Physical activity, along with a balanced diet, hygienic sleep and reducing exposure to stress, is a key element of a health-promoting lifestyle. It is very important to take it regularly. Regular movement is associated with many benefits for physical and mental health. Learn about the main benefits of physical activity.
Movement is health!
Physical activity, health and quality of life are closely linked. The human body was designed to move, hence it requires regular physical activity to function optimally and avoid disease. A sedentary lifestyle has an adverse effect on the functioning of the entire body. Motor inactivity impairs the functioning of the circulatory system, the musculoskeletal system, and the respiratory system. In addition, it accelerates the decline in physical performance, impairs glucose tolerance, and disturbs mineral metabolism. And these are just examples of the long list of consequences of leading a sedentary lifestyle. Everyone, in order to ensure the longest possible physical and mental health, should exercise at the appropriate frequency and intensity, adequate to the needs and capabilities of the body.
Advantages of physical activity
Regular physical activity allows you to maintain physical, mental and social health for as long as possible. Thanks to systematic movement, an increase in the level of physical efficiency and endurance, psychophysical fitness and improvement of the functioning of the entire body is achieved. The benefits of a physically active lifestyle are primarily:
- better oxygenation and nutrition of the whole body,
- strengthening muscle strength,
- improvement of joint mobility,
- efficient glucose management,
- better metabolism.
Regular movement and the circulatory and respiratory systems
Regular physical training improves the functioning of the cardiovascular system and aerobic capacity. Physical activity improves heart parameters, including, m.in, slows down the resting heart rate, i.e. heart rate, increases stroke and cardiac output. Systematic movement lowers the value of systolic and diastolic pressure. As a result, it helps to stabilize ailments and diseases that are very widespread in society, such as atherosclerosis, hypertension, ischemic heart disease. In trained people, an increase in the vital capacity of the lungs is observed, which is closely related to greater chest mobility and greater strength of respiratory muscles.
Physical activity and the musculoskeletal system
Systematic movement slows down the structural and functional changes that occur with the aging process of the body in the musculoskeletal system. Physical activity improves the condition of the muscles, their tone, and also helps to increase muscle mass. It leads to strengthening the strength of the muscles responsible for maintaining the correct body posture, which prevents posture defects at a young age, and at a later stage of life – back pain. Training improves neuromuscular coordination, as well as harmony, precision and speed of movements. As a consequence, the energy cost of the work is reduced. Movement reduces the risk of developing osteoporosis, prevents or delays coordination and balance disorders, reduces the risk of falls, improves the quality of gait, eliminates difficulties with lifting heavier objects.
Movement and metabolic and digestive diseases
Physical activity is important for many different reasons. In addition to the health benefits already mentioned, it helps to maintain a healthy body weight. Regular physical activity combined with calorie restriction brings better reduction results than physical activity alone or diet alone. Maintaining physical activity after the diet is one of the best methods of stopping the yo-yo effect. It has been proven that physical activity improves intestinal motility, prevents constipation, and normalizes appetite. Exercise reduces the risk of developing type 2 diabetes, gastrointestinal cancers, gallstones, duodenal ulcers, stomach and colorectal cancers, obesity. In people subjected to training, a decrease in insulin secretion by the pancreas is observed. On the other hand, glucose tolerance by the body – despite reduced insulin secretion – improves.
Regular movement and stress and cognitive functions
Physical activity is an excellent counterbalance to mental strain. Movement is associated with the production of endorphins, i.e. happiness hormones. It provides satisfaction and allows you to relax. Physical activity is mentioned as one of the main ways to help cope with stress. Movement regulates the secretion of adrenaline and noradrenaline hormones. In addition, it allows you to improve such phenomena as: perception, impressions, feelings, processes of independent thinking and creative activity. It also develops memory, concentration and attention. Physical exercise has a positive effect on sleep, mood and general well-being. People who regularly undertake them increase self-esteem and anxiety levels decrease. Thanks to movement, it is also possible to shape interpersonal relationships – social integration, family ties.
Regular physical exercise has a positive effect on the immune system, and thus on the level of immunity of the body. After physical exercise, the activity of lymphocytes and granulocytes in the blood and tissues, as well as monocytes, increases. Regular sports practice increases the concentration of immunoglobulin of the IgM and IgG classes – key antibodies produced in response to the presence of pathogens. Regular exercise is associated with a lower risk of infection and may reduce the number of medications taken.
The article does not exhaust the benefits of regular physical activity. Movement has a positive effect on any system, as long as it is taken wisely.