity aerobic physical activity spread over the week, or at least 75 minutes of vigorous-intensity physical activity distributed throughout the week, or a combination of moderate and high-intensity physical activity Physical activities for adults of this age group include recreational physical activities, leisure activities, walking or cycling, professional activities, or household chores. It is also recommended that resistance activities that include major muscle groups be exercised, in addition to increasing the period of activity. Moderate-intensity aerobic physical activity to 300 minutes per week, or 150 minutes of vigorous-intensity aerobic physical activity per week, or a combination of moderate- and vigorous-intensity physical activity; To reap more health benefits from exercise.

Age group 65 years and over

There are many recommendations for optimal exercise; To improve cardiorespiratory and muscular fitness, bone health, and reduce the risk of noncommunicable diseases, depression, and cognitive decline, among these recommendations, are the following:

• Doing more than 150 minutes of moderate-intensity physical activity spread over the week or 75 minutes of vigorous-intensity physical activity spread out throughout the week, or a combination of moderate and high-intensity physical activity.
• Do aerobic exercises in stages, provided that the duration of each of them is at least 10 minutes.
• Do physical activity at least 3 times a week; To promote balance and prevent falls. Do resistance activities that involve the major muscle groups two or more days per week.
• Practicing physical activities that are appropriate to their abilities and health status.