The importance of exercise and its effects

The importance of exercise and its effects
 

 importance of exercise

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How to make health The importance of exercise and its effects

The importance of exercise and its effects

Knowing the importance of exercising and its effects will make exercising even more enjoyable.

What is exercise?

Exercise is "moving the body", and recently, activities in daily life (living activities) and exercises such as sports are collectively called physical activity. Humans are animals in the first place, and like other animals, they have a "moving mechanism" in their bodies. 

However, as the world became more convenient, the chances of exercising decreased dramatically. Many people feel a lack of exercise, and even if they understand that it is better to exercise, it is difficult to get into the habit for various reasons (hot, cold, busy ).

Why do you have to exercise

I think you somehow know that it's better to exercise, but why do you have to exercise? This has two main reasons.
 

1. Prevention of lifestyle-related diseases

It is good for your health that the energy taken from food and the energy consumed by exercise are well-balanced. However, the amount of food you eat does not change, and if you do not exercise, the energy you consume exceeds the energy you consume, and the unused energy is stored in your body as fat.

If this condition is repeated many times, Thick will accumulate more than necessary and you will become obese. And obesity increases the risk of developing lifestyle-related diseases such as diabetes, hypertension, and dyslipidemia.

 

2. Maintenance of muscle strength and body function

After getting sick and sleeping for about a week, you may have felt that your physical strength, muscular strength, and endurance have declined, such as being easily tired or unable to move as usual. If humans do not use the functions they have, those functions will decline at an amazing speed.

For example, the action of "walking". It seems easy to do, but when walking, many leg muscles such as the rectus femoris (rectus femoris / wide muscle), biceps femoris, anterior cervical muscle, and triceps lower leg (gastrocnemius/soleus) Use to walk one step and one step again. 

We also use the muscles of the buttocks, hips, back and arms. In other words, you can only "walk" using the muscles of your whole body. In addition, in order to move the center of gravity and move forward, balance ability and cardiopulmonary function that can move for a long time are also required.

 

If you stop "walking", you will lose a lot of muscles, and your balance and cardiopulmonary function will decrease. If this happens, your walking speed will slow down, you will not be able to cross the traffic lights, or if you carry your luggage, you will not be able to maintain your balance and will sway, or you will trip over a small step, which may have a great impact on your daily life. increase. 

You need to walk every day to prevent this from happening. Walking will maintain the necessary muscles and functions. In addition, muscle mass increases during the growth period and then decreases with aging. However, unlike bones, muscles are tissues that can be increased by training no matter how many times they become.

 

Effect of exercise

● Body effect The effect of exercise is often seen in the functional aspects of the body, but it is also effective against illness.

・ Maintaining a healthy body shape

・ Maintaining and improving physical strength and muscle strength

・ Prevention of lifestyle-related diseases such as obesity, hypertension and diabetes, and metabolic syndrome

・ Prevention of age-related deterioration of living function (locomotive syndrome)

・ Improvement of cardiopulmonary function Reduces tiredness

, reduces pain in the lower back and knees,

promotes blood circulation, improves stiff shoulders and coldness,

and enhances resistance (prevention of colds)

 

● Mental effect Many people may have experienced a feeling of exhilaration and accomplishment after running to the fullest. Exercising in this way also has various positive effects on the mental side.

・ Reduction of dementia ・ Reduction

of indefinite complaints

・ Change of mood and relief of stress

 

How much should I exercise?

How much do you usually exercise? The amount of exercise varies greatly from person to person. If you are about to start exercising, please refer to the following and adjust the amount of exercise.

● Walk 1000 steps more than now! Even if you set a goal of "Let's walk 10,000 steps a day!" For people who usually walk only about 2000 steps, it will be difficult to achieve. Therefore, the Ministry of Health, Labor and Welfare issued a guideline in daily life, "Let's move the body 10 minutes more than now." Moving 10 minutes more means walking about 1000 more steps. 

For example, if you use the stairs instead of the elevator, or walk a short distance instead of biking, you will have more steps. In addition to walking, you can stand on the train, and when shopping, you can move 10 minutes more by reviewing your behavior, such as holding a basket instead of a cart. You may want to think about what you can do without overdoing it.

 Exercise for 30 minutes twice a week It is also advocated to do breathtaking exercise for 30 minutes or more, twice a week. It can be any exercise, such as walking, running, soccer, baseball, or tennis. 

We recommend that you find an exercise that you can enjoy and continue to do and become a habit