One of the first things that comes to mind when people think of exercise may be walking. Or it could be one of them that everyone is going through right now, but I am very active in daily life. So when you are so active or every day, cleaning the house, cooking, taking care of the child, etc. Do you know why you suffer from low back/neck pain while dealing with work and you are out of breath while climbing stairs or walking fast? You can find what you are wondering in our article today.
WHAT IS EXERCISE?
First of all, let's start by defining the exercise;
Exercise; It is a type of physical activity that is planned, structured, voluntary and aims to improve one or more elements of physical fitness. In other words, in order for the work we do to be exercise, it should be in a planned and regular number of repetitions and should be aimed at improving certain groups of the body.
Health-related components of physical fitness; cardiovascular (aerobic) fitness, muscle strength and endurance, flexibility and body composition. An exercise session includes warm-up, stretching, conditioning (aerobic exercise and/or resistance exercise), and cool-down. The first thing we need to pay attention to is the pre-exercise warm-up and post-exercise cool-down phases. It is the main factor in preventing injury and protecting our heart health. As we said at the beginning, unfortunately, it is not a substitute for exercise since our intensity and work in our daily life do not include these stages and are not repeated regularly. In addition, since there are no warm-up and cool-down phases, it causes pain and carries the risk of disability. to reduce, to improve muscle-joint movements. All these benefits are essential for good health, and everyone should include a routine exercise program in their daily life. There is no distinction between young and old for exercise, however, there are risks of strenuous exercise. An exercise of 20 minutes or more 3 times a week is sufficient. For sessions 5 times a week or more, periods of 15-25 minutes provide a high level of benefit.
One of the first things to do with exercise is to increase our muscle strength and increase our heartbeat rhythm. It is to zen. Our weak muscles, which are one of the first factors we encounter in waist, neck and back pain, play a major role in developing and getting rid of your pain thanks to regular exercise.
Exercise;
To start the day fresh,
We should exercise in order to have a healthy body,
To get rid of pain,
To increase our bone density
To reduce depression and anxiety.
RELATIONSHIP WITH DIABETES AND EXERCISE
Exercise increases the body's sensitivity to insulin. With this increased sensitivity to insulin, the blood sugar level decreases and insulin production decreases. Active people are less likely to develop Type II diabetes, even if they are genetically predisposed to the disease. Exercise facilitates blood sugar regulation in diabetes.
In type-2 diabetes, less insulin begins to be produced and insulin resistance develops. Physical activity can prevent or delay diabetes.
ATTENTION TO NUTRITION BEFORE EXERCISE!
Excessive food consumption before exercise is not recommended. You should have had your main meal at least 3-4 hours ago. Exercises performed on a very full stomach bring some risks. Therefore, it is necessary to pay attention to what we eat before and after exercise. For a proper nutrition program, you should definitely get support from a nutritionist.
Water is of great importance for individuals who exercise. In order for the performance to be at the highest level, the lost fluid must be replaced. A lack of fluid exceeding 2-3% of body weight reduces exercise performance. 250-500 ml every 15 minutes during exercise. fluid should be taken.
WE SHOULD NOT VIEW EXERCISE AS A JOB, WE MUST MAKE IT A PART OF OUR LIFE!
YOU CAN REACH A PHYSIOTHERAPIST TO REACH A RIGHT AND HEALTHY EXERCISE.
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