 |
|
|
|
 |
|
 |
|
|
|
|
||||||
|
Get active!
When you exercise, it isn't just your fitness that improves - you'll feel better all over. You should of course always take care when exercising, especially if it's a long time since you last exercised. Here are a few pointers to help you before you start.
Why exercise?Exercise can make you feel less tired, less stressed and have an increased sense of vitality. Exercise can also make you feel happier - it has a kind of anti-depressant effect. There is a definite feel good factor about exercise which everybody who embarks on a properly designed programme can eventually benefit from. Most people like to look good as well as feel good and this is another area where exercise can help. Exercise helps control and burn body fat and it strengthens and tones muscles as well as improving posture.  Your health in the long termThe health benefits of exercise are well documented and numerous. Exercise protects against heart disease and stroke. Other benefits may be a reduced risk of the development of non-insulin dependent diabetes mellitus and a reduced risk of cancer of the colon. It may also help in the control of blood pressure, improving circulation and may have a beneficial effect on blood fats. Exercise is also important for controlling body fat levels. Weight bearing exercise (eg walking) protects against developing osteoporosis (brittle-bones) later in life. Exercise can also have a very positive impact on other disorders such as menstrual problems, pre-menstrual problems, pre-menstrual syndrome and constipation. It is important also to remember that you're never too old to start exercising and experience the benefits, providing a doctor's advice is sought. Exercise can slow down the ageing process. Before embarking on any new exercise programme, it is important to seek the advice of a medical practitioner. This is particularly important for anyone who has a health problem such as diabetes, obesity, heart disease or a family history of high blood pressure or other heart condition. How to be healthy through exerciseAll-round fitness involves a balanced approach in three areas:
Your aerobic training zoneThe corner stone of improving health through exercise is developing your aerobic capacity. Aerobic exercise is any exercise that raises your heart rate to the extent that it makes you slightly breathless and sweaty eg fast walking, jogging or cycling. Aerobic literally means "with oxygen". Your aerobic system refers to your heart, lungs, blood vessels and muscles. When you exercise aerobically you burn fat as the main fuel. Your aerobic capacity is based on how efficiently your body can deliver oxygen to your muscles and how much oxygen your muscles can use for energy. Regular exercising at a specific level and for a certain time will help increase your ability to take in, transport and use oxygen for exercise, so improving your aerobic capacity. This can be achieved by exercising at an intensity, which is within your aerobic training zone for a minimum of 20 minutes, three times a week. To work out your aerobic training zone, subtract your age from 220, which gives you your maximum heart rate. Multiply this number by 65 percent (for the lower end of the range) and by 85 percent (for the upper end of the range). These numbers are the range your heart rate should stay between for you to be exercising aerobically. The exercise machines in many more sophisticated gyms have the facility to monitor your heart rate. You can also buy your own pulse monitor, often in the form of a wrist watch and chest band. Although very useful, these pulse monitors are expensive. If you are jogging or running at a steady state, you can take your own pulse before you start and again immediately after exercise as a rough guide to your maximum heart rate. However, if you are undertaking a variety of aerobic activities during an exercise programme, taking you pulse at the end of the exercise will be less useful. If you find taking your pulse difficult, the best way of determining whether or not you are exercising effectively is to go by how you feel. You should be slightly out of breath and sweaty but still be able to carry on talking. If you can't, then you have pushed yourself above your aerobic training zone and are exercising anaerobically. Slow down until you feel able to talk again. Strength exercises are those which involve lifting weights (or your own bodyweight) to help increase muscle strength. They can be done at home or at a gym. With any exercise programme, it is important to develop and maintain the suppleness of joints and muscles through safe stretching exercises. These help prevent injury and help maintain a good range of movement as we get older. Activities such as yoga are particularly good for improving suppleness. Having a high level of flexibility is essential to maintaining a good level of mobility and avoiding injuries whilst active. Flexibility is the range of movement that is available at a joint. A flexible joint is one in which the muscles and connective tissues surrounding it do not restrict the natural range of movement. Muscles, which are not regularly stretched, are at risk of becoming shorter and less 'elastic'. This reduces the range of movement at the joint and increases the risk of injury from tears and pulls. Regular stretching can help to improve mobility reduce tension and stiffness, can help to prevent and relieved lower back disorders and can aid muscles tone. Further informationThe health factsheets on this website cover many of the diseases and conditions mentioned on this page.
|
|
|
|
 |
 |
|
|||
|
||||||
 |
|
|
 |
|
|