Sports
Physical activity is any physical movement produced by the muscles of the body and requires energy consumption. Exercise includes many physical activities such as walking, running, swimming, and dancing, which help maintain the body’s health and protect it from diseases. Physical inactivity is the lack of physical activity; Ranked fourth in global risk factors for death.
The importance of sports
Exercise positively affects the health of the body regardless of age, sex, or physical ability. Here are some of the health benefits of exercise:
- Weight Control: Regular exercise helps to lose weight and prevent it from increasing. Physical activity works on calories, and the stronger the physical activity, the higher the calories burned in the body.
- Maintain muscle mass during weight loss: Regular exercise helps maintain muscle mass during a weight-loss diet. Reducing calories in the diet leads to a lower metabolic rate in the body, which reduces calorie burning, and vice versa. The exercise will increase the metabolic rate, thus increasing the burning of calories and loss of body fat mass, while maintaining the muscle mass.
- Choking on muscle and bone strength: It helps to stimulate the production of hormones that enhance the ability of muscles to absorb amino acids, thereby helping them to grow, limit the loss of muscle mass during aging, and help build bone mass. During growth, it contributes to the prevention of osteoporosis.
- Maintain skin health: Moderate exercise helps increase the production of antioxidants in the body, and promotes blood flow to the skin, which helps to maintain healthy skin and retard the appearance of aging.
- Maintaining brain health and memory: Exercise helps improve brain function, memory and mental skills. It increases the heart rate, which increases the flow of blood and oxygen to the brain. Exercise also stimulates the production of hormones that promote the growth of brain cells.
- Relieve pain: Regular exercise helps to relieve chronic pain. Exercise can help increase the body’s ability to tolerate and control pain, including pain associated with various health conditions, including chronic low back pain and fibromyalgia ).
- Fighting various diseases: Regular exercise, regardless of a person’s current weight, helps to reduce the level of unhealthy triglycerides, maintain blood flow smoothly, reduce the risk of cardiovascular disease, reduce the risk of stroke, and type 2 diabetes , Depression, some cancers, and arthritis.
- Energy promotion: Regular exercise helps increase muscle strength and endurance. It helps to get oxygen and nutrients into the tissues of the body, helps the cardiovascular system work efficiently, and when heart and lungs improve, people have more energy to do day-to-day work.
- Sleep Improvement: Regular exercise, regardless of its type, helps to relax, increase sleep depth, and increase activity during the day. The practice of 150 minutes of moderate to severe exercise per week can improve sleep quality by 65% Body temperature, and increased energy depletion during exercise, which stimulates the compensatory processes during sleep, but to obtain those results; do not have to exercise before bed directly.
- Feeling fun: Regular exercise provides an opportunity to relax, enjoy the outdoors and engage in various activities, and help increase communication with family and friends in an enjoyable social environment.
- Improve your mood: Regular exercise helps to change the parts of the brain that regulate stress and anxiety, and increases the brain’s sensitivity to certain hormones, such as serotonin, norepinephrine, and endorphin. Relieve feelings of depression, promote positive emotions, it is worth noting that the mood improves regardless of the intensity of physical activity.
Types of physical activity
Physical activity is divided by the amount of energy consumed by the body in a minute into two parts:
- Physical activity is average intensity :
- Walking at 3 mph or faster.
- Water aerobics.
- Cycling at less than 10 mph.
- Gardening and lawn work.
- Physical activity is high :
- Jogging.
- Biking is 10 miles per hour or faster.
- Tension rope.
- Heavy gardening (drilling, continuous shelf).
- Hiking up or with a heavy bag.
Global recommendations for physical activity
The global recommendations on physical activity relate to all healthy adults in the age group (18-64 years) unless there are satisfactory conditions to prevent them, and apply to all adults, male and female, regardless of their origins or ethnicity. These recommendations are divided into three sections:
- At least 150 minutes of moderate-intensity aerobic physical activity and distribution throughout the week.
- At least 75 minutes of high intensity physical activity and distribution throughout the week.
- A combination of moderate and high intensity physical activity.
- Moderate-intensity activities can be performed in multiple short periods of at least 10 minutes each, with activities combined (30 minutes a day) and five times a week.