Ex­er­cise for good health

New Straits Times - - Heal -

WHAT ARE THE

HEALTH BEN­E­FITS OF EX­ER­CISE?

Ex­er­cise or phys­i­cal ac­tiv­ity is body move­ment or mus­cle con­trac­tion that re­quires en­ergy (in calo­rie).

Phys­i­cal in­ac­tiv­ity or low fit­ness is a strong de­ter­mi­nant of chronic dis­eases.

There are a lot of health ben­e­fits in do­ing ex­er­cise. It is of­ten said that ex­er­cise is a polyp­ill, which means it treats a lot of ail­ments.

The main dis­ease that ex­er­cise can pre­vent is heart dis­ease. There are many other health con­di­tions pre­vented by ex­er­cise. The main ones in­clude obe­sity, hy­per­ten­sion, type 2 di­a­betes, hy­per­c­holes­terolemia, os­teo­poro­sis, os­teoarthri­tis, de­pres­sion and some can­cers.

A per­son needs to do reg­u­lar phys­i­cal ac­tiv­ity in or­der to reap the health ben­e­fits of ex­er­cise.

The rec­om­men­da­tion is 150 min­utes a week of mod­er­ate in­ten­sity ex­er­cise or 75 min­utes per week of high in­ten­sity ex­er­cise, or a com­bi­na­tion of both.

HOW MUCH EX­ER­CISE DO I NEED EV­ERY DAY TO MAIN­TAIN GOOD HEALTH?

There are three types of rec­om­mended ex­er­cise to do - aer­o­bic ex­er­cise, re­sis­tance ex­er­cise and flex­i­bil­ity ex­er­cise.

Aer­o­bic ex­er­cise in­cludes brisk walk­ing, run­ning, cy­cling, swim­ming, row­ing and hik­ing.

Usu­ally this ex­er­cise in­volves ma­jor mus­cle groups in our body.

The rec­om­men­da­tion for aer­o­bic ex­er­cise is a min­i­mum of 150 min­utes a week Choose any ex­er­cise that you can do any­time at home or at your work­place that does not re­quire much equip­ment.

Re­sis­tance ex­er­cise is done to in­crease mus­cle strength and pre­vent the loss of mus­cle mass. You can use dumb­bells, bar­bells or strength ma­chines to in­crease mus­cle strength.

WHAT TYPES OF EX­ER­CISES ARE REC­OM­MENDED TO MAIN­TAIN HEALTH?

Choose ex­er­cises that are easy and do not re­quire a lot of tech­ni­cal skill nor much equip­ment.

The ex­er­cise you choose must be rhyth­mic and in­volve large mus­cle groups (lower and up­per limbs).

A good ex­am­ple is brisk walk­ing. Spread the ex­er­cise over a week. Do not ac­cu­mu­late the ex­er­cise only on week­ends.

Start with a small du­ra­tion over weeks or months and slowly in­crease du­ra­tion and fre­quency ac­cord­ing to your ca­pa­bil­ity.

The min­i­mum amount of time is 10 min­utes per ses­sion.

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