Exercise and Health

The Nature of Exercise

Exercise is any bodily activity that enhances or maintains physical fitness, overall health and wellbeing.
It is characterised by an increase in physical exertion that results in development of muscles and fitness, as well as burning of calories.
Exercise can range from light activities like walking and light housework to moderate activities like cycling and gardening to more vigorous activities like running and skipping.

Aerobic exercise: It includes activities like jogging and cycling. These exercises use large muscle groups, are rhythmic, and can be maintained for a sustained period.
Anaerobic exercise: It involves activities like weightlifting and sprinting. These are high-intensity activities carried out in short bursts where the body’s requirement for oxygen exceeds oxygen supply.
Flexibility exercise: These are movements that keep muscles and joints in good working order, like stretching and yoga.
Balance and strength exercises: These mostly involve muscle-building activities and core-strengthening exercises.

Regular physical activity helps to maintain a healthy weight by increasing the rate of metabolism and burning excess fat and calories.
Exercise helps in improving cardiovascular health by strengthening the heart muscles, lowering blood pressure, and improving blood circulation.
It can help to improve mental health by relieving stress, improving mood, and reducing symptoms of depression and anxiety.
Regular exercise boosts the immune system, paving the way for a better defence mechanism against illnesses and infections.
Exercise enhances strength and endurance, resulting in increased muscle power and improved stamina.

Lack of physical activity is associated with increased risk of various health conditions like cardiovascular diseases, obesity, type 2 diabetes and osteoporosis.
It can also lead to mental health issues, such as increased feelings of anxiety and depression
Chronic inactivity can result in muscular and skeletal issues, such as muscle atrophy and a higher risk of fractures due to decreased bone density.

Heart rate, blood pressure, Body Mass Index (BMI) and waist-to-hip ratio are some metrics commonly used to evaluate health and fitness level.
Aerobic fitness can be estimated by measuring VO2 max, the maximum amount of oxygen a person can utilise during maximum exercise.
The Cooper 12-minute run test, where the distance run in 12 minutes is recorded, is another common test to assess fitness.