Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including. Physical exercise Wikipedia. Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, including increasing growth and development, preventing aging, strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, and also enjoyment. Frequent and regular physical exercise boosts the immune system and helps prevent diseases of affluence such as cardiovascular disease, type 2 diabetes, and obesity. It may also help prevent stress and depression, increase quality of sleep and act as a non pharmaceutical sleep aid to treat diseases such as insomnia, help promote or maintain positive self esteem, improve mental health, maintain steady digestion and treat constipation and gas, regulate fertility health, and augment an individuals sex appeal or body image, which has been found to be linked with higher levels of self esteem. Childhood obesity is a growing global concern,6 and physical exercise may help decrease some of the effects of childhood and adult obesity. Some care providers call exercise the miracle or wonder drugalluding to the wide variety of benefits that it can provide for many individuals. Aside from the health advantages, these benefits may include different social rewards for staying active while enjoying the environment of ones culture. Many individuals choose to exercise publicly outdoors where they can congregate in groups, socialize, and appreciate life. In the United Kingdom two to four hours of light activity are recommended during working hours. Rehabilitation Techniques For Sports Medicine And Athletic Training Pdf' title='Rehabilitation Techniques For Sports Medicine And Athletic Training Pdf' />This includes walking and standing. In the United States, the CDCACSM consensus statement and the Surgeon Generals report states that every adult should participate in moderate exercise, such as walking, swimming, and household tasks, for a minimum of 3. Classificationedit. An astronaut, Daniel Tani, working out with a short bar to increase his upper body strength while in a microgravity environment. Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body 1. Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascularendurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training. Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push ups, pull ups, lunges, and bicep curls using dumbbells. Massage involves working and acting on the body with pressure. Techniques are commonly applied using hands, fingers, elbows, knees, forearm, feet, or a device. Rehabilitation Techniques For Sports Medicine And Athletic Training Pdf' title='Rehabilitation Techniques For Sports Medicine And Athletic Training Pdf' />Anaerobic exercise also include weight training, functional training, eccentric training, Interval training, sprinting, and high intensity interval training increase short term muscle strength. Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. Physical exercise can also include training that focuses on accuracy, agility, power, and speed. Sometimes the terms dynamic and static are used. Dynamic exercises such as steady running, tend to produce a lowering of the diastolic 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 during the exercise. Health effectseditPhysical exercise is important for maintaining physical fitness and can contribute to maintaining a healthy weight, regulating digestive health, 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. Alienware Recovery Disk Download. 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 3. MET minutes per week. For example, climbing stairs 1. 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, 1. Overall, physical inactivity causes 9 of premature mortality worldwide. FitnesseditIndividuals can increase fitness following increases in physical activity levels. Increases in muscle size from resistance training is 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. Studies have shown that exercising in middle age leads to better physical ability later in life. Cardiovascular systemeditThe beneficial effect of exercise on the cardiovascular system is well documented. There is a direct correlation between physical inactivity and cardiovascular mortality, 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. Studies have shown that academic stress in youth increases the risk of cardiovascular disease in later years however, these risks can be greatly decreased with regular physical exercise. There is a dose response relation between the amount of exercise performed from approximately 7. The greatest potential for reduced mortality is in the sedentary 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. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate intensity activity 4. Persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all cause and cardiovascular disease mortality. According to the American Heart Association, exercise reduces blood pressure, LDL and total cholesterol, and body weight. It increases HDL cholesterol, insulin sensitivity, and exercise tolerance. Immune systemeditAlthough there have been hundreds of studies on exercise and the immune system, there is little direct evidence on its connection to illness. Epidemiological 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 2. 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 slightly elevated natural killer cell count and cytolytic action, but these are unlikely to be clinically significant.