Physical health is achieved not only by conscious eating but also by conscious physical activity. Spiritual, physical and mental health are parts of an intertwined whole. Although physical activity is seen as a practice primarily for physical health, it is also necessary for spiritual and mental health, considering the hormones it secretes in the body, biochemical parameters and the changes it makes in the circulatory system.
What are the benefits of physical activity?
Strengthening, endurance and flexibility in the skeletal and muscular system.
Activation of the body's energy resources.
To control weight.
Reduce stress and anxiety.
Reduce depressed mood. .
Improving sleep quality.
Protecting from cardiovascular diseases.
To protect against diabetes.
To protect against cancer.
How many types of exercises are there? There are two types of exercises. .
Aerobic exercise
Muscle strengthening exercise
What is aerobic exercise? It is a physical activity that exercises the heart and circulatory system.
How is aerobic exercise divided into? Exercise is divided into two according to its intensity:
Moderate intensity: strong> Heart rate increases, sweating begins. A person can talk normally while doing moderate aerobic exercise, but cannot sing.
Intense intensity: The heart rate increases so much that the person needs to stop and take a breath to talk.
What are muscle strengthening exercises? These are exercises that work more muscles and bones than normal. In order for a person to benefit from this type of exercise, they must reach a point where they become so tired that they cannot repeat the exercise. Of course, this point becomes more and more delayed as a result of continuous activities.
What are the benefits of muscle strengthening exercises? This type of exercise has other benefits than increasing muscle strength:
Developing muscles and reducing bone loss. For example, yoga, lifting weights, doing crunches.
Increasing body tone.
Ensuring the body burns calories better.
Exercise What should be the frequency? To benefit from these benefits of physical activity, you can choose a program in two ways:
Doing 150 minutes of moderate-intensity aerobic exercise a week along with muscle-strengthening exercise for at least 2 days, or p>
Doing 75 minutes of intense aerobic exercise a week along with at least 2 days of muscle-strengthening exercise.
How should you exercise for weight loss? Since the main goal here is to burn calories, 300 minutes of moderate intensity aerobics should be done a week.
Do our daily activities count as exercise? Physical activities such as walking to work, cycling or working in the garden are also considered exercise, but in order to be beneficial for health, they must be performed as moderate-intensity aerobic exercise and last for at least 10 minutes a day.
Is sports safety important?
Our starting point in health is the understanding of 'first you will not cause harm'. That's why your safety should be at the forefront while doing sports.You must be provided with the appropriate activity, appropriate equipment, safe environment and equipment suitable for sports. Otherwise, the accident wouldn't say "I'm coming." You should always avoid extremes. You should definitely do warm-up and cool-down exercises.
Now, it's time to plan, program and implement...
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