Exercise plays very important role in our daily life. Health is very important for everyone. All people choose their own method for staying healthy now a days. Some people use to dance, some use to do yoga, some use to do gym. But most important is that we all should do workout it doesn't matter what the method is. Doing exercise we get lots of benifits and our body feels good. It is performed for various reasons, to aid growth and improve strength, prevent aging, develop muscles and the cardiovascular system, hone athletic skills, weight loss or maintenance, improve health,[2] or simply for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and improve well-being as well as mental health.[3][4]
In terms of health benefits, the amount of recommended exercise depends upon the goal, the type of exercise, and the age of the person. Even doing a small amount of exercise is healthier than doing none.[5]
Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:[6]
- Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting.[6] The goal of aerobic exercise is to increase cardiovascular endurance.[7] Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long distance running.[6]
- Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination.[6] Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench press. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength.[6][8]
- Flexibility exercises stretch and lengthen muscles.[6] Activities such as stretching help to improve joint flexibility and keep muscles limber.[6] The goal is to improve the range of motion which can reduce the chance of injury.[6][9]
Physical exercise can also include training that focuses on accuracy, agility, power, and speed.[10]
Types of exercise can also be classified as dynamic or static. '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, albeit transiently, during the performance of the exercise.[11]
A modern problem
People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, household chores, shopping and other necessary activities are far less demanding than for previous generations.
We move around less and burn off less energy than people used to. Research suggests that many adults spend more than 7 hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.
Fitness
Individuals can increase fitness by increasing physical activity levels.[18][needs update] Increases in muscle size from resistance training are primarily determined by diet and testosterone.[19] This genetic variation in improvement from training is one of the key physiological differences between elite athletes and the larger population.[20][21] Studies have shown that exercising in middle age leads to better physical ability later in life.[22]
Early motor skills and development is also related to physical activity and performance later in life. Children who are more proficient with motor skills early on are more inclined to be physically active, and thus tend to perform well in sports and have better fitness levels. Early motor proficiency has a positive correlation to childhood physical activity and fitness levels, while less proficiency in motor skills results in a more sedentary lifestyle.[23]
A 2015 meta-analysis demonstrated that high-intensity interval training improved one's VO2 max more than lower intensity endurance training.[24]
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