If you know the importance of exercising and its effects, you will enjoy exercising more.
What Exercise Is
“Exercise” means “moving the body,” and recently, activities in daily life (life activities) and exercise such as sports are collectively called physical activity. In the first place, humans are animals, and like other animals, they have a “moving mechanism” in their bodies. However, as the world becomes more convenient, opportunities to exercise have decreased dramatically. Many people feel that they are not getting enough exercise, and even if they understand that it is better to exercise, it is difficult to make it a habit due to various reasons (hot, cold, busy, etc.).
Why You Should Exercise Regularly
We all know that exercise is good for us, but why should we exercise? There are two main reasons for this.
1. Prevention of lifestyle-related diseases
Maintaining a good balance between the energy you take in from food and the energy you consume through exercise is good for your health. However, the amount of food you eat will not change, and if you do not exercise, the amount of energy you take in will exceed the amount of energy you use, and the unused energy will be stored in your body as fat. If this condition is repeated many times, fat accumulates more than necessary, resulting in obesity. Obesity also increases the risk of developing lifestyle-related diseases such as diabetes, hypertension, and dyslipidemia.
2.Maintenance of muscle strength and physical function
After being sick and in bed for about a week, you may have felt that your physical strength, muscle strength, and endurance are declining, such as getting tired easily and not being able to move as usual. If humans do not use the functions they have, the functions will deteriorate at an amazing speed.
For example, the action of “walking”. It seems that it is easy to do, but when walking, the iliopsoas (psoas major, iliac muscle, etc.), quadriceps femoris (rectus femoris, vastus lateralis, etc.), biceps femoris, tibialis anterior, lower leg Using many leg muscles such as triceps (gastrocnemius, soleus), walk one step after another. In addition, the muscles of the buttocks, hips, back and arms are also used. In other words, you can “walk” for the first time using the muscles of the 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 don’t do the “walking” action, you will lose a lot of muscle, as well as your balance ability and cardiopulmonary function. If this happens, your walking speed will slow down, and you may not be able to cross a traffic light, or you may stagger when carrying luggage because you cannot maintain your balance, or you may stumble over a small step and fall, which may have a major impact on your daily life. increase. It is necessary to walk every day to prevent this from happening. Walking maintains the necessary muscles and functions. Muscle mass increases during growth and then decreases with age. However, unlike bones, muscle is a tissue that can be increased by training at any age.
The Benefits Of Exercise
The effects of exercise are often seen on the functional side of the body, but it is also effective against diseases.
• Maintaining a healthy figure
• Maintaining and improving physical fitness and muscle strength
• Prevention of lifestyle-related diseases such as obesity, hypertension and diabetes, and metabolic syndrome
• Prevention of age-related functional decline (locomotive syndrome)
• Improved cardiopulmonary function reduces fatigue
• Lower back and knee pain relief
• Improves stiff shoulders and sensitivity to cold by promoting blood circulation
• Increases resistance (prevents colds)
Many people must have experienced a very good feeling, such as exhilaration and a sense of accomplishment, after running to their heart’s content. Exercising in this way has many positive effects on your mental health.
• Reduced dementia
• Reduction of indefinite complaints
• Relaxation and stress relief
How Often You Should Exercise
How often do you usually exercise? The amount of exercise varies greatly from person to person. If you are just starting to exercise, please refer to the following and adjust the amount of exercise.
Walk 1200 steps more than usually do!
It is very difficult to achieve a goal that is much too lofty. That is why we recommend starting small with this little goal.
Moving 16 minutes more means walking about 1200 more steps.
For example, take the stairs instead of the elevator or walk a short distance instead of biking to increase your steps. In addition to walking, you can move 12 minutes more by reviewing your behavior, such as standing on the train and holding a basket instead of a cart when shopping. It might be a good idea to think about what you can do without overdoing it.
Exercise for 25 minutes 1-3 times per week
It is also suggested to do brisk exercise for at least 25 minutes between 1 and 3 times per week. Any kind of exercise, such as walking, running, jogging, basketball, or light movement in general, is fine. We recommend that you find an exercise that you can enjoy and continue to do and make it a habit.