What is recommended in every treatment recommendation for people with all kinds of musculoskeletal pain, chronic diseases, and weight problems is to exercise. Exercise is an essential form of treatment and should be a way of life, not only for those who are sick, but also for living healthy and protecting themselves from diseases. But how should we do it, which exercises should be applied in which situations? Let's take a look at these.
Aerobic exercises are exercises that work large muscle groups and increase the number of respiration and heart rate. Walking, running, cycling, swimming, dancing and Zumba are exercises in the aerobic exercise group. These exercises are recommended to be done 150 minutes a week, and if there is no obstacle such as heart, blood pressure or lung disease, they should be done without being out of breath. For example, while walking, you may have difficulty talking to the person next to you, or you may be too out of breath to sing. You can divide the 150 minutes required per week as you wish. So, for example, 30 minutes for 5 days, 50 minutes for 3 days, 50 minutes per day divided by 20-30 minutes during the day. Aerobic exercises increase body endurance, improve heart-lung capacity, and cause the secretion of the happiness hormone called endorphins. They are effective exercises in controlling all kinds of pain with the effects they create. However, it must be done regularly for at least 8 weeks for these effects to appear.
Another type of exercise is stretching exercises. In cases of painful conditions in the body, patients unintentionally tense themselves, or in the presence of joint pain, spasms occur in the surrounding muscles in order to protect the joint and restrict its movement, thus reducing the pain. In this case, the length of the muscle that remains contracted for a long time becomes shorter. One of the reasons why muscles shorten in length is posture disorders called posture disorders. Muscles that remain shortened and contracted begin to become a source of pain after a while. So a pain-muscle spasm-pain cycle occurs. One of the ways to break this cycle is to strengthen and ensure that the muscles are at their optimal length. Stretching exercises are very effective exercises, especially for pain related to the spine (neck, back, waist), chronic pain such as fibromyalgia and migraine. Protecting general health, protecting from musculoskeletal system injuries To achieve this, it should be added to exercise programs by healthy people. It is essential to do it once a day with the appropriate technique and keep the stretched muscle in an extended position for at least 20 seconds. Warming up before stretching exercises is important to prevent possible injuries during stretching.
Strengthening exercises ensure that the joint or spine is more stable and makes more balanced movements during movements. In a sense, we can say that it acts like a corset. For strengthening, it is possible to use body weight or the weights used while exercising. In patients with pain in weight-bearing joints such as waist, hip, knee and ankle, it may be more appropriate to use exercise weights, as exercising with body weight may increase the pain. It is essential to start with low weights and increase them over time. It is stated that strengthening exercises, like aerobic exercises, increase endorphins and should be added to exercise plans. It is easiest for healthy people to strengthen large muscle groups such as push-ups, planks, and squats with body weight. If strengthening with body weight is to be done, it is recommended to start with a small number of repetitions and gradually increase the number of repetitions and the load.
These are classic exercise techniques. Exercise plans that include all of these techniques and include functionality are gaining more and more supporters. High-intensity interval training and tabata are two of them. These exercises should be performed by trained people.
In summary; Exercise is essential for relieving pain, protecting against pain, and maintaining health. It is also possible to treat blood lipid disorders such as blood pressure, diabetes or insulin resistance and high cholesterol with exercise. As muscle strength and oxygenation increase, the person feels better, sleeps more comfortably, and gets up easier in the morning. Depressive complaints and anxiety decrease.
The most important problem in exercise planning is that the person or patient starts exercising but cannot continue. Patients stop exercising when the pain subsides, and healthy people stop exercising when their enthusiasm subsides. The most important factor here is that the patient or healthy person should find the exercise they like. See As far as we know, no one continues to exercise if they do not like it. Exercise should also be easily accessible. Studies indicate that for a movement pattern to become established in life and become a habit, it must be done for at least 60 days. In other words, we need 8 weeks to gain the habit and to clearly observe the benefits of exercise in our body. Let's make an effort, the result will be very nice.
Hope you stay healthy.
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