EXERCISE: The benefits of regular Exercise (Physical activity)
Introduction to Exercise or Physical Activity
Exercise is a conscious physical activity aimed at moving the entire human body in other to maintain good health, and to continue with determined physical activity is to reap the benefits of regular exercise such as we have elaborately discussed here.
“Action”, we say, “is the law of our being”
Keep a piece of machine out of use, and over time it becomes rusty and useless. The same goes for man; when there is no activity or exercise, over time, the body parts begin to die away in a process called atrophy/degeneration; and with these dying away, of cell and tissues, dies the entire system.
If by choice, circumstance or even by personal preference, any part of the organs of the body is not utilized or moved regularly and adequately too, such inaction will lead to a decrease in size and strength of body tissues and muscles, it’s the result of this condition as called atrophy, that affect proper circulation of blood around such location and the entire body.
Exercise is the 2nd of the eight (8) principles of health and healing as expressed in the NEW START acronym. The proper use and implementation of these principles of health and healing will reduce your chances of contracting diseases especially the dreaded lifestyle diseases that are always life threatening. As you discover new facts about exercise or are reminded of what you use to know as the case may be, or that what you know you have not put to use; I need you to decide now to begin to exercise, and to do it regularly.
THE BENEFITS OF REGULAR EXERCISE FOR HEALTH AND HEALING
• Exercise is vital to our general fitness
“A life of useful labor (activity or exercise) is indispensable to the physical, mental, and moral well—being of man.”
• It helps the organs to do their work
“By active exercise in the open air every day the liver, kidneys, and lungs also will be strengthened to perform their work.’’ 2
• By inducing even circulation of blood minor and major abdominal diseases is combated.
“The diseased stomach will find relief by exercise.”3
• Exercise helps in Food digestion
Exercise helps in digestion, a walk after a meal will increase the round trip of blood circulation around the stomach and the digestive tracts thereby promoting digestion and easing the burden of digestion on the system.
It is very important that students and sedentary workers should make determined efforts to walk out in the open air every day (when the weather is conducive) or other useful physical work may be done (as time and opportunity would permit), these efforts are to ensure an even circulation of blood around the entire body.
Morning Exercise Strengthens the Immune system: in a very special way, exercise done in the open air and under the wonderful rays of the early morning sun is a great feat to the body.
Benefits of regular Exercise:
• It strengthens the heart
• It lowers blood pressure thereby protecting the heart and blood vessels
• it lowers LDL cholesterol levels in the
• Exercise strengthens the bones
• Lifts depression (by enhances the production and secretion of ‘happy hormones’ which include the endorphin, dopamine and serotonin.)
• Relieves stress and anxiety
• Exercise increases energy and efficiency
• It improves circulation
• Enhance better sleep, and aid faster healing of damaged body areas
How much Exercise is needed?
Exercise is not quantifiable in volume. Time and the resultant effects are more accurately, what is considered to say “enough of the Exercise” Under the early morning sun and in the open air, do brisk and continuous exercise for at least 15 to 20 minutes then you switch to another type of the exercise for a resting period.
Exercise between 25 to 40 minutes daily to archive maximum benefits. However, make sure to exercise in, not less than, 4 days a week.
Although exercise has a cumulative effect on the body, you cannot get all the exercise you need for the week in one day, so it should be done daily. Make sure to get moving. Start slowly then increase pace or speed, and endurance level as soothes you, but stop the activity as soon as you notice pain.
What kind or type of Exercise do I need?
Walking (brisk walking [watch video by clicking on the link]) is the best type of exercise for all sexes and ages because it gets all body parts to move without the overuse or injury to any part of the body, unlike jumping, jugging and running that wears some parts of the body and put much pressure on some other areas of the body.
Let’s check on these two quotes on walking by some authorities:
There is “No Better Exercise than Walking”4.
“There is no exercise that will prove as beneficial to every part of the body as walking. Active walking in the open air will do more for women, to preserve them in health if they are well than any other means. Walking is also one of the most efficient remedies for the recovery of health of the invalid. The hands and arms are exercised as well as the limbs.”
Other recommended exercises:
• Jogging (for the young and the agile. Jogging may increase the wears on the synovial fluids at the knee and ankle of the old and feeble)
• yard work(chores; lawn mowing etc)
• stair walking
For daily Exercise
• Maintain good posture, while standing, sitting and lying down.
• The best times for sunbathing are the hours between 7 – 9 am and 4:30 pm – 6:00 pm.
• The best time to go to bed is between 9:00 pm and 9:30 pm.
• In order to have good health, we must have good blood; for the blood is the current of life. It repairs waste and nourished the body.
Exercise and HIV
“HIV is no longer an automatic death sentence, especially for people who engage in moderate exercise”56 Creation Health Discovery.
Keep exercising to keep healthy. You have nothing to lose but all to gain by active physical exercise.
The New Start lifestyle program is based on eight (8) simple principles. They are simple day-to-day occurrence and opportunities which we overlook, but are key factors to our desire for optimum health.
“Nutrition is the intake of food, considered in relation to the body’s dietary needs. Good nutrition- an adequate, well-balanced diet combined with regular physical activity- is a cornerstone of good health. – World health organization www.who.int/topics/nutrition/en/
Tips on Exercise
• Start exercising slowly but consistently and then gradually increase in both the time and intensity of your chosen activity.
• Exercise until you are breathing deeply, but not out of breath.
• Thirty minutes a day is an excellent goal, but since the benefits of exercise are cumulative, even shorter periods, three to five times a week, are helpful.
Why most people do not exercise: many say it is because of lack of time.
You can’t find time to Exercise?
Often in a typical society of today, a person’s spare time is crowded with many kinds of passive entertainments such as TV, Video games, and the internet. When you choose to turn off the computer, TV, video game- for a time- you save it for other activities more rewarding. When you save the time, you spend that time in an exercise that will help optimize your health and life quality, I think it’s more rewarding to create such time to keep active.
Put more zest in your life by having simple regular exercise. Look at what exercise can do for your mind.
• Exercise can greatly improve your sense of well-being.
• It makes you feel good.
• It increases energy, efficiency, and endurance, and won’t let you down later.
• Outdoor exercise is one of the most valuable weapons known to fight off depression.
• Exercise enhances our ability to handle life’s stresses.
• Exercising after work is especially helpful to unwind and leave you more relaxed.
• It improves quality of sleep. Exercise has many other benefits to the body.
Moderate exercise improves appetite control. It helps us attain a desirable weight. Exercise not only burns excess calories but also speeds up the body’s metabolism for several hours.
Exercise is very vital to our well-being, begin to exercise today, you will continue to enjoy the benefits until tomorrow.
1. Councils on Temperance and Bible Hygiene, p. 96.
2. Healthful Living. p. 131.
3. 3- Ibid, p. 133.
4. Ibid p. 130
5. LIGHT Training manual.
6. Steps to Health.www.glowonline.org
** World health organization www.who.int/topics/nutrition/en/
7. Wildwood Lifestyle Center. Training material