How Exercise essential for good health

 

Is exercise essential for good health?
Introducing the effects of each type of exercise

Exercise is said to have a positive effect on health, but many people may not know in detail what kind of effect it has.

There are various types of exercise, so it is important to work on it based on the method and effect.

In this article, we will introduce the effects that can be expected for each type of exercise, taking into account the effects of exercise on health.

1. Effects of exercise on health

If you engage in moderate exercise on a daily basis, you can expect the following effects.

·         ・By stimulating the bones, the bones themselves become stronger.

·         ・ Since the flexibility of the body increases and muscle strength and muscle mass, it leads to improvement of musculoskeletal diseases such as pain in the lower back and knees.

·         ・ Excess body fat can be dropped by energy consumption during exercise, so obesity can be prevented and improved.

·         ・Prevention and improvement of lifestyle-related diseases such as high blood pressure can be expected

·         ・ By improving endurance and physical strength, it becomes easier to perform physical activity.

·         ・ Improved cardiopulmonary function makes the body less prone to colds.

·         ・The exhilaration of exercise can release stress and stabilize the mind.

·         ・By finding a sense of purpose and joy in life through exercise, you will be able to have social significance and positive thinking.

In this way, it has a positive effect on both physical and mental aspects, so it is desirable to be able to make exercise a habit.

2. Effects of each type of exercise

2-1. Aerobic exercise

Aerobic exercise is an exercise that uses oxygen as an energy source for muscles in addition to carbohydrates and lipids and has a relatively low load on the body.

Typical aerobic exercises include:

·         ・Walking

·         ・Jogging

·         ・Radio gymnastics

·         ・Cycling

·         ・Swimming

·         ・Underwater walking

·         ・Ball sports

·         ・Aerobic dance

Aerobic exercise not only gives you the basic physical strength and endurance to move your body, but also trains your cardiorespiratory function. In addition, since fat is consumed as an energy source, it is expected to have effects such as lowering LDL cholesterol and triglyceride in the blood and eliminating obesity.

Aerobic exercise is mainly an exercise that anyone can practice, and the risk of injury is low, so it will be easier for people who do not exercise much to continue.

2-2. Strength training

Strength training is an exercise to increase muscle strength and muscle mass to move the body. Workouts that are easy to practice at home include push-ups, squats, and tiptoe standing exercises.

Strength training can not only strengthen the strength needed to maintain posture but also have a positive impact on heart function.

However, if you apply too much load, the risk of injury and accidents increases, so be careful when doing strength training.

2-3. Stretching

Stretching is an exercise that stretches the joints and muscles and increases the flexibility of the body. It is effective as a preparatory exercise to prevent injuries and as a organizing exercise to recover fatigue after exercise.

When stretching increases the mobility of the joints, they become easier to exercise. As a result, blood circulation is improved, so it can be expected to relieve back pain and stiff shoulders and have a relaxing effect.

2-4. Balance exercise

Balance exercise is an exercise that improves balance ability to maintain posture when performing dynamic movements or in a stationary state, and is effective in preventing falls. In addition to the "Bird Dog Crunch" in which you climb on all fours and raise one hand and one leg to stand still, there is also training using a balance ball.

Balance exercises are said to be more effective when practiced in conjunction with strength training.

Making exercise a habit leads to physical and mental health.

If you incorporate moderate exercise as part of your daily life, you can expect to increase bone density, increase muscle strength, and lose excess fat. It also has a positive impact on the mental aspect, such as relieving stress and finding a purpose in life, which leads to physical and mental health.

The affects you can get will vary depending on the type of exercise, such as aerobic exercise and strength training, so let's think about the menu based on your goals and problems.

What are anti-gravity muscles? Introducing the role of muscles and how to train them.

In our body, there are many types of muscles. Among them, the muscles that are the basis of movements such as posture maintenance, standing, and walking are called "anti-gravity muscles".

Anti-gravity muscles weaken with age, and if left untreated, they may eventually cause difficulty walking, so be sure to exercise actively on a regular basis.

In this article, we will tell you about the role of anti-gravity muscles and how to prevent their weakening.

What are anti-gravity muscles?

Here, we will introduce what kind of muscle is anti-gravity muscle.

1-1. Role of anti-gravity muscles

The human body has about 400 muscles, large and small, and among them, "anti-gravity muscles" support maintaining an attitude against gravity. Other muscles are sometimes referred to as "posture muscles."

If you continue to have a bad posture on a regular basis, it can cause back pain and stiff shoulders, but if the anti-gravity muscles are functioning properly, the anti-gravity muscles regulate the balance of the whole body, and the distortion of the body is eliminated. Therefore, it can be said that anti-gravity muscles are important muscles related to quality of life.

1-2. Parts of the body with anti-gravity muscles

Anti-gravity muscles are present in the following areas:

·         ・Neck

·         ・Back

·         ・Chest

·         ・Abdomen

·         ・Lower limbs

The anti-gravity muscles stretch around the front and back of the above parts and balance them in response to commands from the spinal cord and brain.

 

 Muscles weaken as we age, but what are the effects on the body when anti-gravity muscles weaken? I will explain it in the next chapter.