More than 28 percent of Americans are completely sedentary (they engage in no physical activity), with an additional 60 percent being inadequately active (engaging in less than 30 minutes of activity per day). For those who strive to achieve and maintain a high quality of health, it must be recognized that physical activity is vital to optimal health. This is reaffirmed by numerous studies that have found an association between physical activity, health, longevity, and an improved quality of life. In addition, the number of deaths related to sedentary living or obesity is approximately a half-million per year. Physical activity may impact quality of life in several ways: it can be used to improve self-image and self-esteem, physical wellness, and health.
Participation in physical activity can be beneficial for anyone and can be started during any stage of life. One goal of Healthy People 2010, a set of national health objectives established by the U.S. Department of Health and Human Services, is to increase the number of people who participate in daily physical activity. This activity can take many forms, ranging from a regimented exercise program to daily life activities such as house or yard work, walking a pet, or walking around town to complete errands.
Definition
Exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation.Purpose
Exercise is useful in preventing or treating coronary heart disease, osteoporosis, weakness, diabetes, obesity, and depression. Range of motion is one aspect of exercise important for increasing or maintaining joint function. Strengthening exercises provide appropriate resistance to the muscles to increase endurance and strength. Cardiac rehabilitation exercises are developed and individualized to improve the cardiovascular system for prevention and rehabilitation of cardiac disorders and diseases. A well-balanced exercise program can improve general health, build endurance, and slow many of the effects of aging. The benefits of exercise not only improve physical health, but also enhance emotional well-being.Studies have shown that a consistent, guided exercise program benefits almost everyone from Gulf War veterans coping with fatigue, distress, cognitive problems, and mental health functioning to patients awaiting heart transplants. Exercise in combination with a reduced-calorie diet is the safest and most effective method of weight loss. The United States Department of Agriculture (USDA) food pyramid, called MyPyramid, makes exercise as well as food recommendations to emphasize the interconnectedness between exercise, diet, and health.
Precautions
Before beginning any exercise program, an evaluation by a physician is recommended to rule out potential health risks. Once health and fitness level are determined and any physical restrictions identified, the individual's exercise program should begin under the supervision of a health care or other trained professional. This is particularly true when exercise is used as a form of rehabilitation. If symptoms of dizziness, nausea, excessive shortness of breath, or chest pain are present during exercise, the individual should stop the activity and inform a physician about these symptoms before resuming activity. Exercise equipment must be checked to determine if it can bear the weight of people of all sizes and shapes. Individuals must be instructed in the proper use of exercise equipment in order to prevent injury.Description of Exercise
Range of motion exercise
Range of motion exercise refers to activity aimed at improving movement of a specific joint. This motion is influenced by several structures: configuration of bone surfaces within the joint, joint capsule, ligaments, tendons, and muscles acting on the joint. There are three types of range of motion exercises: passive, active, and active assists. Passive range of motion is movement applied to a joint solely by another person or persons or a passive motion machine. When passive range of motion is applied, the joint of an individual receiving exercise is completely relaxed while the outside force moves the body part, such as a leg or arm, throughout the available range. Injury, surgery, or immobilization of a joint may affect the normal joint range of motion. Active range of motion is movement of a joint provided entirely by the individual performing the exercise. In this case, there is no outside force aiding in the movement. Active assist range of motion is described as a joint receiving partial assistance from an outside force. This range of motion may result from the majority of motion applied by an exerciser or by the person or persons assisting the individual. It also may be a half-and-half effort on the joint from each source.Strengthening exercise
Strengthening exercise increases muscle strength and mass, bone strength, and the body's metabolism. It can help attain and maintain proper weight and improve body image and self-esteem. A certain level of muscle strength is needed to perform daily activities such as walking, running, and climbing stairs. Strengthening exercises increase muscle strength by putting more strain on a muscle than it is normally accustomed to receiving. This increased load stimulates the growth of proteins inside each muscle cell that allow the muscle as a whole to contract. There is evidence indicating that strength training may be better than aerobic exercise alone for improving self-esteem and body image. Weight training allows one immediate feedback, through observation of progress in muscle growth and improved muscle tone. Strengthening exercise can take the form of isometric, isotonic and isokinetic strengthening.Isometric exercise
During isometric exercises, muscles contract. However, there is no motion in the affected joints. The muscle fibers maintain a constant length throughout the entire contraction. The exercises usually are performed against an immovable surface or object such as pressing one's hand against a wall. The muscles of the arm are contracting but the wall is not reacting or moving in response to the physical effort. Isometric training is effective for developing total strength of a particular muscle or group of muscles. It often is used for rehabilitation since the exact area of muscle weakness can be isolated and strengthening can be administered at the proper joint angle. This kind of training can provide a relatively quick and convenient method for overloading and strengthening muscles without any special equipment and with little chance of injury.Isotonic exercise
Isotonic exercise differs from isometric exercise in that there is movement of a joint during the muscle contraction. A classic example of an isotonic exercise is weight training with dumbbells and barbells. As the weight is lifted throughout the range of motion, the muscle shortens and lengthens. Calisthenics are also an example of isotonic exercise. These would include chin-ups, push-ups, and sit-ups, all of which use body weight as the resistance force.Isokinetic exercise
Isokinetic exercise utilizes machines that control the speed of contraction within the range of motion. Isokinetic exercise attempts to combine the best features of both isometrics and weight training. It provides muscular overload at a constant preset speed while a muscle mobilizes its force through the full range of motion. For example, an isokinetic stationary bicycle set at 90 revolutions per minute means that no matter how hard and fast the exerciser works, the isokinetic properties of the bicycle will allow the exerciser to pedal only as fast as 90 revolutions per minute. Machines known as Cybex and Biodex provide isokinetic results; they generally are used by physical therapists.Cardiac rehabilitation
Exercise can be very helpful in prevention and rehabilitation of cardiac disorders and disease. With an exercise program designed at a level considered safe for the individual, people with symptoms of heart failure can substantially improve their fitness levels. The greatest benefit occurs as muscles improve the efficiency of their oxygen use, which reduces the need for the heart to pump as much blood. While such exercise does not necessarily improve the condition of the heart itself, the increased fitness level reduces the total workload of the heart. The related increase in endurance also should translate into a generally more active lifestyle. Endurance or aerobic routines, such as running, brisk walking, cycling, or swimming, increase the strength and efficiency of the muscles of the heart.Preparation
A physical examination by a physician is important to determine if strenuous exercise is appropriate or detrimental for an individual, especially when the exercise program is designed for rehabilitation. Before exercising, proper stretching is important to prevent the possibility of soft tissue injury resulting from tight muscles, tendons, ligaments, and other joint-related structures.Aftercare
Proper cool down after exercise is important in reducing the occurrence of painful muscle spasms. Proper cool down stretching also may decrease frequency and intensity of muscle stiffness the day following any exercise program.Risks
Improper warm up can lead to muscle strains. Overexertion without enough time between exercise sessions to recuperate also can lead to muscle strains, resulting in inactivity due to pain. Stress fractures also are a possibility if activities are strenuous over long periods without proper rest. Although exercise is safe for the majority of children and adults, there is still a need for further studies to identify potential risks.Normal results
Significant health benefits are obtained by including a moderate amount of physical exercise in the form of an exercise prescription. This is much like a drug prescription in that it also helps enhance the health of those who take it in the proper dosage. Physical activity plays a positive role in preventing disease and improving overall health status. People of all ages, both male and female, benefit from regular physical activity. Regular exercise also provides significant psychological benefits and improves quality of life.Abnormal results
Exercise burnout may occur if an exercise program is not varied and adequate rest periods are not taken between exercise sessions. Muscle, joint, and cardiac disorders have been noted among people who exercise. However, they often have had preexisting or underlying illnesses.The Importance of EXERCISE
Most people do not recognize the importance of exercise. This is evidenced in a host of ways. Are you getting enough of the right kind of exercise?
The average American watches three and a half hours of television every day. That adds up to 56 days of channel surfing per year. By the age of 65, over nine years will have been spent in front of the small screen!
In addition, from 1991 to 1999, participation in physical education (P.E.) in schools dropped from 42 percent to 29 percent. Since it is not a required part of the curriculum in most schools, kids basically opt not to be involved. (In only one state in the U.S. is P.E. a mandatory part of the curriculum.)Nearly one-third of children ages 4 to 19 eat fast food every day, and over 15% in that age group are obese. In order to become slim, thousands of U.S. teens become bulimic or anorexic, or undergo a procedure known as gastric bypass.
Also known as “obesity surgery,” this procedure involves getting their stomach stapled in order to restrict the food intake. As a result, they eat less and lose weight. Yet, a host of other problems develop.
One such problem involves deterioration of the stomach lining. Also, the staples sometimes come apart, causing tears and leaks. And, due to the stomach’s poor absorption, nutrient deficiencies can occur. Is this the only way in which overweight, out-of-shape people can become healthy? Is there any alternative? Yes! And that alternative is exercise!
Becoming Strong and Healthy
Many factors contribute to the degradation of health in teens today. You live in a terribly polluted world. The atmosphere, water supply, and—unless everything you eat is totally organic—food supply are all contaminated. You are bombarded by fast food at every corner. And video games have led the majority of teens to spend countless hours in front of the television being sedentary. And, as a result of all of this, there exists a generation that is out-of-shape, overweight and obese.But there is hope. The wonderful tool of exercise can help teens become fit and healthy. Performing some form of physical activity daily will significantly boost your “basal metabolic rate”—the number of calories your body burns in order to keep you alive. By having a high metabolism, you burn calories 24 hours a day—even while you sleep! You can literally turn your body into a fat-burning machine!
This has many benefits: With a strong metabolism comes a strong immune system. When you burn fat, the toxins are released into the bloodstream, and are quickly carried out of the body through sweat. This inoculates you against the probability of developing cancerous and diseased cells. Therefore, hard exercise—that makes you sweat—is very good for you.
Exercise also helps to regulate the amount of insulin released into the bloodstream. Insulin is commonly referred to as “the fat-making hormone.” Its job is to metabolize blood sugar into energy. But too much insulin in the bloodstream keeps your body from burning stored fat. Years of an overworked pancreas—the organ that produces insulin—can lead to “onset (type 2) diabetes.” However, if you use—burn—more calories than you consume, you significantly reduce the chances of developing this disease.
Exercise can also help control other problems, such as: Sleep apnea, moodiness, stress, decreased energy, cardiovascular disease, high cholesterol and others. There are too many benefits to list here. But be assured that this tool can help you become a fit, stronger, disease-free, and overall healthier person.
“What Type of Exercise Should I Do?”
The main goal of aerobic exercise is to keep the heart elevated for an extended period of time for the purpose of strengthening the heart and lungs. The most common aerobic exercise is walking. It is easy to do. You have been doing it since you were a toddler. By now, you are a “pro” at it. Increase the pace, and walking turns into an aerobic exercise. But, if you are more advanced or are easily bored, then you can move on to jogging or running.Running is the quickest way to lose weight, because it burns many calories. It also tones your calves and thighs. However, to avoid extreme muscle aches or injuries, do not begin a running routine until you have performed two to three months of aerobic walking.
Other aerobic exercises could include: Bicycling, hiking, basketball, swimming, golf, tennis, etc. Aerobic exercise should be done a minimum of 3 days a week, but 5 to 6 is recommended. The important thing is to pick something that interests you. If you like what you are doing, you will be more likely to stick with it.
Proverbs 20:29 states, “The glory of young men is their strength.” Therefore, strength training—also known as toning and weight lifting—is also a very good exercise. Through moderate toning, you gain muscle definition and increased bone mass, which helps to prevent diseases such as osteoporosis.
Interestingly, every extra pound of muscle that you have burns 50 calories a day just to maintain its mass. So, if you gain five pounds of muscle, then an extra 250 calories per day is burned! (3,500 calories equal one pound of fat.)
The easiest way to implement a strength training program is to use your own weight as resistance. For example, push-ups are great for strengthening the chest muscles. Yet simultaneously, they strengthen your upper back, biceps, triceps and shoulders. However, strength training should be done no more than three times a week. You should pick one exercise for each body part. Never train the same body part two days in a row, or you will overwork the muscle, possibly causing injury.
Time to Take Action
By now, you may be thinking, “I’ve tried all of this, but nothing worked.” Seriously and honestly think for a moment. Did you really try? Were you diligent in your pursuit? Did you try as hard as you could? Were you driven to SUCCEED? Your answer to these questions will tell you a lot about why you did not succeed.In The Laws to Success, Mr. Pack shows that without good health, it is very difficult—if not impossible—to succeed in life. The way to succeed in anything is by exercising your will. Employ the laws of success. Anything of value takes time and effort.
First, you must increase your motivation. You can do this by thinking about the benefits of exercising every day. Nothing can stop the person who is driven to succeed.
Next, you must resolve to begin exercising, and then DO IT! Don’t put it off until tomorrow, because tomorrow will never come. Make it a habit of visualizing yourself as fit and healthy—and make it happen.
And finally, you must be diligent and persevere. This is called “stick-to-it-iveness.” Once you start, you must never stop. Determine to keep going, regardless of outside circumstances.
If you put all of this into action, you are well on your way to becoming a healthy adult.
Health Benefits of Exercise
Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.
For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by accumulating 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.
If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.
How Physical Activity Impacts Health
Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.
• Reduces the risk of dying prematurely.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.
• Reduces the risk of dying prematurely from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood pressure.
• Helps reduce blood pressure in people who already have high blood pressure.
• Reduces the risk of developing colon cancer.
• Reduces feelings of depression and anxiety.
• Helps control weight.
• Helps build and maintain healthy bones, muscles, and joints.
• Helps older adults become stronger and better able to move about without falling.
• Promotes psychological well-being.
Specific Health Benefits of Exercise
Heart Disease and Stroke. Daily physical activity can help prevent heart disease and stroke by strengthening your heart muscle, lowering your blood pressure, raising your high-density lipoprotein (HDL) levels (good cholesterol) and lowering low-density lipoprotein (LDL) levels (bad cholesterol), improving blood flow, and increasing your heart's working capacity.
High Blood Pressure. Regular physical activity can reduce blood pressure in those with high blood pressure levels. Physical activity also reduces body fatness, which is associated with high blood pressure.
Noninsulin-Dependent Diabetes. By reducing body fatness, physical activity can help to prevent and control this type of diabetes.
Obesity. Physical activity helps to reduce body fat by building or preserving muscle mass and improving the body's ability to use calories. When physical activity is combined with proper nutrition, it can help control weight and prevent obesity, a major risk factor for many diseases.
Back Pain. By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain.
Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself. Researchers also have found that exercise is likely to reduce depression and anxiety and help you to better manage stress.
Role of Exercise in Disease Prevention
Studies have shown that exercise can have a direct effect on preventing heart disease, cancer , and other causes of premature death. Furthermore, participation in regular physical activity may reduce the rate of occurrence of these maladies. An inverse relationship exists between disease and exercise, meaning that with increased levels of physical activity there is a decreased prevalence for certain diseases. Currently, there is strong evidence that exercise has powerful effects on mortality, CAD (including blood lipid profiles), and colon cancer. Research has also confirmed that aerobic exercise can reduce high blood pressure , obesity, type II diabetes, and osteoporosis . In addition, stroke and several types of cancer (such as breast, prostate , and lung cancer) can also be reduced with regular physical activity.Even more important, several of these factors are interrelated. For example, when an individual lowers his or her high blood pressure, the risk for heart disease, stroke, and kidney disease is also reduced. Another example is that exercise favorably alters blood lipid profiles. These profiles include measurements of total cholesterol (TC, complete count of all cholesterol in the blood), high-density lipoprotein cholesterol (HDL-C, the "good" cholesterol), low-density lipoprotein cholesterol (LDL-C, the "bad" cholesterol), and triglycerides (TRG, storage form of energy), which reduce the risk of plaque buildup in the coronary arteries, a sign of CAD.
Exercise Prescription
Adequate physical activity is dependent on having a well-rounded program that encompasses all aspects of improving health and preventing disease. A well-rounded program includes cardiovascular fitness, muscular strength and endurance, flexibility, posture, and maintenance of body composition.Components of Physical Fitness
Cardiovascular Fitness
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity. This is dependent on the ability of the heart and lungs to deliver oxygen to the working muscles. As fitness levels improve, the body functions more efficiently and the heart can better withstand the strains of everyday stress.Muscular Strength
The maximal amount of force a muscle can exert with a single maximal effort. Strong muscles are important for carrying out everyday tasks, such as carrying groceries, doing yard work, and climbing stairs. Muscular strength can help to keep the body in proper alignment, prevent back and leg pain, and provide support for good posture.Muscular Endurance
The ability of a muscle or group of muscles to perform repetitive contractions over a period of time. Endurance is a key for everyday life activities and operates with muscular endurance to help maintain good posture and prevent back and leg pain. In addition, endurance can enhance performance during sporting events, as well as help an individual cope with everyday stress.Flexibility
This refers to the range of motion in a joint or group of joints, correlated with muscle length. This component becomes more important as people age and their joints stiffen up, preventing them from doing everyday tasks. Additionally, good range of motion will allow the body to assume more nautral positions to help maintain good posture. Stretching is therefore an important habit to start, as well as continue, as one ages.Body Composition
The relative proportion of fat-free mass to fat mass in the body. Fat-free mass is composed of muscle, bone, organs, and water, whereas fat is the underlying adipose tissue. Excessive fat is a good predictor of health problems because it is associated with cardiovascular disease, high cholesterol, and high blood pressure. Higher proportions of fat-free mass indicate an increase in muscle, and thus an increased ability to adapt to everyday stress.A good example of an exercise program would include three stages. The first stage is a warm-up, where one should complete light calisthenics to activate and warm the muscles, immediately followed by stretching, which helps to maintain flexibility. The second stage is the conditioning stage, which consists of cardiovascular work to enhance the function of the heart and lungs and a resistance-training regimen to strengthen and tone major muscle groups, such as the quadriceps, hamstrings, chest, biceps, triceps, back, and abdominals. The final stage consists of a cool down, or reduction in heart rate to resting levels, as well as stretching again, since the greatest modification in flexibility comes from post-exercise stretching.
Maintenance of physical activity is important to maintain a healthy lifestyle. In addition, it is important to follow an exercise regime that will start slow and gradually increase as fitness level and exercise tolerance increases. The key is to complete at least thirty minutes of activity most days of the week in the form of activities that one enjoys, such as walking, jogging, swimming, aerobic dance, biking, skateboarding, or participating in a sport. This will enable an individual to reach the goals of Healthy People 2010, which include improving the quality of life through fitness with the adoption and maintenance of regular exercise and physical activity programs.
There are two Major types of exercise:
1. Aerobic
2. Anaerobic
What is Aerobic Exercise
The word aerobic is made up of two Greek words: Aeros meaning air and Bios meaning life.
Aerobic exercise is vigorous enough to increase the body's need for oxygen and hence air intake and breathing rate increase. Aerobic exercise is done at a pace that allows an adequate supply of oxygen to reach your muscles as you work out. If you can hum to yourself or carry on a conversation as you work out then you are probably exercising aerobically. This type of exercise can be continued for 20 - 45 minutes without being exhausting.
Some Examples of Aerobic Exercise include:
Swimming Brisk Walking | Cycling Jogging | Rowing Aerobics classes |
What is Anaerobic Exercise?
Anaerobic means literally without air or oxygen. A term applied to microbes which can thrive only in the absence of oxygen; but it also refers to the converse of aerobic exercise, where sustained intensive exercise (eg sprinting) exceeds the body's capacity to deliver oxygen so that the muscles use energy derived from anaerobic metabolism resulting in an oxygen deficit which has to be replenished later.
Anaerobic exercise involves intense or explosive spurts of strenuous activity that leaves you gasping for breath. This exercise can only be done for a minute or too at a time, because it depends on limited stores of glycogens (sugars) stored in the muscles, which are rapidly depleted, resulting in intense muscle fatigue.
Examples (of anaerobic exercise)
Weight lifting | Sprinting |
Best Types Of Exercise
The best types of exercise combine 3 elements:
1. Stamina
2. Strength
3. Suppleness
There are many different types of aerobic exercise and which one is best for you to use is dependent on your time limits, financial and physical limitations, and personal choice.
Low impact exercises like walking, swimming and cycling are probably the cheapest and most practical types of aerobic exercise to take. These supply the benefits without the risks of injuries such as back and knee-joint problems that can occur in high impact exercise like jogging. Walking and swimming are relatively cheap, you don't have to pay gym fees and require little in the way of special sports clothing or equipment. You can use different ones daily. The important thing to bear in mind is that it has to be aerobic for 20 minutes.
You need to add resistance or weight-training to your programme as lifting is an important component of exercise because it increases your strength.
A good exercise programme includes 3 types of exercise:
1. Stretching (to improve flexibility) (Yoga, Tai Chi).
2. Endurance (aerobic) to improve cardio fitness.
3. Strength training (weight training).
It is wise, if suffering from stress, to avoid competitive types of exercise as research indicates competitive exercise can be stressful instead of relaxing. So walking, swimming, cycling etc., are good, non-competitive aerobic exercise, but competitive exercise for example, squash and tennis, should be avoided. Exercise should not be used in isolation but in order to get maximum stress reduction benefits, it should be used along with relaxation, nutrition, Tai Chi, etc.
The Different Types of Exercise
The Different Types of Exercise
Aerobic Exercises
Regular aerobic exercises are a great way to burn calories and help control your weight. They also lower the proportion of fat on your body and increase the proportion of muscle. Men who maintain a healthy weight are less likely to develop diabetes and other chronic health problems that have been linked to obesity and being overweight.
For optimal health, doctors recommend engaging in aerobic exercises for at least 30 minutes every day. But you don’t need to exercise for one 30-minute period. Three 10-minute sessions are just as effective and provide the same health benefits as 30 minutes of sustained exercise. Breaking up your exercise periods may make it easier for you to fit them into your daily activities. When you exercise, you should strive to reach a heart rate that is 50 to 80 percent of the maximum heart rate for your age. This rate is called your target heart rate. If your heart rate does not fall within this range, adjust your activity level so it will increase or decrease your heart rate until it falls within the recommended range.
Don’t forget to warm up for 5 minutes before every exercise session and to cool down afterward. Start by stretching the muscles and joints in your spine, arms, and legs. Then begin moving your body repetitively by walking or slowly jogging or biking to elevate your heart rate slightly in preparation for your more intense activity. Warm-up and cool-down exercises can help prevent injury to muscles and joints.
Be aware that, if you don’t keep doing your aerobic exercises, the hard-won health benefits you have worked for will not stay with you for very long. To remain at the healthier level you have attained, you must stick with your exercise program, whether it involves running, stair climbing, swimming, biking, or simply brisk walking.
Strength-Conditioning Exercises
Strength-conditioning exercises complement aerobic exercises by building muscular strength. Weight training, using either free weights or weight machines, is an efficient way to strengthen your muscles, but sit-ups, push-ups, and leg lifts accomplish the same goal. Strength-conditioning exercises are sometimes called resistance exercises because they force your muscles to work against, or resist, an object, such as a 5-pound weight.You don’t have to join a health club or buy an expensive weight-training machine to reap the benefits of strength conditioning. For example, simply add some push-ups and sit-ups to your exercise routine, or do some leg lifts on the floor while you are watching television. You can also purchase inexpensive hand weights in various sizes. Take a pair of 3-pound weights with you when you walk or jog to increase your level of exercise intensity. Use 5- or 10-pound weights to exercise the biceps and triceps muscles in your upper arms. Start with the heaviest weight that allows you to perform six to eight repetitions without stopping— even if it is only a 1-pound weight—and gradually work your way up to heavier weights. (Lighter weights will increase your endurance but not your strength.) Continue using the weights until you can repeat a set of six to eight lifts two or three times without stopping. Rest between sets of repetitions.
Men who are experienced weight trainers might find it helpful to seek advice from an exercise physiologist or a doctor who specializes in sports medicine when planning a new exercise routine or training for an upcoming athletic event. Remember that anabolic steroids (see other post for more info) are prescription drugs that may build muscle mass but also lead to serious health problems, including abnormal breast development in men, baldness, shrinking of the testicles, and a reduced sperm count, and therefore should not be used.
Even if you are older—in your 80s or 90s—weight training will increase your muscular strength. This type of exercise can help you to perform daily tasks, such as lifting grocery or trash bags, that often become more difficult as you get older. Strength conditioning can mean the difference between leading an independent life and relying on friends, family, or healthcare workers to meet everyday needs.
Flexibility Exercises
Some men are more flexible than other men, and certain joints in your body may have more flexibility than other joints. But whatever your individual differences may be, you can increase your overall flexibility through stretching. Make stretching a regular part of your warm-up and your cool-down routines. The muscle cramping or pain that can occur after vigorous exercise, especially when you are just beginning to exercise after having been inactive or have been overexercising, can often be relieved by doing stretching exercises.
The most important muscles to stretch include the hamstring (rear thigh), lower back, and shoulder muscles. When you are stretching, keep the following tips in mind. First, do not stretch to the point at which you feel discomfort or pain. Stay within a comfortable range; any discomfort is a signal that you have stretched too far. Second, stretch slowly and smoothly, and never bounce or make jerking movements. Third, sustain the stretch. Pause for 10 to 20 seconds when you have reached a full stretch, and hold the position so your muscles and joints have enough time to benefit from the stretch.
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